Trochanteric Bursitis Exercises That Help

Exercises that often help with trochanteric bursitis focus on gently strengthening the muscles around the hip, especially the buttock muscles. Good starting options include gentle knee presses, bridges, chair squats, and supported side steps. Begin with a few comfortable repetitions, then increase slowly. Avoid positions that press on the sore side or movements that make pain worse, and ask a clinician or physical therapist to tailor the routine to you.

Which exercises may help with trochanteric bursitis?

The most useful exercises generally build strength in the muscles that support the outside of the hip. These include the gluteal muscles, which help control hip movement during walking, standing, and climbing stairs. Kingston and Richmond NHS Foundation Trust recommends gradual strengthening alongside changes to activities and positions that aggravate hip pain. The following movements provide a starting point, but not every exercise will suit everyone.

1. Gentle knee presses

This exercise activates the muscles around your hips without requiring large movements. It can be a useful starting option when moving the hip feels uncomfortable.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place a suitable exercise belt or resistance strap around your thighs, just above your knees.
3. Gently press your knees outward against the belt without allowing your legs to move.
4. Hold the pressure for a few seconds, then relax fully.
5. Start with three to five repetitions and gradually increase the number or holding time as the exercise becomes easier.

Keep the pressure gentle and breathe normally. If the movement causes sharp pain or increases discomfort around the outside of your hip, stop and ask a physical therapist how to modify it.

2. Glute bridges

Glute bridges strengthen the buttock muscles and involve the muscles that help support the hips during everyday activities. You do not need special equipment, making this exercise convenient for home practice.

1. Lie on your back with your knees bent and your feet about hip-width apart.
2. Rest your arms comfortably beside your body.
3. Gently tighten your buttock muscles and press through your feet to lift your hips.
4. Raise your pelvis only as far as feels comfortable, without arching your lower back.
5. Pause briefly, then lower your hips slowly to the floor.

Begin with three to five controlled repetitions if you are new to the exercise. As your strength improves, you may gradually work toward eight to 15 repetitions, provided the movement does not worsen your symptoms. Avoid holding your breath or forcing your hips higher than feels comfortable.

3. Supported mini-squats or chair squats

Squats help train the muscles used when standing up, sitting down, and climbing stairs. Using a chair for support allows you to limit the depth of the movement and maintain control.

1. Stand in front of a sturdy chair with your feet about hip-width apart.
2. Hold a stable support if you need help with balance.
3. Move your hips backward as though you are about to sit down.
4. Bend your knees slightly, keeping the movement within a comfortable range.
5. Push through your feet to return to standing, then repeat.

Start with a shallow squat rather than lowering deeply. You can also practise standing up from the chair and sitting back down slowly. If getting out of a low chair aggravates your hip, use a higher chair and avoid forcing the movement.

4. Standing side steps

Side steps challenge the muscles that help stabilize your pelvis when you walk. They can be introduced after simpler exercises become comfortable and may help prepare you for more demanding activities.

1. Stand near a countertop or another sturdy support.
2. Keep your knees slightly bent and your feet pointing forward.
3. Take a small, controlled step to one side.
4. Bring your other foot across without letting your feet cross over each other.
5. Continue for a few steps, then change direction.

Start with approximately three to five steps in each direction. Over time, you may build toward eight to 15 steps per direction if they remain comfortable. Use small steps and maintain an upright posture instead of leaning heavily over one hip.

5. Low step-ups

Step-ups can help build strength for stair climbing and other activities that require you to support your body weight on one leg. They are generally better introduced once basic standing exercises are manageable.

1. Stand in front of a low, stable step and hold a handrail if available.
2. Place one foot firmly on the step.
3. Step up slowly, using the muscles of the supporting leg.
4. Return to the floor in a controlled manner.
5. Begin with a few repetitions and rest as needed.

NHS inform's exercise guidance for greater trochanteric pain syndrome includes step-ups as well as bridging and leg-strengthening movements. Choose a low step, avoid rushing, and leave this exercise out if it increases your hip pain.

How often should you do these exercises?

