Summary of "Greater Trochanteric Bursitis, aka Hip Bursitis - Ask Doctor Jo"
Key wellness strategies / self-care goals
- Reduce irritation/inflammation of the bursa over the greater trochanter by improving:
- Mobility (stretching)
- Strength/stability of the hip and core
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Address “tightness” that’s actually weakness + muscle guarding/spasm
“Strength does not mean tight; strength means strong.”
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Use controlled range of motion and proper alignment so you load the right muscles (and don’t irritate shoulders/back).
Stretching (30 seconds each, 3 times)
IT band stretch (strap-assisted)
- Lie down with a strap/belt/dog leash (firm, non-springy).
- Keep the working leg as straight as possible, relax it, and raise until you feel mild tightness.
- Cross the leg over the body to stretch the outside hip/IT band (may reach butt area and sometimes toward the knee).
- Hold 30 seconds, repeat 3 times.
Technique tip: Keep the upper body down; move the motion from the hip rolling, not from lifting your torso.
Figure-4 piriformis/glute stretch
- Cross one ankle over the opposite knee (figure four).
- Choose one option:
- Lean back slightly for comfort, or
- Slide heel up + lean forward for more stretch.
- Keep back straight (don’t curl to get the stretch).
-
Back-comfort alternative: lie down and support your back; pull the leg using hands or a strap if reaching is hard.
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Hold 30 seconds, repeat 3 times.
Rationale: If this area is tight/not functioning well, it can increase pressure on the bursa.
Strengthening / stabilization (build gradually)
Goal
Strengthen the hip muscles, glutes, and core to protect the area and improve hip mechanics.
Clamshells
- Hips/perpendicular alignment: hips straight up/down (avoid rolling back).
- If needed, lean back against a wall for form; eventually do without support.
- Keep ankles together; open the top knee only as far as you can without hip rolling back.
- Start with ~2 sets of 5 (or 10 total if tolerated), progress as soreness allows.
Side plank progression (modified → full)
- Core strength helps stabilize hips (weak core can contribute to hip issues).
- Alignment: elbow and shoulder should be properly lined up (avoid placement that stresses the shoulder).
- Start on knees (modified), build to full side plank on feet.
- Time-based: start 10–15 seconds and progress slowly; expect soreness later, so don’t overdo it.
Front plank progression (modified → full)
- Keep elbows under shoulders; core tight.
- Maintain neutral pelvis by squeezing glutes/booty muscles (avoid pelvis tucking up or sagging).
- Start 10–15 seconds; progress to full plank on toes if easy.
Straight leg raises (supine)
- Work the target side: keep the other leg bent to reduce back arch/pressure.
- Lift controlled to about the height of the bent knee—don’t kick high.
- Pull toes up to help lock out the knee/leg.
- Start 10–15 reps and progress.
Side-lying abduction straight leg raise
- Top leg is the working leg; bottom leg bent if needed for comfort.
- Keep hips straight up/down, perpendicular to the floor.
- Lift with heel leading and slightly back to maintain a straight-line body position and target the right muscles.
- Controlled reps: start 10–15, progress.
Prone leg extensions
- Lie on stomach; support head on a pillow if needed.
- Keep hips down (don’t lift hips—otherwise you use your hips instead of glutes).
- Lift the straight leg only enough to create motion, squeeze tightly.
- Start 10–15 reps; you can add ankle weight later (e.g., if you reach ~25 and it feels easy).
Quadruped (all fours) leg kickbacks/extensions
- Hands under shoulders; avoid odd shoulder angles that can cause pressure.
- Keep back straight and core tight; kick leg straight out without leaning.
- Start ~10 reps, progress gradually.
Presenter / source(s)
- Doctor Jo (Ask Doctor Jo)
Category
Wellness and Self-Improvement
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