Greater Trochanteric Pain Syndrome (Hip Bursitis) pain-relieving exercises

[@2misha33]

You literally described my symptoms 100 % and yes the chriro I used to go to was doing the 2 stretches that you indicated NOT TO DO. I was telling him that those stretches were making me worse but he did not listen and kept making me worse. I quit going to him and actually started getting better. Got 2nd opinion by my ortho doc and he confirmed GTPS or lateral hip t tendinopathy, He set me up for a guided hip injection and gave me the same exercises you provided but you have more options on your vid. Glad I found it. Very good vid and very thorough.

[@ExerciseForHealth]

Great, thank you for the feedback and hope the exercises help you

[@moonlvnmama]

I am a runner and watch a lot of PT related videos. Yours is VERY well done, from your explanations, to visuals, to your instructions and exercises. Very helpful - thank you!

[@ExerciseForHealth]

Thank you for this wonderful feedback

[@h6ize]

I just had a total hip replacement and I have GTPS as a result and it is almost more painful than the hip pain was. I have a PT and she has me stretching, I was shocked to see you saying not to stretch. Yikes, makes me wonder if I'm in good hands. I'm doing all my own research and these exercises are very helpful. Thank you!

[@ExerciseForHealth]

I hope this helps you

[@estelajelski3846]

I have a doubt. Straight leg lift isn't a way of streching. Sorry about my English. I am argentinian.

[@hokutomaster89]

Ive dealt with two bulging discs in lower spine and sciatica for a decade. Crippling pain off and on. Finally seeing physical therapy has helped. I no longer trust the doctors, the chiropractors, or even the people on youtube lol. Ive found the best thing you can do is take everyones advice, find all the stretches and exercises there are, and find what works for you. Not any one person is going to give the “perfect” answer or solution. Also, dont overdo it, and avoid anything that causes “intense” pain or feels wrong. The doctors and chiros and pt people arent wrong, but ive found theyre also not always right. Wishing u luck in recovery and becoming pain free.

[@joannschmidt3251]

I have been wondering the same thing, I watched other videos and some say stretch and other say do not as it can aggravate it more

[@trevormcmanis]

I've had this condition before. My physical therapist had me stretching also. It prolonged my pain. I finally decided to stop stretching and that's when I saw improvement. I recently bent over in an awkward manner and triggered tendinopathy once again. I went to physical therapy and they started telling me I need to stretch. I haven't been back since. The moral of the story, do not stretch this condition. It's all about strengthening the muscles and tendons in a delicate manner.

[@mehreengul5557]

you explain extremly well

[@ExerciseForHealth]

Thank you :-)

[@lucillelariviere8949]

Thank you...Very clear verbal and visual instructions !

[@ExerciseForHealth]

Most welcome

[@jabah126]

Had successful total hip replacements 7 years ago but only recently diagnosed with this painful dibilitating condition. I like the simplicity of this video, and the fact I don't need to do all exercises. I can't bend my knee after knee replacement surgery 2 years ago, so happy to have a good varied choice. Thanks for the great help here.

[@ExerciseForHealth]

That's great, love this kind of feedback, thank you

[@educassiano]

Many important details I didn't see in other ppl videos. Thank you!

[@ExerciseForHealth]

Glad it has helped

[@notsure64]

Thank you for this video! I have GTP/hip bursitis pain as well as bone-on-bone arthritis in both knees. It would be great to see a video that isolates the hip therapy without hurting the knees; some of these are super hard on the knees. Thank you again!

[@ExerciseForHealth]

Noted ☺️

[@angelajohnson7177]

Been having right side discomfort from my posture when I paint. Your exercises made me feel immediately better. My new workout video!

[@ExerciseForHealth]

Great to hear, thanks

[@sarahmartin7838]

Fantastic video. Very informative and well explained throughout each exercise. Definitely saving this. Thank you!

[@ExerciseForHealth]

That's great to hear, thank you

[@ArchangelArchetypeOracle]

Thank you so much! Immediate relief from my favourite of the exercises demonstrated.🙏🏾

[@ExerciseForHealth]

Wonderful! That's great

[@like_traveling_up_a_river]

This is VERY helpful! Thank you!

