Greater Trochanteric Bursitis (Hip Bursitis) Pain Relief

These stretches & exercises may help relieve the pain caused by Greater Trochanteric Bursitis.

Start off with stretching on the floor, bed, or couch. An IT band stretch with a strap and a figure four stretch are great ways to stretch out the IT band, TFL, and glutes to loosen up the hip area.


Next, for strengthening, a four way hip lying down for hip flexion, hip abduction, hip extension, and hip adduction will help balance and strengthen your muscles.


Hip rollouts in hooklying and clamshells are also great ways to strengthening the hip area.


Finally, a standing IT band stretch, or I like to call it the ballerina stretch, will help stretch the whole body from the ankles to the shoulders.

Related Videos:

Hip Pain Relief Exercises (4-Way Hip):

Hip Tendonitis Stretches & Exercises:

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Greater Trochanteric Bursitis, aka Hip Bursitis, Pain Relief:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

[AskDoctorJo]

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[LillianKZ]

I can't tell you how many times I have watched this video. And I have forwarded your link to several friends who have hip bursitis. I have done PT many times for this condition, but your video has helped consistently do the exercises, the right way, every day. I'm cured! I can walk without pain.

[a.r.]

Brings me back to my physical therapy days! My hips were so bad I couldn't walk some days. I can attest to these stretches. If I'm in too much pain to stretch, a 4% lidocaine patch (over the counter) on the worse hip can help get me enough relief to do the stretches. I've been dealing with this chronically for over 3 years now.

[morgana]

Doing these exercises along side my workouts really helped me a lot. In addition, not crossing or folding my legs while relaxing also helped.

[blairwillis]

I've had this right hip bursitis before. Got a couple of injections at orthopedic surgeon but that didn't help. But after some months it resolved. Now, after maybe a year, it is back. Wakes me up at night. Had total knee replacement 4 months ago and am doing well from that and in PT plus daily exercises. I just did your exercises...a good feeling. Thanks. I'm a 68 year old lady in otherwise good health. Well, arthritis. Thanks again.

[lisajoya]

I just got diagnosed with this yesterday. I was given 2 of these exercises suggested by my Dr.

[HealthyBranwen]

Thank you so much for posting this! My hip pain has been getting to be too much and I needed some new things to do to help it along. Definitely adding these to my daily routine. Great timing! And Kali's headband is so pretty!

[scottwheldon]

Thank you so much. My hip has been killing me. I followed your stretch/exercise routine and feel much better after one session

[paulas_lens]

OMG, of course that is a bursa on my hip/thigh! Why didn't I think of that!? It has been hurting so badly lately and my phone was spying on me and then Youtube suggested this video this morning. I will give the spying a pass, this time, because I need these stretches SO badly! Thank you for how well you explain the process Dr. Joe!

[Tamaresque]

Thanks so much for such clear explanations. My doc only gave me a page of those exercises as a single drawing for each, with no instructions on how to do them.
There are two more on the sheet I was given: 1 is an IT band stretch, very similar to the last exercise you showed, but this one is leaning sideways against a wall at arm's length with the R hand, while crossing the left foot over the right and leaning the R hip into the wall; 2 is a wall squat with a ball. I'm happy to give that one a miss. 🙂

[tanekaday]

Thanks for this video. I have bursitis and hip impingement in both hips. So I'll definitely will be giving these exercises a go.

[izabeau]

This stretches is exactly what I have to do . I have this pain on my hips and I can’t sleep on my sides. And now I can do this and hopefully relieve the pain I have getting up and during the night on my hips. Tks for sharing this information, greatly appreciated. I was out of ideas to what I must do ....🙏🏻🙏🏻🙏🏻🙏🏻

[ajlived]

AskDoctorJo, i am 56 years old with no pain, and the other day i went from 0/10 pain to 10/10 pain in one second, and i think it was acute bursitis. Have you heard of this before? One thing - is i was dehydrated and drank 2 mikes lemonades really fast (felt a little nauseous from that-a lot of sugar in those!) and had done an intense lunge practice that morning (could feel hip ache at the time, but stretched it out). After a long painful night, it eased through the next day, and now I’m fine again. Drank a lot of water, and avoided sugar. I would love your advice. I love your channel!

[bernaloudamondamon]

thank you so much for the techniques! i tried the 1st 3 methods and it gave me relief already...will try this everyday to completely resolve my left hip bursitis.

[nancyfava]

These are wonderful! Thank you so much.

[jameswallach]

Dr. Jo....you are the best! Much love from Canada

[sarojpatil]

Very thankful to you Dr, I am doing this your excersizes and feeling better

[miriamisrael]

Doctor Jo, Thank you so much! I have been really suffering from hip pain, and after doing these exercises twice yesterday the first thing I noticed when I woke up this morning was that there was no pain! Wow!!
It mostly hurts when getting up from sitting or climbing stairs, but there is already a vast improvement! I just have one question: in the past I went to physical therapy for knee and ankle problems, and was always told to always exercise both sides and not only the painful side. You seem to be saying to work only on the painful side, Is this correct?

[sunsunsunh]

Your videos help me a lot. Thank you very much.

[RavenXtrack]

Thank you Dr. Jo, this has helped a lot with my pain. It’s temporary so I need to do this everyday ❤️🌸