Managing your Trochanteric Bursitis

Trochanteric bursitis can be effectively managed with a combination of therapies and lifestyle adjustments. Here's a breakdown of the key components of trochanteric bursitis management:

1. Cold/Heat Therapy: To alleviate pain and inflammation in the affected area, consider cold therapy (icing for around 20 minutes on/off) during acute episodes and heat treatment to promote blood flow to the affected hip.

2. Manual Therapy: Reduce muscle tension, improve blood circulation, and alleviate pain through manual therapy techniques:

   • Massage: Targeted massage of the hamstring muscle group can relieve muscle tightness.

   • Trigger Point Therapy: Address trigger points in the hip and gluteal muscles, possibly using dry needling.

3. Trochanteric Bursitis Exercises: Specific exercises can enhance flexibility, reduce muscle imbalances, and promote healing:

   • Strengthening: Focus on strengthening hamstrings and hip muscles to provide stability to the hip joint.

   • Stretching: Incorporate stretching exercises to improve flexibility:

     • Use a foam roller on hamstring and calf muscles.

     • Perform static stretches for the glute, piriformis, and calf muscles.

4. Postural Education: Maintain proper posture in both sitting and standing positions. Consider ergonomic modifications to reduce stress on the affected bursa.

5. Activity Modification: Identify activities that worsen symptoms, such as prolonged sitting or high-impact exercises, and modify or avoid them.

Consult with a healthcare provider or physiotherapist to develop a personalized trochanteric bursitis management plan tailored to your specific needs and goals.

By Charlie Molloy