Hey everybody it's Doctor Jo, and today
I'm going to show you some stretches and exercises for greater trochanteric
bursitis. What? Basically that's hip bursitis, but there's lots of bursae in
your hip, and this one is specifically over the greater trochanter.
So let's get started. So the first stretch is going to be for the IT band.
The IT band runs all the way up your hip down past the knee, and it lies right
over that greater trochanter where the bursa is, so it's really important to get
that stretched out. I'm gonna do the first one lying down using a strap. You can use
a belt or dog leash, but you want it to be something that doesn't give, so not
those resistive bands, but something that is nice and tight. Loops are nice because
you can just wrap it around your foot, so you're just gonna lie down, get
comfortable, you want to keep your leg as straight as you can, but you also want to
relax that leg because it's a stretch, so bring your leg up by using the strap
just until you feel some tightness, you might feel it in your hamstrings a
little bit, but you don't want it to be a tight stretch on your hamstrings, so once
you feel a little bit of tightness, then drop your leg over across your body, and
you should feel that stretch on the outside of your hip, kind of sometimes up
into the butt area a little bit, maybe even down past the knee, but that's
stretching out that IT band, so since this is a stretch you're going to hold
it for 30 seconds and do that 3 times. So coming back up, take a little break
pull it up til you feel a little bit of tension, and then cross the body, try and
keep the upper part of your body down and just roll at your hip, so it's not
coming up like this where this part's coming up, you really want just that hip
to be rolling over and back. So the next one is going to be a
piriformis stretch or a glute stretch. It kind of stretches both areas,
but we're gonna do that with a figure four, so it's really important as well to
stretch out that area because all of this happens here, so if this is tight or
not working right, it's going to put a lot of pressure over that Bursa and then
make it inflamed causing that bursitis, so if you want to stretch this side
you're going to take this leg and cross it over, so just have that ankle right
above the knee if this is too much, you can lean back a little bit, but if you
need a little bit more of a stretch you can slide your heel up a little bit and
then lean forward, but try and keep your back as straight as you can because if
you're curling you're not quite getting that stretch, so try and keep that back
stretch, straight, sorry, come up and stretch it and hold that for 30 seconds
doing that three times. If this is uncomfortable for you, you can lie down
doing it so the floor is supporting your back, still making that figure four, but
this time instead of bringing your back forward, take your hands grab that other
leg and pull up towards you this way, so you're still getting that stretch right
through here in here, but then your back is supported, so if you have some back
issues, this one might be a little bit more comfortable. If you're not super
flexible and it's really hard for you to grab underneath that leg, you can take
that strap again, wrap it around that leg and then pull it up with the strap, so
sometimes people have a hard time grabbing under there and the strap
really helps out with that, so again 30 seconds three of those. So with the
strengthening, you really want to get this whole area nice and strong because
a lot of times when you get that bursitis, people think that it's just
tightness, but a lot of times it can come from weakness as well, people I think
sometimes get confused with tightness being not weak because that muscle is
tight, but a lot of times it's weak and the muscle goes into a spasm,
and that's why it's tight and so you want to strengthen it to get it going
and working how it's supposed to again. So sometimes that's a little
misconception that if it's tight you don't want to strengthen it, strength
does not mean tight, strength means strong. So we're gonna start off with a
clamshell and with the clamshell exercise, you want to make sure that your
hips are straight up and down nice and perpendicular to the floor. If your hips
are rolling back, you're not quite working those muscles that you want to,
so if you feel like they keep rolling while you're doing the exercise, you can
lean back against the wall to support it, but eventually you want to try and do it
without leaning against the wall. Make sure your head is relaxed, I'm just kind
of holding mine up so I can talk to you and show you what's going on, but bend
your knees and prop them up on each other and have your ankles propped up on
each other. Your ankles are going to stay together the whole time, and then the top
leg is just going to come a little bit off the other one, but again it doesn't
have to go high because if you start rolling your hip backwards, then you're
not getting that exercise, so just coming up and back down, so again it doesn't
have to be high because see then my hips start rolling, so really just bringing it
up and coming down and if you're doing it correctly usually the first three or
four aren't super hard, but after you get more than that you're really going to
feel it kind of in this area here, so you're just opening up like a clamshell.
