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.
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.
These hip stretches and exercises in bed are a great way to help relieve hip pain in the morning before getting up, and/or when going to bed at night. And they don’t necessarily need to be done in bed, they can also be done on the couch or floor.
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.
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.
Tight hips can be caused by many different things including arthritis, muscles imbalance, strains, sprains, and alignment issues. These hip stretches should help.
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.
