Greater trochanteric bursitis, aka hip bursitis, can be very painful & debilitating. It can be caused by trauma to the area, a tight IT band/TFL, or even an issue somewhere else in the body, like the back, knees, or ankles.
These stretches & exercises may help relieve the pain caused by Greater Trochanteric Bursitis.
Start off with stretching on the floor, bed, or couch. An IT band stretch with a strap and a figure four stretch are great ways to stretch out the IT band, TFL, and glutes to loosen up the hip area.
Next, for strengthening, a four way hip lying down for hip flexion, hip abduction, hip extension, and hip adduction will help balance and strengthen your muscles.
Hip rollouts in hooklying and clamshells are also great ways to strengthening the hip area.
Finally, a standing IT band stretch, or I like to call it the ballerina stretch, will help stretch the whole body from the ankles to the shoulders.
SI Joint pain (or sacroiliac joint pain) is often felt in the low back, and it’s usually on one side or the other. Sometimes it’s called a pelvic rotation. Here are some SI Joint pain exercises to help provide relief.
Often tight hip flexor muscles can cause hip pain. My favorite stretch for this area is a modified hip flexor stretch. It’s great for the hip, knee, and back area.
These general hip stretches & exercises are simple, but effective in helping to strengthen the hip and relieve hip pain. This hip routine is performed in real-time so it’s easy to follow along.
These hip exercises are great for strengthening your hips to help relieve hip pain. They go from lying down to sitting down to standing up and range from pretty easy to hard depending on your injury.
Hip osteoarthritis (OA) can cause pain in the hips, back & knees, and it can pain when walking. These are moderate hip osteoarthritis exercises, so if they are too difficult, check out my beginner hip osteoarthritis exercises.
When the hips are stiff and tight, exercises can help loosen up the area to make the muscles more relaxed. These exercises start with some easier isometrics and progress to a little harder.
These Pelvic Floor Exercises are some of my favorites. Since the pelvic floor muscles are small, it doesn’t take a lot of movement to work them, so it's best to start with a little and slowly work up.
Hip pain can make it difficult to perform everyday activities. Here some of my favorite hip stretches and exercises to help relieve pain and tightness.
A piriformis stretch is great for your piriformis muscle and also your glutes. It can help with hip tightness and is often a great stretch for sciatica and sciatic type pain. This stretch can sometimes be difficult if the hip is tight. But here is a great way to modify the piriformis stretch to get some hip pain relief.
Greater trochanteric bursitis, aka hip bursitis, can be very painful & debilitating. It can be caused by trauma to the area, a tight IT band/TFL, or even an issue somewhere else in the body, like the back, knees, or ankles.
