Greater trochanteric bursitis or hip bursitis is the inflammation of the bursa on the outside of the hip, which can cause hip pain. The greater trochanter is the bony area it sits on. There are many bursae in the hip which can cause hip pain, but the greater trochanteric is the most common one.
These stretches and exercises should help you find pain relief.
The main muscles to stretch are your hamstrings, IT band, piriformis, and gluteus muscles. When these muscles are tight, they can cause a lot of pressure on the bursa which will irritate it can cause pain.
Strengthening the hip is very important as well because weakness can also cause bursitis. Clamshell and side planks do a great job of strengthening the hip in general and the gluteus medius muscles. Planks are also great to strengthen the core in general, and this will help as well.
Straight leg raises, hip abduction in sidelying, and prone extension are also great ways to strengthen the hip and pelvis area. When you strengthen these muscles, it helps to get everything working normally again.
Finally, a leg extension in quadruped not only helps with hip stability, but it also helps strengthen the core, hamstrings, and glutes.
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