Your Hip Pain is NOT Trochanteric Bursitis! [5 Exercises to FIX it]

Treatment for trochanteric bursitis generally starts with addressing the inflammation, not the root cause of hip pain.

Dr. B found in her practice that almost 75% of patients referred with trochanteric bursitis don’t show any signs of inflammation in the ultrasound imaging she takes on arrival. Statistically, if your doctor told you this is the reason that your hip hurts, they’re unfortunately wrong.

Whether you have a correct diagnosis or not, there are ways to treat your hip that will address the root cause. Inflammation causes pain, but something else causes the inflammation.

The exercises that Coach E demonstrates here give you a strong foundation for correcting any movement patterns leading to wear and tear on your joints.

00:00 - Intro and anatomy details
02:40 - Study: Correlation of MRI findings with clinical findings of trochanteric pain syndrome
04:25 - Typical treatments
05:10 - Recommendations for acute pain relief
08:39 - Download ROM Coach

THE EXERCISES
09:05 - ASMR: Posterior and Lateral Hip
10:15 - Seated Pelvic Tilts
11:24 - Hinged Knee Flexion-Extension
12:18 - Monster Band Walk
12:54 - Midline Muscle Activator - Lunge
13:45 - Routine Summary

OTHER RESOURCES AND LINKS MENTIONED

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[Mozhart]

Yes, at 74, I have been told that I have trochanteric bursitis and trochanteric pain syndrome. I’ve been dealing with it on both hips for the last year. Nothing helped, exercise, physio, stretching, until I found your video. I felt some improvement with the tennis ball drill right after my first try. I found the tennis ball too soft so I switched to a harder rubber Lacrosse ball ($4.99 at Sports Chek) I am in awe! After 5 days, my “bursitis” on both sides is almost non existent! Thank you, I’m so grateful.

[terribohn]

I did this today and already my pain has diminished. Wow! I am a believer.

[Hydrosurfer]

This is where evertyone shoudl start... Thank you again for your honest and science based advice.

[lucycarlos]

What I love is that a surgeon is in the team because, surgery is the favorite diagnosis, for many doctors, even phisios, and surgery if avoided is for the best. Great team.

[bebob]

My doctor wants to do a PRP shot into my hip to treat my bursitis. So glad I came across your video. Used the tennis ball and foam roller last night and for the first time in a while, was able to sleep on the bad hip without any anti inflammatory pills. The tennis ball helped me find the exact location of my hip pain.

[angelakaye]

I have had pain in my left hip for most of my life, after a car wreck as a passenger at 16 with my knees hitting the dash and knocking my hips out of alignment. Now its been about 35 years ago and the pain is excruciating. I recently found out I have a pinched nerve L5-S1 and "they" say when I get back surgery to release nerve infringement hip will be better and have given me two hip shots that do absolutely nothing. Mri showed no Arthritis and they are not hearing me about how bad it is. I am starting these today with great hope of relief! Thank you!

[Artzlady]

I can't thank you two enough! These simple excercises work! I have spent countless hours doing limited mobility excercises, PT, and medication ( which I almost never take), only to find that the tennis ball worked! I had instant relief and more mobility in my hip than I have had in over a year. I also thought the knee bends, which I cringed before doing, would be something I couldn't do. But I did and I felt better too. Sharing far and wide! P.S. Yes I do have flat feet and it's true, I have been overcompensating for years via my knees. I will continue to strengthen and tone and excercise. 😊

[maryanngengler]

I’ve had this for my entire adult life. I am also a Pain NP. This video is awesome and will be supporting a change in my treatment recommendations based on the evidence.
Thank you!!!!

[Conky]

Thank-you again precision movement. Had my first pain free jog this morning in months. The changes were instant.. but took about 3 days to take full effect. I will continue these movements on an ongoing basis.

[kimbatt-lincoln]

Yea, I’d like more episodes like this with an explanation of what can cause it and why we are doing these exercises. Fantasy! Thank you. Just started and have some relief already!

[elainey]

Thank you so much for this video, even the title offers relief, bursitis is a scary word and to know that there is a chance it is not bursitis is positive in itself and offers hope.

[upstandingmobility]

People! Believe these two experts. I did Coach E’s Hip Mobility program prior to my hip replacement and my surgeon was amazed at my prep; he predicted my post-op recovery time will be minimal and it was!

[maryalgar]

Thank you for this informative and I'm hoping helpful video. I'm going to give it a go. Unfortunately, I think you are correct that most family physicians aren't equipped to properly diagnose these kind of issues. Appreciate as well that it doesn't require a lot of equipment.

[stephss]

This was fascinating. Like, seriously. I think it's super helpful to see how people come up with solutions. Especially, when people are being misdiagnosed. ESPECIALLY by two people, who seem genuinely interested in helping others...and they are highly educated and experience. So yeah, I would totally dig more episodes like this. ty

[roloflanagan]

Thank you for that well thought out and helpful advice

[kathrynnewton]

Love it! The functional medicine approach right up my street! I’ve had back spasms frequently most of my adult life ( L4/5 discectomy at 31) I know it’s not my back or my hip and understand the complexity of all the musculature and tendons interacting. Thank you, very helpful!

[jamisonjordan]

one of the best approaches I have seen- well done

[suzq]

Was just diagnosed with hip bursitis and I’m only 33. I was already in physical therapy for my back anyway so now we’re starting treatment for the bursitis

[MommyMusclesFit]

This is great! Did it this morning after my workout. Thank

[etteluuap]

Wow! Thank you for this information and video. I hope I saved this correctly b/c I want to do these exercises. I've also been told I have IT band and Greater Trochanter Bursitis. I think at 74 that's the regular dx even though I've never actually seen my Ortho Doctor face to face and his dx was base on MRI (without Contrast). I'm scheduled for cortisone and I'm thinking Im gonna pass on that.