Trochanteric bursitis is characterized by inflammation of the bursa, or fluid-filled sac, at the greater trochanter -- the bony protrusion you can feel on the outside of your hip. Performing hip-strengthening exercises may help treat the condition. Consult with your doctor and a physical therapist to determine which exercises are most appropriate for your particular situation.
Hip Abduction/Adduction
Hip abduction and adduction refers to spreading your legs apart and bringing them back together, respectively. Use an exercise machine with a padded lever attached to an adjustable stack of weights to strengthen the muscles that produce these movements. First, place the outside of your affected thigh against the lever and repeatedly raise your leg sideways, away from the center of your body, to lift the weight stack. Second, place the inside of your thigh against the lever and repeatedly cross your leg in front of the opposite leg. Use light resistance, especially at first, so you don't aggravate your injury. Stop immediately if you feel any pain.
Hip Extension
The staff at Kapi'olani Orthopaedic Associates recommends performing the hip-extension exercise to strengthen the gluteus maximus, the largest of the gluteal muscles, if you suffer from trochanteric bursitis. Lie face down on the floor with your legs extended and feet close together. Squeeze your buttocks and lift your affected leg 6 to 8 inches off the floor, keeping your knee facing downward. Hold this position for three seconds, then lower your leg slowly. Perform three sets of 10 repetitions. Wear an ankle weight for added resistance if desired.
Straight-Leg Raise
The straight-leg raise exercise strengthens the muscles that flex your hip joint, decreasing the angle between your upper leg and torso. Lie on your back on a flat surface with your legs extended and heels close together on the floor. Lift your injured leg about 8 inches, then lower it back down slowly and repeat. Keep your toes pointed upward throughout the movement; don't rotate your leg. Perform three sets of 10 repetitions. Like the hip-extension exercise, wear an ankle weight for extra resistance if you want.
Wall Squat
The wall-squat exercise targets the gluteus maximus and hamstrings through hip flexion and extension ranges of motion. The muscles work to control the speed of movement as you lower your body and to extend your hips powerfully as you stand back up. Stand about 12 inches away from a wall with your feet shoulder-width apart. Place a rubber ball between your knees. Lean back, keeping your feet in place, and position your back, shoulders and head against the wall. Flex your hips and knees to slide your back down the wall until your thighs form a 45-degree angle to the floor. Hold this position for five to 10 seconds, then extend your hips and knees to slide back up the wall. Squeeze the ball between your knees throughout the movement. Build up to three sets of 10 repetitions.
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