Hip bursitis can be painful and bothersome, but these exercises will help you strengthen that major joint and ease the discomfort. Trochanteric Bursitis Rehabilitation Exercises. You can begin stretching the muscles that run along the outside of your hip using exercises 1 and. 2. You can do. The superficial trochanteric bursa is located over the greater trochanter. and techniques or exercises that deload the inflammed structures.
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Simply put, it is inflammation on the outer part of the hip joint that causes pain and difficulty moving in the hip area.
The Essential Exercises to Relieve Hip Bursitis Pain
A bursa is a thick, fluid-filled sac that provides cushioning between a tendon and a bone where they move against each other, preventing frictional damage. In your hip joint, where your femur thigh bone connects to your pelvis, the tendon connecting the gluteus maximus muscle to your femur passes greatre a hard bulge at the end of exrrcises bone called the greater trochanter. The bursa protecting this area, known as the trochanter bursa, can become inflamed when it is injured or endures excessive friction or stress, such as with an uneven gait or when the tendon has become tight.
Both the pain and swelling can make flexing the hip difficult. Initial treatment of trochanteric bursitis involves reducing the symptoms of pain and swelling by taking an anti-inflammatory medication, heating and icing, or receiving a corticosteroid shot. Following that, strengthening and stretching the muscles around the hip joint will enable them to provide better support and flexibility to the area, reducing the stress on the bursa.
Full recovery can take around six weeks. The following is a list of some of the exercises that can help to relieve stress and pain in the trochanteric bursa:.
One of the reasons the trochanteric bursa may have become inflamed is due to tightening of the tendons that overlie it.
Stretching the hip will lengthen the tendons and reduce the pressure they exert on the bursa. One good example is the outer hip stretch: The main tendon running over the trochanter bursa attaches the gluteus maximus muscle to the upper area of the femur.
Keeping the glut muscles limber will likewise keep the tendon from rubbing too hard on the bursa. You can stretch the glute by laying on the floor and bending your leg up and under your stomach think pigeon pose for you yogis. There are many different ways to stretch your hamstrings. One is from a seated position, where you hold your legs straight in front of you, then lean forward and grasp your shins as close to your feet as troochanteric can.
This also can relieve tension on your trochanteric bursa. This stretch strengthens your glutes, hamstrings back of the thighand quadriceps front of the thigh while engaging your hip flexors. Lay on your back with your feet flat on the floor and your knees bent.
The Best Exercises for Trochanteric Bursitis
Then tighten your abs and glutes and lift your hips until they are in a straight line with your back and knees. Hold for seconds, then slowly lower back down.
Lateral Leg Raises; Source: Prone Leg Lift; Source: Straight Leg Lift; Source: Strengthening your outer hip muscles, or hip adductors, will improve movement of your leg within the hip socket, which can be accomplished by exercises that repeatedly lift the leg straight out from the body.
These can either be done laterally lying on your side or standing up, in which case a resistance band can be used for extra strengthening. Your hip extensors can be worked by lying on your stomach prone and raising one leg at a time 8 inches off the floor and holding for seconds, lowering, and repeating. This exercise is similar to lateral leg raises, but you begin on your side with your knees bent.
Here you keep your feet together while repeatedly raising your knee, helping to flex your hip joint.
7 Exercises to Relieve Trochanteric Bursitis Pain
This is a great core exercise in addition to working on your fine neuromuscular control of the hip joint. Start by laying on your back with your legs extended in front of you.
Raise one leg 8 ttrochanteric off the ground and make small circles with it. Switch legs after 5 rotations for a total of 30 reps on each side. We hope these are helpful in treating your trochanteric bursitis pain.
The following is a list of some of the exercises that can help to relieve stress and pain in the trochanteric bursa: Physical Therapy First Explanation: Our Favorite Exercise For Copyright Blue Hills. A member of The Pinnacle Rehabilitation Network.