hey everybody it's doctor jo and sweet pretty Kali,
and today i'm going to show you some stretches and exercises for
greater trochanteric bursitis so let's get started.
so before we get started, if you haven't already, make sure and click on the
subscribe button down there because it helps my channel grow and allows me to
continue to make videos for everyone. so greater trochantic bursitis a lot
of times is because some irritation has happened
over the area where the bursa is on the hip here.
sometimes it's called hip bursitis, but if it's not getting better with
traditional exercises and stretches it could be
coming from something else like an alignment issue or even a low back
issue. so if you're not getting much better with some of
these stretches and exercises, really check in with your doctor or your
physical therapist because it might be something
further up or further below this causing this issue.
so the first one we're going to do is stretch out the it band
just lying down because usually that's the culprit if it's a simple
bursitis. so you can use a stretch strap if you have one, but you can use
a belt or dog leash, but you want it to be something solid that doesn't give. so
not those resistive bands. so you're just going to wrap it around
your foot. and you can lie on a bed or couch, you don't have to do them on the
floor if you can't get on the floor. but when you're stretching the it band, i
like to keep this one down. you're going to bring your leg up. try to
keep it as straight as you can. you don't have to bring it up super high,
but once you start feeling a little bit of tension
maybe in your hamstring area, then you're just going to slowly start bringing it
across your body. now the important thing is don't let
your hip or your pelvis come up because then you're not really
getting a stretch. so i like to put my hand here
to make sure it's not coming up because i'm getting more of a stretch
through my it band here when i keep my hip down then when i'm just rolling it
over. so really try and keep that down. you might feel it at your knee, but if
you have that bursitis you really might feel it in that hip
area. so you want it to be tension maybe a little uncomfortable, but you
don't want it to be painful. you don't want to push through that pain
because sometimes that will just irritate it a little bit more. so
30 second stretch, come down, relax, shake it out a little bit,
and do that a total of three times for 30 seconds.
so then the next one is to stretch out your glutes or
your rotator hip muscles because a lot of times that's in the area as well, and
so those can get tight. so a simple figure four stretch is
really nice to do. so the side that you want to stretch if it's my left side
here, i'm going to cross my leg over and it's
called a figure four because if you look at your leg it looks like
uh the figure four. and your your ankle is just going to be right above your
knee. and then you're going to take your hands
and grab underneath this leg. but still relax your head. don't stress out your
neck right here, and then pull in towards you until you
feel a little tension right here. and i'm going to take a pause and get my
thumbnail picture. you can take it along with me too if you
want to. and then after the 30 seconds come back down, shake it out, relax, and
again do that three times to really get that stretched out.
once you've kind of stretched everything out, you can go into some exercises while
you're lying down. i'm gonna i'm gonna kind of switch as i
roll what leg is the the injured side just so i can
always be looking at the camera, but the first one is just going to be
a simple hip flexion or a straight leg raise.
so this is the side that i'm working. i usually like to keep this side
propped up, you don't have to, but this takes a little bit of pressure off of
your low back. you want to keep your legs straight and
locked out the whole time. so if you pull your toes up towards you
that helps kind of lock everything out. now this is a slow and controlled
movement. this is not i'm just doing this to do this, and i'm
bonking the floor or the couch or whatever. i'm going nice and
controlled. i'm just bringing it up to about the height of where my leg is my
other leg is propped up, and then i'm slowly coming back down.
so this is how fast you want to do it. it's not
for speed, it's for slow and control to really work those hip muscles to get
them stronger. so you can just start off with
five to ten, whatever's comfortable for you, and just
kind of go from there. so now i'm going to roll over onto my
side, but i want to work the leg that's on top. so this is going
to be hip abduction. the lower leg can be bent just so it's
comfortable. again make sure you're supporting your head so you're not
stressing out your neck. i know i keep coming up but i just want
to talk to you um. so it's the same kind of concept, you
want to keep your legs straight. you want to pull up your toes that'll help lock
everything out, but this time instead of coming straight
up, you want to kind of come up and back a little bit. that's going to
help get that gluteus medius muscle where if you have that bursitis right
there. that's going to help if you strengthen that area. so turn your
toe down a little bit and lead with your heel
coming just behind you a little bit. but again
see this is a nice slow controlled motion. if you need to
stop each time and then reset, you can. or if you don't
need to touch and you keep that muscle activated the
whole time that's the best way to do it if you can. so
again you know anywhere between 5 to 15 to start off
with a couple times a day. so then you're rolling over onto your
tummy .so it's still my right side and now i'm just going to
do what we call prone extensions or hip extension. again i'm propping up on my
elbows but make sure you're comfortable. if this is comfortable, that's fine but
if you have some back issues, lie all the way down and make
sure everything's nice and supported. again pulling those toes up help lock
out that leg, but this time when you're coming up it's
not going to be a big lift. so don't try and make it high and
then roll your hips up. you're keeping your hips on the floor, or
the bed, or the couch, and you're just coming up a little bit.
