Knowing some trochanteric bursitis exercises is helpful in easing pain. Bursitis is inflammation of the synovial bursa, a small jelly-like sac that is meant to protect muscles, tendons, and bones that rub together.
Trochanteric bursitis affects the synovial bursa that lies between the femur and pelvic bones. Similar to a bearing, it serves to reduce friction.
This is an annoying condition as it causes intense, stinging pain. It is women who suffer most often and the main causes are aging and osteoporosis, as well as other conditions such as arthritis and osteoarthritis.
Types of bursitis
Trochanteric bursitis is not the only form of bursitis. This inflammation can also affect the knees, shoulders, wrists or elbows. Hip bursitis occurs when the tensor fascia lata muscle (located on the lateral side of the ilium) grazes the trochanter (bony protrusion of the femur).
Also known as trochanteritis, trochanteric bursitis comes in two forms: one is caused by trauma to the area; the other is due to strain or overload of the hip muscles.
It is important to determine, through a diagnosis by the doctor, which of the two causes the affection is attributable. Accuracy in diagnosis is essential to follow the appropriate treatment and prevent the disease from becoming chronic.
When the symptoms become persistent, it is in fact very difficult to recover the original and natural functionality of the hip.
Exercises for trochanteric bursitis
Before starting with trochanteric bursitis exercises, rest is the initial measure to calm or eliminate pain. If the pain is intense, the trochanteritis is in the acute phase and it is necessary to rest the hip. For this purpose, an anatomical pillow and memory can be used.
Once the acute phase is over, the ideal is to define an exercise routine in order to eliminate the pain caused by trochanteric bursitis. For this practice to be safe, it is recommended that you:
- Perform the movements slowly and gently.
- Breathe normally, inhaling and exhaling to eliminate tension. It is essential if the pain becomes worse during physical activity.
- Before proceeding with your workout, you need to warm up. First of all, therefore, you need to perform some stretching exercises.
In a standing position, cross one leg behind the other and tilt your body to the side that does not have bursitis. Alternatively, lie down on a mat and stretch the iliotibial band or hips obliquely towards the chest as far as you can.
While lying down, you need to stretch the external obturator of the hip, a muscle that allows you to move the thigh away from the center of the body. Always make sure not to force the movement too much so as not to exacerbate the injury.
Other exercises to strengthen the area are leg raises at right angles, forward or to the side, and hip adduction or inner thigh lift. It is essential to establish the series to follow so as to respect the rest intervals, in this way that the party has the opportunity to relax.
Complementary measures in addition to exercises for trochanteric bursitis
It will be the physiotherapist who will indicate the most suitable exercises for your case. Manual physiotherapy is combined with the use of anti-inflammatories and even analgesics. Surgery is typically the last option if previous attempts have failed.
Exercises for trochanteric bursitis can be accompanied by applying ice to the inflamed area to relieve pain, especially during the acute phase. If your doctor prescribes them, you may want to use injectable medications to help combat the pain more effectively.
In addition to this, below we present some habits to adopt to prevent the recurrence of trochanteric bursitis:
- Avoid overloading the area.
- Keep your weight under control.
- Sit comfortably so as not to put too much pressure on your hips.
- Use comfortable footwear and correct posture.
An effective, practical and economical treatment
Daily practice of trochanteric bursitis exercises is one of the most effective methods of controlling this disorder. They help prevent muscle atrophy and counteract any arthrosis.
This is an economical solution for the patient, who can do them safely at home; in addition to this, they allow to prevent possible relapses in the long term.