Trochanteric bursitis is a condition that affects the hip. It occurs when the bursa on the outside of your hip becomes inflamed, and recovering from bursitis in your hip can take some time in Woodbridge, New Jersey. Some reports claim that it can take an average of six weeks for this condition to recover. However, physical therapy can help reduce hip bursitis recovery times for many people, and these two therapeutic exercises can be particularly helpful.
1. Side-leaning iliotibial band stretch
The iliotibial (IT) band is a tendon that runs from the back of your pelvis to the outside of your knee. It’s also cushioned by a bursa on the outside of the hip, and this tendon can cause bursitis when it’s too tight. Your physical therapist might recommend the side-leaning IT band stretch to reduce tension in this tendon and help reduce your hip bursitis recovery time.
How to perform the side-leaning IT band stretch
- Stand about an arm length away from a wall with your sore hip facing the wall. Place your hand flat on the wall to help support yourself during the stretch.
- Cross the leg further from the wall over the other leg.
- Slowly slide your painful hip toward the wall until you feel a stretch on the outside of the hip, but be sure to keep the foot of your affected leg flat as you lean into the wall.
- Hold the stretch for 20 to 30 seconds, and then slowly move your hip away from the wall. Repeat these steps three to five times to complete one set.
2. Straight leg raise
Your physical therapist may also recommend doing some strengthening exercises for the hip. Such exercises are designed to increase the hip support provided by muscles like the quads and glutes, and an example of such an exercise is the straight leg raise.
How to do the straight leg raise
- You’ll want to lie flat for this exercise, and you can do this on a yoga mat on the floor or a bed.
- With your painful leg straight and other leg bent, slowly raise your painful leg until it’s about 12 inches in the air. Then lower your leg back down. Make sure you’re keeping your quad and glutes tight during this movement.
- Repeat the movement until you’ve done 10 to 15 repetitions, and then rest for a minute before doing a second set of the exercise.
Find out how Arrow Physical Therapy & Rehabilitation in Woodbridge, NJ, can treat hip bursitis
At Arrow Physical Therapy & Rehabilitation in Woodbridge, our team is ready and willing to treat your hip bursitis. We offer complimentary screenings that can help us determine what symptoms you have. Our team can also create a personalized treatment plan that fits your needs, and this plan can include multiple therapy methods, such as:
Are you ready to get our help with your hip bursitis? Contact our team today for more information or to schedule an initial appointment.