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.
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.
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.
Tight hips can be a real pain! The hip muscles can get tight for many reasons, and it's often painful to stretch and/or strengthen them. Isometric exercises can be a great way to help relax tight hip muscles and help strengthen them at the same time.
These hip pain relief stretches & exercises don’t necessarily need to be done in bed, but they may help relieve hip pain in the morning before getting up, and/or when going to bed at night.
The biggest myth about hip arthritis pain relief is that exercise makes the condition worse. However, this couldn't be further from the truth. In fact, one of the most beneficial exercises for hip arthritis pain relief is the lunge. Lunges are great to do every day, but make sure to progress slowly so it doesn’t get inflamed.
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.
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.
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.
