Simply put, it is inflammation on the outer part of the hip joint that causes pain and difficulty moving in the hip area. A bursa is a thick, fluid-filled sac that provides cushioning between a tendon and a bone where they move against each other, preventing frictional damage. In your hip joint, where your femur thigh bone connects to your pelvis, the tendon connecting the gluteus maximus muscle to your femur passes over a hard bulge at the end of the bone called the greater trochanter. The bursa protecting this area, known as the trochanter bursa, can become inflamed when it is injured or endures excessive friction or stress, such as with an uneven gait or when the tendon has become tight.
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In this post I will clearly explain, what trochanteric bursitis is, what causes it, and what the best rehabilitation exercises and self-treatment techniques that can be done at home to help you get back to your best! Where is the bursa and what does it do: The bursa lies over your greater trochanter which is the bone you can feel on the outside of your upper thigh right behind your side pocket. All bursa in your body there are about of them! The bursa is like a small balloon of fluid — normally a very thinly filled one — and in this case it lies over the greater trochanter so your iliotibial band as seen in the picture to the right can glide over the bone smoothly.
What is the cause of trochanteric bursitis? This is what I am going to tell you about in more detail below as there are some main contributing factors that lead to the excessive friction and compression on the bursa which have to be addressed to get long term results. The other is direct trauma such as a fall on to you hip. Both of these cause the inflammation within the bursa so that if is blown up by the inflammatory fluid like a balloon and the walls of the bursa thicken. Contributing factors lets find the real reason you get bursitis!
Osteoarthritis — of the hip or low back Tightness of the ITB — The iliotibial band crosses over the bursa, so if this is tight it will cause excessive compression and friction. Leg length discrepancy — Causing a muscle imbalance and glute dysfunction in the pelvis.
Weak hip abductors glutes medius and gluteus minimus — These are the muscles that stop your leg going inwards while walking and stop your hip dropping — so if these are weak you will have poor hip stability and biomechanics — putting more pressure on the bursa. Weak core Tight or over active and tensor fascia latae — This muscle attaches on to the iliotibial band and so if this is working too hard such as when your hip abductors are weak it causes tension on the ITB.
Risk factors Higher prevalence in women than men; 4 times more likely! This is due to decreased oestrogen post-menopause decreasing muscle tone and also broader hips and a narrow stance in women. There is tenderness with direct pressure, such as when lying on the affected hip.
Painful activities include prolonged standing, squatting, and the first steps after rising from a chair. Pain increases with hip flexion and external rotation — as in crossing affected leg over the other while sitting. The main and most accurate test during physical exam is intense or sharp tenderness on deep palpation of the greater trochanter.
The primary most common cause of lateral hip pain is tendinopathy or dysfunction of the Gluteus Medius and Gluteus Minimus muscles you can see in the image to the right that they attach straight onto the Greater Trochanter.
So given that often gluteal tendinopathy is the primary cause of lateral hip pain it is important for long-term pain relief, rehabilitation exercises and correction of any biomechanical deficiencies muscle imbalance, leg length discrepancy, poor foot mechanics etc are followed through with and addressed. So, because lateral hip pain can be caused by both trochanteric bursitis and tendinopathy — the following rehabilitation exercises and self-treatment will help both of these!
Glute strengthening: Side lying hip abduction: Making sure to keep your top elbow down to stop your hips rolling back.
You can do the strengthening exercises when the sharp pain lessens. Stretching exercises Gluteal stretch: Lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat 3 times.
Trochanteric Bursitis Exercises
Search this website Trochanteric Bursitis Exercises Trochanteric bursitis exercises, are part of a rehabilitation program for reducing the pain caused due to a type of hip bursitis. This article provides some information about this condition and some rehabilitation exercises for the same. Hip bursitis is a chronic pain in the hip region, due to inflammation of fluid-filled sacs called bursae. There are basically three types of hip bursitis, trochanteric bursitis, ischiogluteal bursitis, and iliopectineal bursitis. A bursa is a sac which contains fluid in it and is present between a tendon and a bone to act as a shock absorber. Such bursae are present all over the body and inflammation of any bursa results into bursitis.
9 Best Exercises For Hip Bursitis
In this post I will clearly explain, what trochanteric bursitis is, what causes it, and what the best rehabilitation exercises and self-treatment techniques that can be done at home to help you get back to your best! Where is the bursa and what does it do: The bursa lies over your greater trochanter which is the bone you can feel on the outside of your upper thigh right behind your side pocket. All bursa in your body there are about of them! The bursa is like a small balloon of fluid — normally a very thinly filled one — and in this case it lies over the greater trochanter so your iliotibial band as seen in the picture to the right can glide over the bone smoothly. What is the cause of trochanteric bursitis?