The right schedule depends on your current symptoms, strength, and ability to recover between sessions. Some rehabilitation programs recommend daily exercises, while others recommend exercising every other day. A reasonable approach is to begin with three or four movements, using only a few repetitions of each, and build up gradually instead of completing the entire routine at full intensity from the start.

Dynamic Health, an NHS physiotherapy service, advises starting with manageable repetitions, resting between sets, and increasing the challenge as exercises become easier. You might increase the number of repetitions first, then progress to a slightly more demanding version. You do not need to make every exercise harder at the same time.

How much discomfort is acceptable during exercise?

Some people experience mild discomfort when beginning a new exercise, but that does not mean you should push through increasing pain. Dynamic Health NHS guidance suggests that pain during exercise should remain manageable, ease within about 45 minutes, and not interfere with sleep or activities the next day. If pain exceeds that level, reduce the range of movement, perform fewer repetitions, or switch to an easier exercise.

Stop an exercise if it causes sharp or new pain, noticeably worsens your symptoms, or leaves your hip more painful afterward. If discomfort repeatedly returns despite changing the exercise, seek advice from a physiotherapist or another healthcare professional before continuing.

Which positions and movements should you avoid?

Strengthening is only one part of managing pain around the outside of the hip. Certain positions can also increase pressure on the tissues in this area. Dynamic Health NHS physiotherapy guidance recommends avoiding positions and stretches that compress sensitive hip tendons while symptoms are present.

• Lying directly on the painful hip: Try sleeping on your back or on the more comfortable side. If you sleep on your side, place a pillow between your knees.
• Crossing your legs: Sit with both feet on the floor and avoid resting one knee over the other if this aggravates your hip.
• Standing with your weight on one hip: Distribute your weight more evenly across both legs instead of leaning into one side.
• Aggressive outer-hip stretches: Avoid forceful stretches that pull the affected leg across the middle of your body, particularly when they reproduce your symptoms.
• Sudden increases in activity: Increase walking distance, stair climbing, running, and strengthening work gradually rather than making several large changes at once.

You may not need to stop all physical activity. Adjusting painful movements while maintaining comfortable daily movement can be more practical than complete inactivity. If a particular sport or exercise repeatedly triggers symptoms, ask a physiotherapist how to modify it and when to resume your usual level of activity.

Why is strengthening often preferred to stretching alone?

Trochanteric bursitis is a term commonly used for pain around the bony prominence on the outside of the hip. The broader term, greater trochanteric pain syndrome, can include problems involving the gluteal muscles, their tendons, and the nearby bursa. This is one reason that treatment often focuses on strengthening and controlling the muscles around the hip rather than relying only on stretches.

When the hip muscles can better support movement, activities such as walking, standing from a chair, and climbing stairs may become easier. However, the most appropriate exercises depend on what is contributing to the pain. A physical therapist can assess your movement, identify exercises that suit your abilities, and adjust the difficulty as your symptoms change.

The American Academy of Orthopaedic Surgeons recommends discussing hip-conditioning exercises with a doctor or physical therapist so that the program is appropriate for your needs. This is especially important if you have had hip surgery, have another musculoskeletal condition, or find it difficult to perform basic movements safely.

When should you seek medical advice?

Arrange a medical assessment if pain around your hip persists, gets worse, interferes with sleep, or makes walking and everyday activities difficult. The Cleveland Clinic's guidance on trochanteric bursitis recommends medical review when hip pain does not improve with rest and home care or when it interferes with daily activities. An assessment can help determine whether the pain is related to the bursa, the muscles and tendons, or another cause.

Seek urgent medical attention if hip pain begins after a significant fall or injury and you cannot put weight on the leg, or if the hip becomes hot and swollen and you develop a fever. Dynamic Health NHS guidance identifies these situations as reasons for urgent assessment rather than continuing a home exercise program.

The aim is to find a manageable routine that builds strength without aggravating the hip. Start with simple movements, increase the workload gradually, avoid positions that compress the painful area, and get professional guidance when progress is limited or symptoms are difficult to manage.