Bursitis can be very painful, especially in the hip. The trochanteric bursa sits over the part of the hip bone that sticks out on the side. Here are some stretches and exercises that will hopefully help get rid of that hip bursitis.
The first stretch is an IT band stretch. Standing up, cross the leg that you want to stretch behind the other leg. Bend straight down towards your toes, and hold it for 30 seconds. If you need more of a stretch, take the hip with the pain, and push it outwards away from your body. Do this stretch 3 times.
Next, sit down on the ground and bend your legs up. Cross the side with the pain over to the other side, placing your ankle just above the knee. This will look like a figure 4, and it will stretch your gluteus and piriformis muscles. If you can bring your ankle further up your thigh, you will get more of a stretch. Gently lean forward at your hips, and try not to bend your back. Hold this for 30 seconds, and do it 3 times.
For the exercises, you will start with a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Use slow controlled movements to make sure you are using the muscles and not momentum. Just lift your leg as high as the other bent knee. Start off with ten, and work your way up. Next, you are going to lie on your side. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. Try not to let your leg come forward. Also, keep your hips up towards the ceiling, perpendicular to the ground. This is going to work your hip abductor muscles.
Finally, you will do a clamshell exercise. Still lying on your side, bend both knees slightly forward. Try to keep your hips perpendicular to the ground with the top hip towards the ceiling. Slowly lift the top leg up and out, like a clamshell opening up, and then slowly back down.
DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk.
AFFILIATE LINK DISCLAIMER: This site contains Amazon.com affiliate links to purchase various products. If you purchase a product via these links, Ask Doctor Jo, LLC will receive a commission.