Trochanteric Bursitis Exercises

Relieve Hip Bursitis Pain With This 2-Minute Trochanteric Bursitis Exercise

The hip joint is an amazing one, designed to support a whopping six to eight times the amount of our body weight when we walk, run, or jog. Regardless of where we tip the scale, that’s a hefty amount, especially when you consider how often the average person walks. Our hips are essential to our movement, but most of us don’t realize how much we need them until this ball-and-socket mechanism starts to hurt. 

Trochanteric bursitis is a condition that causes pain at the outside of the hip. Also known as greater trochanteric pain syndrome (GTPS), trochanteric bursitis is the result of an inflamed or irritated bursa. Bursae are fluid-filled sacs between our bones and soft tissue. Muscles, tendons, and ligaments glide over the bones when our joints move. The bursae work like a cushion, ensuring that the movement is smooth and friction-free.

We have two primary bursae in our hips: the iliopsoas bursa (located in the front of the hip) and the greater trochanter bursa (which covers a bony bump at the outer edge of the hip called the greater trochanter.)

You may develop trochanteric bursitis if:

• the muscles and fascia in your hips are tight,
• you’ve suffered an injury to your hips,
• you’ve had hip surgery,
• you play a sport that involves repetitive hip movements (like running or cycling),
• one of your legs is longer than the other (this can affect how you walk, which can irritate the bursa),
• there are bone spurs or calcium deposits on your trochanter (if your bursa rubs against these growths, it can become inflamed),
• you have poor posture, scoliosis, or rheumatoid arthritis,
• your feet are flat.

Trochanteric bursitis causes pain along the outside of the hip. When the pain starts, it’s sharp and intense. After a while, it becomes a dull ache. The pain may spread across your hip and travel down your leg. 

Trochanteric bursitis can be aggravated by:

• lying on the affected hip (which is why the pain may be worse at night),
• sitting for long periods,
• running, jogging, jumping, or cycling,
• ascending or descending stairs.

In most cases, trochanteric bursitis can be treated easily. This stretch only takes 2 minutes, and it can help relieve the pain and inflammation you’re experiencing in your hip. Follow along with our video, or scroll down for step-by-step instructions.