[@ExerciseForHealth]

You're very welcome!

[@syusi]

I appreciate the easy-to-follow videos, plus the exercise options available. It gives me hope that I can decrease my hip pain over time. Thank you.

[@ExerciseForHealth]

You're welcome

[@asiainNC]

Thank you so much for this video! I'm a former runner and I've been dealing with hip pain for a few years now. Trying to avoid surgery that was recommended. I'm going to try these exercises!

[@ExerciseForHealth]

Great! Hope they can help you.

[@patthibs74]

Hello from Montreal, thanks for the exercise tips. This is exactly what's been happening with my right hip, and I'm finally feeling relief.

[@ExerciseForHealth]

Great and welcome

[@sharonallan5635]

Thanku!!

[@ExerciseForHealth]

Welcome

[@cynthiapeterson4164]

Thanks!

[@ExerciseForHealth]

WOW! Thank you so much for the super thanks!

[@paulinecowie6858]

thank you thank you thank you .

[@ExerciseForHealth]

You're welcome

[@trinijoyl1720]

Hey! First time seeing yr videos. Love it! I never seen anyone do those excersise so PERFECT! yr body position balance and posture is on point! Thanks. I hv been doin most of it a long time now. It has helped my pain a great deal. Blessing. My glutes is where am getting pain if i bend over or bend down.

[@ExerciseForHealth]

Great, glad it's helping. Check out some recent videos I've done on glute strengthening that might also help.

[@christineharmony2375]

Superb video. Thanks

[@ExerciseForHealth]

So nice of you

[@dalekathyhoelscher6368]

Thank you for sharing these exercises

[@ExerciseForHealth]

You're so welcome!

[@ntaghavi]

Best GTPS video I have seen so far. Thank you! My only complaint is the red socks :)

[@ExerciseForHealth]

Ha ha, thanks

[@portiaswitzer6522]

Great exercises with good explanation, thank you! It's working, and I had all but given up, having multiple steroid shots in my right hip. Keep posting great videos like this one.

[@ExerciseForHealth]

Thanks!

[@jennyshen6026]

Thank you for sharing!

[@ExerciseForHealth]

My pleasure!

[@victoriakirkland1243]

Thank you very good

[@ExerciseForHealth]

Welcome 😊

[@ajitgeorgekuruvilla7384]

Your instructions are explained clearly and I’m hoping they help. My cycling has really been affected. I’m going to give these a try. Thanks again. 🇹🇹

[@ExerciseForHealth]

You're most welcome

[@Mani_wellbeing]

Very well explained video, will be teying these exercises and using the tips given.Have been going for physiotherapy since many months , the glute pain because of the piriformis syndrome resolved but now i have pain at the IT band head and the lateral hip on my right. Is GTPS part of the piriformis syndrome itself? I have been more restricted in movement and in pain because of many . It's extremely frustrating trying to understand what's causing this and how yo resolve and get back to a fully active and pain free life

[@ExerciseForHealth]

It may take some time to resolve it, and you may have to manage it in the long term, so stick at it!

[@ivadesouza7201]

Thank you so much. Please keep helping us. I appreciate your teachings. Hug Iva

[@ExerciseForHealth]

Thank you, I will ☺️

[@mahbobaamiri6918]

Thanks

[@ExerciseForHealth]

You're welcome

[@Mansmatters]

Exercises are essential for general well-being

[@ExerciseForHealth]

Absolutely

[@marypatlambden3712]

I had a right total hip replacement last Oct. I was doing wonderful until in Dec had a sudden avulsive fracture at the upper curve of the trochanter..piece of bone is separated. Very painful…after a period of rest I went to physical therapy which was extremely helpful. A lot of these exercises are ones I was doing and continue to do. My X-ray yesterday showed no change (7mos from fx) and surgery offers no guarantee! This video will be so helpful to me because I can add even more exercises. I continue to walk almost without a limp and also am using my cane less! The video is very well done. I’d appreciate any words of wisdom you care to offer for my situation.Thanks so much!

