Trochanteric (Hip) Bursitis: Exercises for Strength and Mobility
Exercises For Trochanteric Bursitis
Anyone who deals with hip pain from bursitis knows that it can severely limit your mobility. Once upon a time, people with bursitis were told that rest and immobilization were the best answer. However, we now know that the old saying “use it or lose it” is a much more useful approach for easing symptoms and increasing mobility. Strengthening the hip stabilizer muscles has been studied for its role in protecting areas vulnerable to inflammation and in lowering the frequency and severity of episodes. But how is one supposed to strengthen a vulnerable hip without causing pain? By following some simple safety tips and performing certain stretches and physical therapy exercises that isolate the hip muscles, you can strengthen your hip muscles without irritating the bursa.Trochanteric Bursitis Exercises Video
What is Hip (Trochanteric) Bursitis?
Bursitis is caused by the inflammation of the bursae, which are jelly-like sacs that surround the joints throughout the body and reduce friction between moving parts. The more common of the two types of hip bursitis is trochanteric bursitis, which is when the bursa surrounding the greater trochanter becomes irritated and inflamed. The greater trochanter is the bony part of the hip just below the pelvis and is also the main attachment point for the muscles that move the hip joint. There are many possible contributors to trochanteric bursitis including repetitive activities that place stress on the hips, being overweight and even the way you walk and sit.What Care Usually Looks Like
The first steps doctors typically recommend for hip bursitis are non-surgical: lifestyle modifications and the use of non-steroidal anti-inflammatory drugs (more information on supplements can be found below, or simply click here). Many people with hip pain also say that stretching and mild strength training help them feel better. Only after making any necessary lifestyle modifications and increasing your flexibility and strength in the hip muscles will a doctor suggest surgery if pain persists. Of course, the best thing you can do for your hips is to stay ahead of the problem, which means regularly performing hip strengthening and flexibility exercises. If you currently deal with trochanteric bursitis, take note of these safety tips before engaging in a hip strengthening program:- Exercises to avoid include any heavy external rotation movements (e.g. pulling thighs away from each other with a resistance band) of your thighs as much as possible.
- Always walk heel to toe with your feet pointed straight ahead.
- Never sit for long periods of time with your legs crossed.
- Stop if something hurts! Listen to your bursa. Once your hip bursa is irritated, rest is what settles it down.
- Speak with your physician before beginning a hip strengthening program.
Recommended Stretches and Exercises for Hip Bursitis
1. Double Leg Bridge Rehabilitation Exercises Illustration
Position and Movement: Supine, keep heels close to the glutes. Keep hips level. Abdominals engaged with a neutral pelvis. Focus on stabilizing legs through the glutes instead of the hamstrings. Raise and lower hips slowly and with control. Reps: 8-10 times
2. Single Leg Bridge
Position and Movement: Same as double leg bridge, but only one leg is fixed on the ground. Other leg remains lifted off the floor ideally 90 degrees. The lifted leg should be straight with a flexed foot. Reps: 8-10 times each side
3. Abduction Lifts
Lift top leg 12 inches from bottom leg, lower top leg down. Don’t let legs touch. Top foot is flexed the entire time. Reps: 8-12 times each side
4. Modified Wall Squat
Stand with your back, shoulders, and head against a wall and look straight ahead. Keep your shoulders relaxed and your feet 2 feet away from the wall and shoulder's width apart. Place a ball or folded pillow between your knees. Keep your back upright, slowly squat while squeezing the ball or pillow down as far as you comfortably can (up to a 90-degree angle). Hold this position for 10 seconds and then slowly slide back up the wall. Repeat 10 times for up to 3 setsSupplements and Hip Bursitis
Bursitis involves inflammation, so plenty of people look for ways to support a healthy inflammatory response alongside proper exercise. Flexcin is an all-natural option worth a look. Flexcin contains glucosamine and the standout ingredient CM8, and is formulated to support everyday joint comfort. Flexcin's ingredients are chosen to:- Support normal joint lubrication
- Support a healthy inflammatory response
- Support everyday joint comfort
About the Products
Starter Pack: Get on the right track with Flexcin’s Load-Up Formula and Starter Pack, giving you a multi-pronged approach to supporting everyday joint comfort both in the short term and over the long haul.
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Joint Maintenance Formula: Keep those joints lubricated and moving well over the long term with the Joint Maintenance Formula, which supports cartilage and joint structure along with a healthy inflammatory response.
Try the Joint Maintenance Formula
Motion Lotion: When your hip feels tight and sore, Motion Lotion goes on right where you need it. It’s a fast-absorbing topical made to support everyday joint comfort after sports, repetitive movement, and ordinary daily wear and tear.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results vary. Consult your healthcare provider before beginning any new supplement.