What is Trochanteric Bursitis Rehabilitation

Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed.

It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Stretching exercises

These exercises warm up your muscles and joints and improve the movement and flexibility of your hip. These exercises also help to relieve pain and stiffness.

Exercise A: Iliotibial band stretch

1. Lie on your side with your left / right leg in the top position.
2. Bend your left / right knee and grab your ankle.
3. Slowly bring your knee back so your thigh is behind your body.
4. Slowly lower your knee toward the floor until you feel a gentle stretch on the outside of your left / right thigh. If you do not feel a stretch and your knee will not fall farther, place the heel of your other foot on top of your outer knee and pull your thigh down farther.
5. Hold this position for __________ seconds.
6. Slowly return to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Strengthening exercises

These exercises build strength and endurance in your hip and pelvis. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise B: Bridge (hip extensors)

1. Lie on your back on a firm surface with your knees bent and your feet flat on the floor.
2. Tighten your buttocks muscles and lift your buttocks off the floor until your trunk is level with your thighs. You should feel the muscles working in your buttocks and the back of your thighs. If this exercise is too easy, try doing it with your arms crossed over your chest.
3. Hold this position for __________ seconds.
4. Slowly return to the starting position.
5. Let your muscles relax completely between repetitions.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise C: Squats (knee extensors and quadriceps)

1. Stand in front of a table, with your feet and knees pointing straight ahead. You may rest your hands on the table for balance but not for support.
2. Slowly bend your knees and lower your hips like you are going to sit in a chair.
   1. Keep your weight over your heels, not over your toes.
   1. Keep your lower legs upright so they are parallel with the table legs.
   1. Do not let your hips go lower than your knees.
   1. Do not bend lower than told by your health care provider.
   1. If your hip pain increases, do not bend as low.
3. Hold this position for __________ seconds.
4. Slowly push with your legs to return to standing. Do not use your hands to pull yourself to standing.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise D: Hip hike

1. Stand sideways on a bottom step. Stand on your left / right leg with your other foot unsupported next to the step. You can hold onto the railing or wall if needed for balance.
2. Keeping your knees straight and your torso square, lift your left / right hip up toward the ceiling.
3. Hold this position for __________ seconds.
4. Slowly let your left / right hip lower toward the floor, past the starting position. Your foot should get closer to the floor. Do not lean or bend your knees.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise E: Single leg stand

1. Stand near a counter or door frame that you can hold onto for balance as needed. It is helpful to stand in front of a mirror for this exercise so you can watch your hip.
2. Squeeze your left / right buttock muscles then lift up your other foot. Do not let your left / right hip push out to the side.
3. Hold this position for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.