Exercises to help with the rehabilitation of trochanteric bursitis do not only focus on the hip joint itself but look at the broad kinematic chain of the low back, knee and ankle. By keeping these joints healthy and mobile there is less impact going through the hip joint, thus less strain and less chance of developing hip pain and irritation of the hip bursa.
Rehabilitation will focus on restoring good proprioception of the ankle, knee, hip and pelvis. Following that stretching of the primary hip muscles (TFL, iliopsoas, glutes) and secondary hip muscles (hamstrings, quadriceps, abductors and adductors) will restore the flexibility and mobility needed. Finally, strengthening all the above muscles including the trunk muscles (abdominals & back muscles) will help maintain a stable and strong joint.
People experiencing trochanteric bursitis often consult a doctor or physical therapist. With the right treatment management, a suitable training and rehabilitation plan for the individual and the relevant advice, patients can manage the symptoms and slowly return to their hobbies and activities.
Clamshell with band: lie on your side with the knees bent at 90 degrees and the hips at 60 degrees. Place a small elastic band just over your knees. Keeping your feet together brings your top knee up and away from your bottom knee against the resistance of the band. Repeat slowly for 12 repetitions and change sides.
Glute bridge with band: Lie flat on your back with your knees bent and your heels towards your buttock. Place a small elastic band over your knees. Whilst maintaining your back and feet on the floor push your pelvis up and squeeze your glutes. At the same time work against the elastic band by keeping your knees stable and away from each other. Repeat 10-12 times, rest for a few seconds and repeat for 2 more sets.
Step up stabilization: Stand parallel to a small step with one of your legs on it. Keeping your knee parallel to your toes slowly drop your pelvis and hanging leg to the floor and then slowly return to the starting position. Repeat very slowly for 10 times and then repeat on the opposite side.