[@ExerciseForHealth]

It sounds like you're doing great! Well done and keep it up. This video may also interest you but is more specific for immediately after total hip replacement surgery: kzbin.info/www/bejne/h6TCgX99l75pm68

[@marypatlambden3712]

@@ExerciseForHealth Thanks for the reply. Most of the exercises were familiar from my postop time. I really appreciate your video and will continue to work towards as good a recovery as I can! And thanks for the encouraging words!!

[@razwanhussain9821]

Thank you so much for these exercises. I was diagnosed today and after watching your video, I can see the light at the end of a tunnel.

[@ExerciseForHealth]

You're welcome

[@maryannborg184]

Thank you for such a good video. Does ice help please? If so how many times a day and for how long for each application? Many thanks again.

[@ExerciseForHealth]

ICE can be used as an analgesic, but more studies are showing that it can have a detrimental affect to the healing process. As this isn't an injury, more of a tendinopathy condition, the exercises shown will be more effective.

[@maryannborg184]

@@ExerciseForHealth Appreciate your reply. I will stick to your exercises. I probably got a hip bursitis from practicing the Asian squats. But these keep me flexible.

[@djbettylou]

Thank you so much!

[@ExerciseForHealth]

You're welcome

[@theunbutcheredcats]

This is good stuff & I truly appreciate it. That same area hurts on 10 when I cough or sneeze or laugh hard . I am thinking of appendicitis. I started taking fenugreek, milk thistle, magnesium, mother's milk tea, peppermint tea & roasted dandelion root a week ago. That part is better but my hip is very sore. I will try these.

[@ExerciseForHealth]

Hope it helps

[@sirreyban-o7192]

Thank Sir Richard

[@ExerciseForHealth]

You're welcome

[@DH-pc2px]

Great video and certainly explains a lot. My dilema is both hips hurt pretty much equally (outside on the sides). so how do you reconcile that with the exercise routines being meant to exercise the ‘good’ side?

[@ExerciseForHealth]

It's probably worth doing the exercises on both sides rather than focusing on one.

[@DH-pc2px]

Thank you!

[@Debbie338]

I’ve been struggling with this for three weeks now after I thought it was a good idea to do a one hundred-jump-squat challenge. This is the best advice I’ve gotten and I’m feeling less pain after only a few days. Thank you!

[@ExerciseForHealth]

You're welcome

[@Maria-iu3ed]

Thank you for the excellent exercises, I will start exercising right away, as i suffer from trochanteritis! Are all of those exercises safe for women with osteoporosis? Thank you for your kindness!😊

[@ExerciseForHealth]

Yes, they should be OK. Maybe worth checking out my video on Osteoporosis for further information here: kzbin.info/www/bejne/hajMaqKVbrucZ5o

[@Maria-iu3ed]

@@ExerciseForHealth Thank you!!!

[@abigailpastore8749]

Thank you for your efforts in helping people heal there body! I'm frustrated though because saying 'women are different and I couldn't possibly even begin to understand why' isn't cutting it for me. Medicine has historically centered on men (often leaving women out of trials), its time to prioritize learning about women's body's to the same extent.

[@ExerciseForHealth]

I'm not sure if you're suggesting that this video has a male focus, but if it came across that way, that wasn't my intention. The last 3 videos I've done are women focused for obvious reasons if you see them, but generally my videos are for anyone suffering with that health condition or ailment.

[@stevedowner1864]

I have piriformis syndrome as well. What exercises can I perform for the hip that won't aggravate the piriformis (i.e., the sciatic nerve)?

[@ExerciseForHealth]

Try this: kzbin.info/www/bejne/e3OZg3acaayhmck

[@Florence61]

Thanks - i just got GTPS at 62 so it seems to depend on level of activity rather than age - am due to hike with my son at Xmas - 3 x nights - left thigh like yours & stairs are the worst. How long did yours take to heal? Also do you think walki g & hiking is ok as long as i don't overload?

