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Trochanteric bursitis treatment, exercises and rehabilitation help video

  • Injuries
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This is an instructional video to correctly demonstrate Trochanteric bursitis treatment, exercises and rehabilitation help video

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This video’s aim is to help you if you are suffering with Trochanteric bursitis
  2. Anatomy of hip joint:
  3. Ball in socket joint between the femur and pelvis
  4. Surrounded by ligaments and muscles
  5. Has a cartilage labrum around the rim to deepen the socket.
  6. There is hyaline cartilage lining the joint
  7. Bursa over the greater trochanter to reduce friction
  8. Trochanteric bursitis is when the bursa becomes inflamed.
  9. Pain is felt directly over the greater trochanter
  10. However just because pain is here doesn’t mean that it is bursitis
  11. Other common reasons for pain here are:
  12. minor tears or damage to the nearby muscles, tendons or fascia as well as referred pain from other joints
  13. It is more common in women than in men.
  14. It most often occurs in people who are aged over fifty. However, it can also occur in younger people, especially runners.
  15. Causes:
  16. An injury such as a fall onto the side of your hip area.
  17. Repetitive movements involving your hip area such as excessive running or walking.
  18. Prolonged or excessive pressure to your hip area (for example, sitting in bucket car seats may aggravate the problem).
  19. Some infections (for example, TB) and some diseases (for example, gout and arthritis) can be associated with an inflamed bursa.
  20. The presence of surgical wire, implants or scar tissue in the hip area (for example, after hip surgery).
  21. Having a difference in your leg length
  22. Symptoms include pain on the outer side of your hip and thigh
  23. A deep ache and burning sensation are common and pain tends to linger often into the night
  24. It can be painful to walk and certainly run
  25. Diagnosis can be made by a Physiotherapist and rarely needs further investigations
  26. Stretches and exercises can help along with anti-inflammatories
  27. Applying ice over the area for 20 minutes in a damp tea towel will help to reduce the inflammation
  28. You will need to avoid the aggravating activities such as running.
  29. In some cases the bursa may need a steroid injection
  30. Exercises:
  31. The flexibility exercises should be pushed into discomfort while performing them but should generally make you feel better and looser afterwards.
  32. The strengthening exercises should be pain free or should not increase your pain during or after.
  33. If you get worsening symptoms or are unsure, then initially reduce the push into the discomfort and if this isn’t enough then stop altogether and consult your Physiotherapist
  34. Flexibility exercises:
  35. The first exercise is single knee hugging
  36. Lying on your back, bring one knee up towards your chest, grab your knee and pull it up so you feel a stretch. Hold for 20 seconds. Now swap and repeat with the opposite leg.
  37. Next bilateral knee hugging
  38. Lying on your back, bring both your knees up towards your chest, grab your knees and pull them up so you feel a stretch.
  39. Hold for 20 seconds.
  40. Next extensions in lying
  41. Lying on your front in a press-up position. Use your arms to push up so that your lower back arches and your pelvis remains on the ground.
  42. Go as far as is comfortable and hold for 20 seconds then slowly lower back down.
  43. Glute stretches:
  44. Lying on your back, bring your right knee up towards your left shoulder with your right hand on your knee. Maintaining this position take hold of your right ankle with your left hand and pull it round towards your head. Hold for 20 secs. Now swap and repeat with the left leg
  45. Strengthening exercises
  46. The next exercise is glut strengthening “the clam”
  47. Lying on your side, feet together, knees and hips bent and knees together. Slowly lift your top knee off the bottom one as far as you can but being careful not to roll body at all then lower down. Repeat 15 times or till fatigue then change and do other leg.
  48. The next exercise is bridging
  49. Lying on your back, put your feet flat on a the floor with your knees bent to 90 degrees. Lift bottom of the ground till straight and lower back down. Hold at the top for 5 secs and repeat 5 times or till fatigue.
  50. The next exercise is knee pivots
  51. Lying on your side, feet together, knees and hips bent and knees together. Slowly lift your top leg off the bottom one. Now the aim is to keep the knee of your upper leg in the same spot in the air so that you pivot around it. Next lift your heel up towards the ceiling. Now lower the heel down as far as you can maintaining the same knee placement in the air and without rolling back with your body. Repeat 15 times or till fatigue on this side then swap and repeat for the opposite leg.
  52. The next exercise is heel pivots
  53. Lying on your side, feet together, knees and hips bent and knees together. Slowly lift your top leg off the bottom one. Now the aim is to keep the heel of your upper leg in the same spot in the air so that you pivot around it. Next lift your knee up towards the ceiling without rolling back with your body. Now lower the knee down as far as you can maintaining the same heel placement in the air. Repeat 15 times or till fatigue on this side then swap and repeat for the opposite leg.
  54. All of these exercises need to be done at least 3 times each day. Ideally little and often.
  55. It takes a few weeks to increase the flexibility and several months to increase strength so give it time and persevere.
  56. Obviously there are many more exercises that you can do and you need to advance gradually back into higher intensity exercises such as running but the ones in this video are a good starting point.

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