Trochanteric Bursitis Exercises


These are some simple but effective exercises that you can do at home to treat hip pain caused by trochanteric bursitis.

I would highly recommend Mr. Willis-Owen as a specialist orthopaedic surgeon. It is now around 9 weeks since my total right knee replacement for which I am already feeling the benefit. I found that the website answered nearly all of my concerns, which helped me to prepare, and equally to know what to expect after surgery. "Thank you" Alan Canford Cliffs

What is Trochanteric Bursitis?

This is the inflammation of the bursa (fluid filled sac) that lies between the prominence of the the femur (the greater trochanter) and the overlying muscles. It usually occurs due to excessive friction on the bursa, and can be down to tight gluteal muscles, a tight iliotibial band or poor biomechanics – as well as simple overuse. 

What Should I Do About My Trochanteric pain?

If you think you have this condition it is well worth getting it checked out by Mr Willis-Owen. You should avoid any aggravating activities which may prolong the problem. Generally it will not get better on its own without first identifying the cause and treating it.

Treatment involves first confirming the diagnosis, which may involve ultrasound scans, then establishing the underlying cause. Options may include activity modification, physiotherapy, orthotics and anti inflammatories. This condition responds well to shockwave therapy. Rarely an injection or surgical treatment is needed.

I would highly recommend Mr. Willis-Owen as a specialist orthopaedic surgeon. It is now around 9 weeks since my total right knee replacement for which I am already feeling the benefit. I found that the website answered nearly all of my concerns, which helped me to prepare, and equally to know what to expect after surgery. "Thank you" Alan Canford Cliffs

Exercises

This is an odd but effective exercise for trochanteric bursitis. The purpose of the exercise is to stretch the tissues over the outside of the hip and make them rub back and forth over the bony prominence. You should ‘feel’ the exercise if it is working, but should not do it to the extent that you cause yourself a lot of pain. You may feel the tissues flicking or snapping over the outside of the hip.

Stand on a flat surface next to a wall with your bad leg facing away from the wall. Steady yourself against the wall on your good side.

Lift your good leg off the ground bending at the knee and tip your pelvis down on the good side to stretch out the bad side.

Picture 2 – front view.

Bend your bad knee just a little – Picture 3.

All of your weight is on your bad leg and you should feel some stretching of the tissue over the outside of the hip. You can vary how much stretch there is depending on how sore it is.

Now gently push your pelvis all the way forward, then gently rock it all the way backward pushing your bottom out. You should feel the tight tissues rubbing over the bony prominence on the outside of your hip. Pictures 4 and 5. You should rock back and forth about once per second as a smooth continuous movement.

Aim for 3 sets of 10 exercises morning and evening, but be guided by your level of discomfort. It is normal to ‘feel’ the exercise, but it should not be really painful. If it is not too bad then you can do more repetitions, on the other hand if it is very uncomfortable then you should do fewer.