[@ExerciseForHealth]

Mine lasted for about 3-4 months if I remember correctly, but after doing more strength exercises, I haven't experienced this again since.

[@janiceslaughterjaniceslaug7735]

Initially i was diagnosed as having bursitis. Later bi lateral tare after an MRI

[@ExerciseForHealth]

Hopefully this can help

[@diamant5577]

Hey and thank you so much for this video, this is gonna help me sooo much with my rehab. I although have a question. Im a 19-year old soccer goalkeeper and since im standing in goal, im forced to throw myself left and right to save balls. My hips therefor takes alot of the fall and that is what I belive has caused me to get GTPS. I guess my question is if there is anyway for me to avoid getting this in the future since I keep exposing my hips?

[@ExerciseForHealth]

Could you get some padding to soften the blow?

[@jenniferritch6018]

Should you do the exercises on both sides even if the pain is only on one side? To maintain balance?

[@ExerciseForHealth]

Yes you can

[@sheilajewell7652]

Pain outside of hip but also inner thigh, prevents me walking far, thr on left 3 yrs ago in pain since

[@ExerciseForHealth]

If you're experiencing groin pain, it's worth getting checked as this can sometimes be an indicator of a hip joint problem, but it could still be muscular.

[@cherylwinston8092]

Hello, thank you so much. If left side is problem, should you still try to strengthen other side for balance. Also what If you additionally have pain in the hip joint that is in the front of the top of your thigh. I have been diagnosed with both lateral hip and arthritis in that front hip joint.

[@ExerciseForHealth]

Yes it's worth doing it on both sides anyway, but initially (depending on time) you may just focus on the side that needs the attention. If pain is on the front of the hip, this could be the hip flexor muscles or symptoms from the arthritis. Take a look at this video that may help: kzbin.info/www/bejne/fJqxpoiedrysd9E

[@beniciabowcher-royce7661]

My right knee is turning inward and collapses when walking as a result of a seriously painful bursuritis/tendon issue about 4 years ago which is still painful, can you please suggest exercises for me to correct this issue? If that possible? I would REALLY like to avoid surgery 🙏

[@ExerciseForHealth]

I can't offer individual advice as I'm unable to assess you and get a good understanding of your issues. Please speak with a local physio though who can help you

[@debbieaellis6728]

Injury does and can cause this!

[@ExerciseForHealth]

Most likely yes!

[@mattduffy8420]

Hi , is pain in the thigh normal for this condition too ?

[@ExerciseForHealth]

Normally it will be on the outside of the hip and upper thigh area.

[@skygazer6898]

I have been diagnosed with this and it is bloody painful. You never mentioned the dreadful deep ache in the outer thigh, it is driving me crazy the pain is awful

[@ExerciseForHealth]

I hope the exercises can help bring some relief and everyone will experience their symptoms differently, pain is subjective.

[@vivianeraw8448]

Hey i have bilatéral hip bursitis I got it from doing weighted hip abduction exercise wrongly i put the 10kg disc weight on my hip Bone, while performance thé exercise it was a friction between thé disc weight and my hip Bone Its been4 months since that happen i m still suffering but there s slight improvement i Can walk 15 to 20 minutes before i couldnt walk 5mintues I stopped swimming freestyle because kicking was causing a flare up during that Time I decided to take rest to heal but i have notice that laying down and sitting didnt help , in january i started taking more steps when i notice mouvement IS better I am not sure if i get back to swimming or wait another two months Can you suggest which stroke IS suitable for bursitis patient What do you think of dolphin kick !? Scissor kick!? I have Another question if dont mind🙏 I have a spinning bike at home i would love to cycle but I am afraid it Can be agraviating what do you think !? When i searched online i read that i have to avoid cardio machines and running and squats

[@ExerciseForHealth]

I would suggest you get individual advice from a physio/ physical therapist who can advise you accordingly.

[@queenchan6066]

Is jumping rope with this condition ok?

[@ExerciseForHealth]

It depends on the persons condition.

