Stronger, More Flexible, Pain-Free Readers...

tips and exercises from our Award Winning Physio

My name is Natalie March from Physio-logical, a Chartered Physiotherapist based within MyFitness Hub in PO9. Don’t forget we now have a satellite clinic offering physiotherapy, acupuncture and sports massage in Rowlands Castle now too. I hope you found our last self-help exercises for gardening tips and exercises useful.

So today’s subject is “I can’t lie on my hip it is too painful”

Here is a testimonial from one of our clients who had trochanteric bursitis (hip pain): “I would like to thank the team for the excellent treatment I had on my hip after replacement hip surgery. I was still encountering a great deal of discomfort however with careful exercise and massage releasing all the tightness in the weaker soft tissue I can now walk and do 95% of the activities I did before which is amazing, I can’t thank you all enough” Mrs. M

What is trochanteric bursitis?

Trochanteric bursitis is a common hip complaint that causes pain and tenderness over the greater trochanter (outside point of the hip). It happens when the trochanteric bursa (fluid filled sac), located between the hip and the muscles and tendons of the outer thighs, becomes irritated or inflamed.

Trochanteric bursitis can be caused by:

  • Activities involving twisting or fast joint movements, such as cycling or jogging
  • Previous hip surgery
  • Prolonged pressure on the bursa
  • Overuse
  • Trauma to the outer thigh muscles or tendons
  • Poor posture

What are the symptoms of trochanteric bursitis?
People with trochanteric bursitis may have a number of symptoms including:

  • Pain on the outside of the hip and thigh
  • Buttock pain
  • Pain when lying on the affected side
  • Pain that gets worse during activities such as walking, getting up from a low chair, getting out of a car, sitting with crossed legs or walking up stairs
  • Pain when pressing on the outside of the hip.


  • Speak to your GP about appropriate pain control/anti-inflammatory medications if the pain is intense and/or affecting your sleep, driving, or ability to work.
  • Reducing activities such as excessive walking or running for a short period may help to speed recovery
  • Applying an ice pack (wrapped in a towel to protect your skin) for 10-20 minutes three times a day may help improve your symptoms.
  • Physiotherapy exercises combined with massage and soft tissue release is the best treatment for trochanteric bursitis.

Please be aware of your body and take advice from your GP before exercising or send an email to ( for advice and guidance. All these exercises should be pain free.

Exercises for Trochanteric Bursitis

Gluteal Strengthening – Hip Abduction

  • Lie on your side
  • Keep your legs straight and lift your top leg up towards the ceiling
  • Make sure you keep your leg in line with your hip
  • Repeat 3 x 15, twice a day



Gluteal Strengthening – Clam

  • Lie on your side on the floor with your legs together and knees bent
  • Lift your top knee keeping your feet together.
  • Make sure your hips do not roll back
  • Repeat 3 x 15, twice a day

If you are suffering from hip pain or any other aches or pains then please get in contact with us via, 07835 712306 or book online at as we can help you with your hip pain today.

Posted on Wed, 20/06/2018 - 12:56