Pain at the side of the hip and radiating down to the knee is often due to trochanteric bursitis. The trochanter is part of the femur near the hip joint, and a bursa is a fluid-filled sac that cushions the bone which can become inflamed due to repetitive strain, accumulated damaged from minor injuries, trauma from a fall or other accident, or a condition like scoliosis or arthritis. The pain may be worse when you are lying down or lying on the affected side, and daily activities like walking, climbing stairs, sitting or standing for prolonged periods may be painful.
Step 1
Lie on your back with both knees bent and your feet on the floor. Cross the ankle of your right leg over the knee of the left leg. Use your hands to grasp the thigh of left leg, and pull the knee toward your chest. Hold the stretch for 20 seconds. Repeat three times, and then repeat with the left leg on the right knee. This stretches the piriformis muscle which pulls on the trochanter; releasing tightness in the piriformis can reduce stress on the trochanteric bursae.
Step 2
Stand and cross one leg in front of the other, keeping weight on both feet. Bend down and grasp your right lower leg with both hands. Hold this stretch for 20 seconds. Grasp your left lower leg with both hands and hold the stretch again. Repeat with the other leg in front. This stretches the iliotibial band, a strong band of connective tissue that arises out of the gluteal muscles, crosses the trochanter and connects to the tibia below the knee.
Step 3
Place an exercise band around the leg of a chair. Stand behind the chair, holding the top of the chair with both hands. Put on foot inside the exercise band and extend your leg backwards, stretching the band and tightening your gluteal muscles. Return to the starting position. Repeat five times, moving slowly, not bouncing. Repeat with the other leg.
Tips and Warnings
- Use an ice pack three or four times a day for 20 minutes each time when the pain is severe. Once the pain is less severe, or for chronic pain, use moist heat for 20 minutes three or four times and before your stretching exercises. Trochanteric bursitis may take four to six weeks to improve. If your hip pain is severe, your doctor may recommend an MRI or X-ray to identify the cause of the pain.
- In spite of hip pain, it's important to keep up with your cardiovascular exercise. Don't do any exercises that hurt. You may want to change to swimming instead of running or jogging until the hip pain improves.
Things You'll Need
- Exercise band
Member Comments