[@queenchan6066]

@@ExerciseForHealth I have this condition plus I also have adductor tendonitis....I have had it for 3 years...I do martial arts and due to my intense training the pain came back again now am on painkillers and physiotherapy

[@sandraleefuller]

I am a server in a restaurant. I carry heavy trays with my left hand but I have to lean to the right to keep the balance. I have this problem in my right hip. Most videos say it’s because of stretching that hip, but I don’t . I’m actually leaning the opposite way. Can the weight of heavy trays all day pushing down on my hip as I lean to keep balance cause this lateral hip pain?

[@ExerciseForHealth]

It sounds like the muscles stabilising the hip are being overloaded due to the nature of your job. Try strengthening them so they can increase their capacity before causing you pain.

[@mikepotter5886]

Should you do the exercises on both legs or just on the one effected?

[@ExerciseForHealth]

Probably better to do both, but you can just work the affected side.

[@nottoday.c]

i have bursitis in my right hip i just discovered this i hope it helps me this pain is crazy. I took the needle at the orthopedic and 3weeks later pain is back.

[@ExerciseForHealth]

Hope it helps

[@LoiseOnudi]

How can I tell if I have this or gluteal tendinopathy? Because I have pain around my lower back,my entire waist and hips

[@ExerciseForHealth]

You probably best to get checked by a physiotherapist to get a clear diagnosis.

[@richardking4725]

Enjoyed the content. I’m just not clear if one should do exercises when one is in pain?

[@ExerciseForHealth]

If you're experiencing a dull ache as I did, then carrying out the exercises gives some pain relief as you supply blood (oxygen) to the affected area. If doing the exercise causes you MORE pain, then it's worth getting checked by a physical therapist to ensure this is what you have.

[@test4055]

What can we do for cardio while dealing with greater trochanteric pain syndrome?

[@ExerciseForHealth]

Try any of my workout videos to find one that helps you without increasing the pain here: kzbin.info/aero/PLf9i8qFtMBBK1VBEA-IlSw7VrXxrvxHUF. If you have access to a static bike, you could try that.

[@NYtoNC]

My mom had total knee replacement surgery three weeks ago and is 75 years old. The same hip has bursitis and is giving her a lot of pain. Are there any stretches on exercises you could recommend?😢

[@ExerciseForHealth]

Try the ones in this video to see if that helps. I've also got a video on knee replacement too if that helps here: kzbin.info/www/bejne/h2XJfIWHnLuZq80

[@sarahneaton4441]

I ènded up with hip pain after I had a crashing fall onto cement .this happened 9 months ago. I am still mobile but but it is still sore to the touch and I have difficulty walking properly. Any suggestions...?

[@ExerciseForHealth]

If the exercises in this video don't help, it might be worth getting individual advice from someone that can see you to advise on what's best for you.

[@marionpatterson9386]

Should I do similar exercises on the other side.

[@ExerciseForHealth]

Yes you can to maintain a balance

[@judotaffy]

Nice video i will try some of these. You are definitely right about sitting or lying with affected hip being stretched. I find that very painful, will try sleeping with the pillow between knees on the hood hip.

[@ExerciseForHealth]

Glad it helps

[@lizmeadows2373]

I have just found your videos and am very appreciatative of the clarity of the information. I have had a knee replacement due to a very valgus knee and have since developed this very painful hip. I am unable to kneel to stretch my hip so have you any exercises that incorporates my knee. My Dr has recommended a steroid injection. I find this painful hip is really hindering my progress to recover from my knee replacement. Any advice would be very helpful.

[@farahtargaryen]

I’m 23 and it recently started hurting, it’s so painful walking 😢

[@ExerciseForHealth]

Check yourself in with your doctor or physio to see if they can offer you individual advice. It may not even be this!

[@brightonmusic]

Is the boney protrusion the hip? Or the Trochanter?

[@ExerciseForHealth]

The treater trochanter is the bony bit on the top of the femur. The hip is technically the joint between the thigh bone and pelvis.

[@brightonmusic]

@@ExerciseForHealth Thank you!

