Trochanteric Bursitis Rehabilitation Exercises
You can begin stretching the muscles that run along the
outside of your hip using the first two exercise. You can
do the strengthening exercises when the sharp pain lessens.
Stretching exercises
- Piriformis stretch: Lying on your back with both
knees bent, rest the ankle of your injured leg over
the knee of your uninjured leg. Grasp the thigh of your
uninjured leg and pull that knee toward your chest. You
will feel a stretch along the buttocks and possibly
along the outside of your hip on the injured side. Hold
this for 15 to 30 seconds. Repeat 3 times.
- Iliotibial band stretch (standing): Cross your uninjured
leg in front of your injured leg and bend down and touch
your toes. You can move your hands across the floor
toward the uninjured side and you will feel more stretch
on the outside of your thigh on the injured side. Hold
this position for 15 to 30 seconds. Return to the starting
position. Repeat 3 times.
Strengthening exercises
- Straight leg raise: Lie on your back with your legs
straight out in front of you. Tighten up the top of
your thigh muscle on the injured leg and lift that leg
about 8 inches off the floor, keeping the thigh muscle
tight throughout. Slowly lower your leg back down to the
floor. Do 3 sets of 10.
- Wall squat with a ball: Stand with your back,
shoulders, and head against a wall and look straight
ahead. Keep your shoulders relaxed and your feet 1 foot
away from the wall and a shoulder's width apart. Place
a rolled up pillow or a soccer-sized ball between your thighs.
Keeping your head against the wall, slowly squat while
squeezing the pillow or ball at the same time. Squat
down until you are almost in a sitting position. Your
thighs will not yet be parallel to the floor. Hold this
position for 10 seconds and then slowly slide back up
the wall. Make sure you keep squeezing the pillow or
ball throughout this exercise. Repeat 10 times. Build up
to 3 sets of 10.
- Prone hip extension: Lie on your stomach with your legs
straight out behind you. Tighten up your buttocks muscles
and lift one leg off the floor about 8 inches. Keep
your knee straight. Hold for 5 seconds. Then lower your leg
and relax. Do 3 sets of 10.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.