Trochanteric Bursitis Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 3/10 whilst completing this exercise programme.
1. Piriformis stretch in sitting
- Begin by sitting on a kitchen chair (not too soft).
- Bring the left foot onto the top of the right knee.
- Now gently apply some downward pressure to the left knee.
- Once you have done this slowly lean forwards until you feel a stretch in the bum muscle on the left side.
- Repeat on the other leg.
2. Bridge in lying
- Lie on your back on the floor or bed with your knees bent at 90 degrees, your feet on the floor, and your arms down by your side.
- Lift your hips off the floor. Lift as high as you feel comfortable but no higher than a straight line between hips, knees and shoulders.
- If you feel discomfort, then try squeezing your tummy and bum muscles before starting the lift.
- Hold at the top for 5 seconds.
- Push up as far as you feel comfortable, and pain and stiffness allow.
3. Forward bending and arching in standing
- Start standing upright.
- Place your hands on your thighs.
- Slide your hands down your legs, allowing your back to bend as you do.
- Go down as far as you feel comfortable and then slowly return to standing.
- Now continue until you arch backwards, moving the hips forwards as you do.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
Intermediate exercises involve more challenging strength exercises, starting to move towards more functional tasks. This should not exceed any more than 3/10 on your perceived pain scale.
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As your hip pain reduces and you start to feel ready to return to higher-level activities, it is important to make these same exercises more dynamic and increase the demand for the exercises. This should not exceed any more than 3/10 on your perceived pain scale.
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