[@lynettesmith6971]

What about shoes, high heels for women?

[@ExerciseForHealth]

High heels may change the forces through the hip joint due to biomechanical changes while wearing them, so that might affect it?

[@yasharya8363]

I am not able to perform these exercises properly because i have very little strength in my affected leg. Plz help

[@ExerciseForHealth]

Stick to floor based movements for now so that you can isolate the muscles without having to place too much weight through it.

[@carolmaz8675]

What if you have sciatica and bursitis? U.K.

[@ExerciseForHealth]

Have a look at my sciatica video here so you can combine the info: kzbin.info/www/bejne/pmWWYp-rmZapg7M

[@DeannaDodd]

If my hips has it on both sides can I just do these exercises on both sides

[@ExerciseForHealth]

Yes

[@ewaf88]

The exercises are free , but I'm worried about how much the live band costs to hire.

[@ExerciseForHealth]

I'm sorry I don't understand this comment?

[@ewaf88]

@@ExerciseForHealth English humour I'm afraid

[@grumpyAsianguy604]

Can this problem cause legs to feel shaky?thanks!

[@ExerciseForHealth]

Unlikely as it's musculoskeletal rather than neurological

[@Sun-gz6um]

I like the outward stretch of the thigh. Thanks a lot. So, once the pain kicks in, I am lying in bed with back support, wide-spread limbs and a pillow under the affected buttock and thigh. If this aching, then internal rotation.

[@ExerciseForHealth]

You're welcome

[@mairlere]

Thank you for your video. Very informative and I like your Do not. Its very importants! Only one suggestion- the color of your pants is dark. So, dark color does not reflect light, so we can't see clear your legs movements, especially on a dark floor mat. I like a red color socks, because its help to see the position of foot during exercises. Colors are important for visuabillity especially for people with not perfect vision. Thank you!

[@ExerciseForHealth]

Thanks for the tip! This was an older video and I've invested in some lighting that has helped in more recent videos. Wish I could have my own studio to film in though!

[@jellyfish2b]

What if both hips are affected with GTPS?

[@ExerciseForHealth]

You can do the exercises for both sides, rather than just focusing on one

[@anabelrran884]

Everything with drink with sugar is poisen when we have this problen

[@ExerciseForHealth]

I'm no nutritionist, but I'm sure excess sugar consumption can lead to lots of health issues

[@SarahAshelford-o1u]

Clams can irritate tendon

[@ExerciseForHealth]

Try changing the angle of your hip joint (flexion/ extension) and see if that changes anything.

[@marksmall8692]

When the pain gets too much when standing, I find kneeling over my bed for a minute or two helps for me. Not sure if anyone else has found that

[@ExerciseForHealth]

Interesting!

[@KhABCDLeo]

Mine started with pain on the back of my hip and now went down to my leg Not sure if that exercise works for me 😢

[@ExerciseForHealth]

Are you sure it's not sciatica?

[@MargaretHennessy-nb7od]

I had my gallbladder removed 40 years ago I suffer from acid reflux burning in my mouth over two years what can I do too to rid burning mouth symptoms

[@ExerciseForHealth]

Sorry to hear this.

[@junehall2177]

Help, both my hips are affected ??

[@ExerciseForHealth]

I hope the exercises can help you

[@junehall2177]

@@ExerciseForHealth Thank you for taking the time to reply, appreciated.

[@Hikmetkarademir]

I'm looking for a treatment without exercises.

[@ExerciseForHealth]

OK, then speak to a doctor

[@anabelrran884]

Not only do excise, we need to stop having sugar,

[@ExerciseForHealth]

I agree, excess sugar consumption is an issue. Not sure if that is what causes the lateral hip pain though!

[@laszlonemet4425]

Tréxxe grc 'run'

[@ExerciseForHealth]

Apologies, I'm not sure what this means

[@barbaratoal2159]

No contrast ,clothing too dark

[@ExerciseForHealth]

Thanks for the feedback

[@peacerus]

Thanks so much!

[@ExerciseForHealth]

You're welcome