my leg might bend some at my knee, but you really want to try and keep it as
straight as you can. if it bends a little bit that's okay,
but just coming up you you can see it's not coming up very high,
but i'm keeping those muscles activated the whole time.
and then same thing you know anywhere between 5 to 15 just kind of working
your way up. but less is more, so i would start off
with less, and then until you see how your body
reacts to it. so then the last one of the four-way hip
is going to be adduction adduction. so we're going back to the left side. so
normally you just turn all the way around, but again i want to be able to
see you. so you can either prop your leg up in
the back, or you can prop it up in the front, whichever is more comfortable for
you. some people like it this way, i kind of like it this way. it just kind
of gets out of the way. you're pulling those toes up,
and again this isn't going to be a big movement. you're just coming up a little
bit right here. so you're not turning your body and
turning your leg and lifting it up, your toes are pointed in front of you
the whole time. and you're just slowly lifting up and
then slowly coming back down. so again nothing too crazy, slow and
controlled. five to 15 times so then the next one
is going to be what i call, i don't know people might call it a different thing,
but a hook lying roll out. hook lying is usually just when
you're lying on your back with your knees propped up.
that's what we call hook lying, and then you're gonna roll
one leg out while you're keeping the other one in one spot.
you can use a band for this once you get this dow,n but i'm just going to show you
without a band because you're doing more than you think you're
doing. so this is the side i want to work. i'm keeping this one in the same spot,
and i'm rolling this one out. so it's not rolling them
together, that's kind of a different workout.
i'm keeping this one here, and i'm rolling it as far as i comfortably can
without rolling my hips with it, and then coming back up. this one you do
want to alternate sides because now i'm stabilizing this side
and i'm moving this side. so it works them differently.
you can alternate back and forth or you could do them all on one side. you
can do your five or ten on one side and then switch sides. so it's
definitely up to you. and then the next one
lying down is going to be a clam shell. so with clam shells, you might have seen
me talk about these before, it's really important to do the right
technique. again support your head if you need to,
but you want your hips to be perpendicular to the floor or the bed or
the couch. your feet are going to stay together,
and the top knee is going to be the one that comes up, but
try not to roll. this should stay straight up and down the whole time.
so when you're coming up, you're not rolling back because then you're not
working those muscles, that glute medius muscle.
you're just bringing it up as far as you comfortably can,
which might not be very high. and then coming back down. so if you're trying to
do this, if my hips are rolling back, that's not
really getting the movement that i'm looking for.
so up and then back down, nice and controlled.
now with clam shells, they're kind of sneaky. the first couple ones usually
feel pretty easy, but if you get up to eight to ten it's
usually a little tougher than you think it is.
if this becomes easy, you get to 30 and you know there's no problem,
you can't add a resistive band. so the last stretch in standing is going to be
an it band stretch. and this one's kind of for the whole body, and it really gets
the it band. i call it the ballerina stretch. i don't
know if it has a technical term besides it band stretch
with your arm up and over, but it looks kind of like a ballerina move, so that's
what i call it. so if i'm going to stretch my left side,
what i want to do is put that foot behind the other foot so it's
crossed behind. then i'm going to take the same hand
that left hand, and come up and as i reach over i'm going to take
this hand and come almost like i'm taking a ball,
and rotating it like a big ball. and as i come
over i'm going to push my hip out that way, and i should feel it in
my it band. so really just getting that stretch like this.
i'm feeling it all the way up and down here. my foot is
down sometimes people like to actually have it curled a little bit, they get a
little more stretch in that it band. and then sometimes people even have it a
little further back or a little bit closer up. so you can
play around with it because it's a little different for everybody.
further back might get a little bit higher up in the it band, a little
closer over just a straight over will get a little bit lower down towards the
knee. so you can try it a couple different ways.
since it is a little bit of a balance issue too ideally you would want to do a
30 second stretch, but if you can't that's okay. and then doing
that stretch three times. so there you have it, those were some stretches and
exercises for greater trochanteric bursitis.
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remember be safe, have fun, and i hope you feel
better soon.