So if you're really sore in that area, I'd just start off with about ten, ten might
be too much, and you can break it up into two sets of five, but if that's easy then
you can start working your way up from there. So then the next one is going to
be getting a little bit harder, and so now you're gonna do a side plank. With
side planks you're working the core on this side and it's equally important to
have a strong core cause once again, if this isn't working right then your hips
aren't going to be working right, and then that's gonna cause problems, and a
lot of times that hip bursitis comes from a weak core because then it's not
stabilizing those hips and then things start working in ways that they're not
supposed to, so with the side plank, you can do a modified side plank to start off with
and then go into a full side plank if those become easy. The important parts of a
side plank is make sure your elbow and your shoulder are pretty lined up, so
it's not way out here and it's not under here because then that's going to put a
lot of pressure on your shoulder, and you don't want to get one thing feeling
better and then start irritating something else. Keep your legs together on
this one, I'm going to start off with a modified, but you want to end up getting
yourself in a pretty straight line, so I'm gonna kind of bring my hips up and
forward if my knees are slightly forward, and I'm just gonna stay on my knees and
stay on my elbow. I like to put my hand on my hip, you don't have to you can just
kind of have it wherever, but I feel like that gives me a little bit more
stability to come up into that side plank, so just bringing those hips up and
forward, so now you can see I'm pretty much in a straight line ,so I don't want
to be like this I really want to push up because that's gonna work the side
abdominal muscles those obliques and just getting that core nice and strong,
so you might just be able to start off with like 10 to 15 seconds of this. You
don't want to overdo it because when you're working your core, sometimes it
doesn't feel like a lot while you're doing it, but you're going to be really
sore later so make sure you build yourself up. Don't do too too much and
then get super sore and then not want to do any later, but if that becomes easy
then you can straighten out your legs, keep your feet together, still have that
elbow pretty close under your shoulder, and then same thing just coming up into
that side plank, so again same thing you might just want to start off with 10 to
15 seconds kind of work your way up there, or do a couple of those 10 to 15
seconds, then you can go into a regular plank which is rolling over onto your
stomach. So this way all is is very similar you can start off with your on
your knees doing the modified plank, keeping those elbows right underneath
the shoulders, trying to keep that core nice and tight, and then you can just
come up like this. You can lift your legs if you want to
sometimes that's a little bit easier, squeeze those booty muscles in when
you're doing it because you want to have that pelvis in a neutral position when
you're doing a plank, so if you're up like this, not really good if you're down like
this not really good, but if you squeeze those booty muscles in that helps, but
you can also put your legs down if you want to whatever is most comfortable for
you. So again just starting off with 10 to 15
seconds of those, if it becomes really easy, then you can go into the full plank
on your toes and your elbows, so then just this, but so make sure you're
squeezing those booty muscles in because that's what really helps get you in a
nice straight line, works the core works the pelvis area. So then you're
gonna lie back on your back and we're just gonna do some straight leg raises,
which again is just working those hip muscles. You want them nice and strong
because that's going to help protect that area, so the side that you want to
exercise, put it straight out. I like to keep the other side bent up a little bit
because then it takes the pressure off your back, sometimes if you leave it
straight out then you get more of an arch in your back and that becomes
uncomfortable, so I like having it propped up and that also gives you a
target because you don't want to swing your leg all the way up, you want to go
nice and controlled and just bring it to about the height of the other side, so
try and keep that leg nice and straight, pull up those toes that will help lock
out that leg and that knee, and then just slowly lift up to about right here, so
you don't need to go higher than that. You don't need to kick it all the way up
like that because that actually makes it easier if you stop right here
and go slowly back down, that makes it harder and it works the muscles better
cause then you're using your muscles versus just using momentum, just flying
up and down, so again just starting off with about ten- fifteen of those and then
you can work your way up from there. Now I'm going to roll on to my side to do a
side lying abduction straight leg raise. Now with this one, the top leg is going
to be the one exercising, so if I was working this side,
I'd go the other way, but so you can see what I'm doing here. The bottom leg you
can bend just again to kind of take some pressure off everything, you can lie all
the way down, you don't have to prop yourself up on your elbow, it's just
easier for me to show you propped up, again just like those clam shells you
want your hips to be straight up and down, you want them to be perpendicular
to the floor, so if you start rolling back, you might not be quite ready for
these yet. Make sure you're in this position, same thing pull those toes up
to help lock out that leg, but this time when you're lifting, lift with your heel
up and go slightly back because you want your whole body to be in a straight line,
so if you go back just a little bit, that will help, and that will help really work
these muscles right here, so going back this way. So it's not this way, that's
using different muscles, leading with the heel and going back just a little bit, so
again it doesn't have to be a super high kick, just make sure it's nice and
controlled ,so again just starting off with 10 to 15 of these and then working
your way up from there. Now we're going to roll back on to our stomach and do
some leg extensions, so once you get in this position again get comfortable, if
you're up on your elbows and that's not comfortable then make sure you're lying
down with your head supported. If sideways makes your neck hurt, if you
have some neck issues, push the pillow up a little bit and put your forehead on it
and that will help a little bit and then it'll helps so your nose isn't going right
into the floor. I'm just going to prop up a little bit again so you can see, so
same concept keep that leg as straight as you can, pull those toes out that
helps lock it out, now this time keep those hips on the ground, a lot of times
people want to do this and those hips come up, but then you're not really doing
the exercise, you're using your hips to roll, to bring that leg up, so really just
squeeze everything tight and just lift it a little bit. It doesn't have to be
far off the ground, just enough to get that movement. Locking everything out,
working those muscles, working those glutes muscles in the back,
so again same thing, just work on 10 to 15, if that becomes easy you can work
your way up from there. If you get to 25 and it's super easy, you can add a little
ankle wait for all of those. The last one on the ground is going to be in quadruped or all fours, and this is still going to work those extensor muscles those
gluteus muscles, so getting on all fours or in that quadruped, same kind of
concept where you want your hands to be pretty up and down with your shoulders
right underneath because if you're this way, or if you're way over this way,
you're going to put a lot of weird pressure on your shoulder, and again you
don't want to end up hurting something else where you're trying to work on
getting something else better. So with this one, all you have to do is just kick
your legs straight out so try and keep your back nice and straight, so it's not
sagging down it's not not arched up, you're trying to kind of keep it in a
straight line. Get that core nice and tight, and then try not to lean to one
side when you when you kick that leg out, but just try and kick straight out and
then come back in, so the same thing, just starting off with about ten of those and
then working your way up from there. So those are your stretches and exercises
for Greater trochanteric bursitis. If you want to help support my channel, make
sure you click up here, and don't forget to subscribe by clicking down here, and
remember be safe, have fun, and I hope you feel better soon.
