Top 5 Exercises For Troch...

Exercise can be helpful in managing trochanteric bursitis, which is a painful condition caused by inflammation of the bursa located on the outer part of the hip. While rest and physical therapy are often the first-line treatments for this condition, exercise can be an effective adjunct therapy.

Lie on your back, with knees bent and feet hip-width apart.
Draw in your abdominals and tighten your buttocks.
Tilt your pelvis backwards and lift your pelvis and back up one vertebrae at a time.
Lift only as high as you can while maintaining the pelvis position.
Lower your pelvis down in a controlled manner.
Note: Don't let your lower back arch during the lift.

Lie on your back.
Bend one leg upwards, placing the foot on the floor.
Draw your other leg up to the same position, maintaining a hips width between your legs.
Lift one foot slightly off the floor.
Using the effort of your remaining foot, lift your hips up into a bridge until you have a straight line from your shoulders to your knees.
Lower back down and repeat.
Keep your pelvis level throughout this exercise.

Lie on your side with affected leg upper most.
Keep your back straight and trunk still.
Slowly lift your top leg upwards.
Ensure your leg stays straight.
Lower the leg back down.

Stand up straight with your back and buttocks against a wall.
Walk your feet forwards, keeping your contact with the wall.
Place a ball between your knees.
Your legs should be hips width apart.
Slide down the wall into a squat as far as is comfortable.
Hold this position, and then slide back up, driving the movement through your buttock muscles.

Lie on your back with your legs bent.
Cross the good leg over your affected leg.
Pull your knee across the mid-line with your good leg, until you feel it stretch through the side of the upper thigh and hip.
Hold this position.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

If you're looking for personalized exercises for a Trochanteric Bursitis , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.