Cushioning and supporting the hip bones are small sacs known as bursa. These fluid-filled sacs act as a cushion between bones and the soft tissues that lie atop them. However, if these sacs become inflamed and irritated, you experience bursitis. This painful condition causes sharp and intense pain in the outer thigh area. Treatments to reduce pain include stretching and anti-inflammatory measures.
Causes
Identifying trochanteric bursitis' cause can help you determine activities and exercises to avoid when healing. Causes include trauma to the hip, such as after a fall; overuse due to long periods of the same activity; poor posture; stress to the soft tissues; bone spurs and diseases that degenerate the hip, according to the American Academy of Orthopaedic Surgeons. Women and the elderly are more likely to experience this condition.
Gluteal Stretch
The gluteal stretch is an exercise that you can perform daily to relieve trochanteric bursitis pain. Perform this exercise between one and three times per day, according to PhysioAdvisor. Lie on your back and bring your knee toward your chest. Clasp your hands over your knee and rotate it toward your opposite shoulder. You should feel a stretch on the side of the hip and buttocks. Hold for 15 seconds. Repeat four times, then switch to the opposite leg.
Iliotibial Band Stretch
The iliotibial band is a muscle that crosses over the hip. To perform this stretch, cross the unaffected leg in front of your affected leg. Bend over and reach for your toes, then reach toward the uninjured leg. This will provide a deeper stretch on your affected leg. Stretch for 30 seconds, then release and return to your starting position. Repeat three times.
Gluteal Strengthening
This exercise allows you to strengthen the gluteal muscles to provide support and stability for your hip, according to the American Association of Orthopaedic Surgeons. Lie on your stomach and tighten your buttocks muscle to lift your affected leg off the ground. Aim to lift six to eight inches from the ground, hold for three seconds and then lower the leg to the floor. Repeat for a total of 10 repetitions. Rest and perform two additional sets.
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