6 Effective Exercises for Trochanteric Bursitis Relief

Our hips are flexible miracles. It provides us with strength and stability as we move. They can withstand the force of our jumps. The hip joint is one of the body's biggest and most powerful joints. Yet, the hip can take a hammering, and we could experience discomfort when this happens. Bursitis, or swelling of the bursa, is one of the most common reasons for hip pain. These fluid-filled sacs may be found throughout the body and act as cushions among the bones and soft tissues, including muscles, tendons, and skin. There are two main bursae in each hip. The trochanteric bursa is located on the outer tip of the hip, known as the trochanter. (The iliopsoas bursa, located on the interior of the hip, is the other bursa.) It is a common and readily curable illness called greater trochanteric pain syndrome (GTPS). This article will provide you with the best Exercises for trochanteric bursitis.

What is trochanteric bursitis?

Trochanteric bursitis is the inflammation of a person's hip bursa (the fluid-filled sac near the joint). The swelling produces excruciating lateral hip discomfort. This illness, however, is controllable and curable with the appropriate counsel from a healthcare practitioner and effective stretching exercises. Trochanteric bursitis is frequently induced by recurrent microtraumas produced by jogging, exercising, or a severe injury, such as a fall. Trochanteric bursitis is often treated with pain medicines such as nonsteroidal anti-inflammatories (NSAIDs), stretching, and physical therapy. When non-operative treatments are unsuccessful, surgery may be required to heal the bursa. Also, Read 11 Exercises That Can Help Relieve Lower Back Pain

What are the signs and symptoms of trochanteric bursitis?

The following symptoms define trochanteric bursitis:

• Pain on the hip and thigh, as well as in the buttock.
• When laying on the affected side, there is pain.
• Pain when pressing on the inside or outside of the hip.
• Pain that worsens when performing actions such as getting out of a deep chair or exiting an automobile.
• Walking up stairs causes pain.

Also, Read 6 Best Yoga Poses and Exercises to Target Facial Fat

Exercises to Alleviate Trochanteric Bursitis Symptoms -

If you have trochanteric bursitis, we suggest the following exercises and stretches. Also, please remember that this is a partial list. If anyone finds one of these Exercises for trochanteric bursitis too difficult or painful, consult a physical therapist for more advice.

1. Lying Straight Leg Raise -

Straight leg raises are an excellent way to strengthen your gluteus medius. Strengthening this muscle, which supports the hip exterior, can be an excellent treatment technique for trochanteric hip bursitis. To begin, lie on the side with the painful hip up. Maintain a straight upper leg and maintain the hips stacked. Next, gradually raise the leg, maintaining it as straight as possible. Lift the leg about 12 inches, hold it there for 3 seconds, and gently return to the starting position. Repeat the exercise ten times.

2. Hip Bridges -

Hip bridges are an excellent workout for improving your gluteus medius and back muscles, and they can help cure iliopsoas and trochanteric bursitis. Lay down on your back with your knees bent and your legs flat on the floor to do the bridge. Engage the abs by gently drawing the navel into your spine, then lift your glutes off the floor, forming a bridge with the body. Raise your buttocks 15 inches and then slowly lower them. Rep 10 times more.

3. Pigeon Stretch -

The pigeon stretch includes yoga roots and is proven to aid hip health. Several physical therapists and orthopedic specialists suggest this stretch for treating trochanteric bursitis discomfort. It expands the hips and reduces pain.  By Sitting, bend your knee toward you and stretch the other leg beyond your body. Pull your front foot towards the opposing hip. Bend that hip downward to feel it open up. Place the hands on the thigh and keep them there. Walk both hands forward and put your body on the knee. 

4. Clamshell -

The clamshell exercise may help to develop your abdominals muscles and increase the muscular support around the hip joint. Begin the exercise by reclining on one side with the bent knees to around 90 degrees. The hips should be stacked, with your top foot on the bottom leg. Tighten your abs, then slowly elevate your upper knee while keeping your feet in touch. Your upper thigh and hip should rise and twist, resembling a clamshell opening up. Maintain the raised posture for three seconds before releasing softly. Rep 10 times more.

5. Hip Rotator Stretch -

The hip rotator stretch is one of the effective Exercises for trochanteric bursitis that can extend the deep hips' piriformis muscle. This can increase joint mobility and offer the bursa more space to thrive without being compressed. Lay down on your back with one knee bent to execute the stretch. Stretch the hip above the bent knee, placing the ankle on your thigh directly above the knee. Grab your inner thigh with one hand through the opening made by the crossed leg. Alternatively, grasp the outside of your thigh and lift your bent leg, extending the hips of the leg that's also crossed over the thigh and knee.

6. Bridges One Leg -

The exercise is used to strengthen the hamstrings, glutes, and quadriceps, but it is additionally one of the trochanteric bursitis exercises which help ease discomfort. Single-leg bridges are useful for relieving discomfort caused by various hip disorders and medical illnesses affecting the hip region.  For this workout, lay on the floor, bend your knees and place your palms down alongside each leg. Raise your leg straight up into the air; lift the hip slowly into the bridge position, pressing the foot into the floor as you do so. Lower your pelvis slowly, being cautious not to go all the way to the floor. Perform 15 reps. Also, Read Why is exercise the best way to lose fat?

How can you prevent trochanteric bursitis?

Considering the majority of bursitis instances are the result of overuse, the best therapy is prevention. It is critical to prevent or adjust the actions causing the issue. Issues such as leg length inequalities, bad posture, or poor sports or job skills must be addressed. While engaging in activities, follow these fundamental guidelines:

• Start your workouts slowly and progressively increase the level.
• Employ only a small amount of power and only a few repetitions.
• If you feel unusual discomfort, stop.
• Avoid repeated tasks that strain your hips.
• If necessary, lose weight.
• For leg length disparities, get a correctly fitted shoe insert.
• Preserve hip muscle strength and flexibility.

Conclusion -

Although hip bursitis is not fatal, it can significantly affect your standard of life. Frequent stretching and strength Exercises for trochanteric bursitis may reduce your chances of experiencing additional hip discomfort. While trochanteric bursitis exercises might help relieve discomfort, we recommend consulting a medical expert for the best treatment choices. Over all else, if you have persistent or severe trochanteric bursitis, talk to your physician or a physical therapist. A physical therapist can specialize in developing strength training and a treatment plan for your bursitis. Book an online appointment with the Best Bursitis Doctors in India