Greater Trochanter Pain Syndrome Exercises

Stretching


 

Groin/inner hip stretch (butterfly)

Name Repetitions/Set Description (Basic) Modified
Groin/inner hip stretch (butterfly)
 
3-5 repetitions of 10-30 second holds.  Stretches should be performed 4-6x/week. Sit tall with your back against the wall. Bend your knees towards your chest keeping your feet and legs together. Once your knees are bent towards your chest as much as possible, let your legs gently fall to the side. You should feel a gentle stretch in the inner thigh or groin area. For a deeper stretch, place your hands on the inner knees and gentle press downwards. Lie on your back. Bring your feet and legs together. Bend your knees towards your chest keeping your feet and legs together. Once your knees are bent towards your chest as much as possible, let your legs gently fall to the side. You should feel a gentle stretch in the inner thigh or groin area. For back support, place a pillow or your hands under your back.

 

 


Hip Flexor Stretch

Name Repetitions/Set Description (Basic) Modified
Hip flexor stretch
 
3-5 repetitions of 10-30 second holds for each leg.  Stretches should be performed 4-6x/week. Bend down on your right knee, using a chair beside for support, and a pillow or towel under the right knee for protection. Keeping your core muscles tight and your back straight, gently bend your left leg forward to deepen the stretch. You should feel a gentle stretch in the front groin area of the right hip. Hold for 10-30 seconds and repeat on left side.

 

 


Gluteal stretch for trochanteric bursitis

Name Repetitions/Set Description (Basic) Modified
Gluteal stretch for trochanteric bursitis
 
3-5 repetitions of 10-30 second holds.  Stretches should be performed 4-6x/week. Sit tall with your back against the wall and your legs straight in front of you. Bring your right foot across your left leg and place it between your left outer calf and knee. Hug your right leg and bring it in towards your chest, while your right foot tries to stay on the ground. You should feel a gentle stretch in your right gluteal muscles. Hold for 10-30 seconds and repeat on left side.

 

 


Hamstring stretch

Name Repetitions/Set Description (Basic) Modified
Hamstring stretch
 
3-5 repetitions of 10-30 second holds for each leg.  Stretches should be performed 4-6x/week. Lie on your back. Straighten your right leg and raise it to as close as 90 degrees to the floor as possible. Grab the back of your thigh with both hands and gently pull your right leg towards you. You should feel a gentle stretch at the back of your thigh. The more you straighten your leg, and the further towards you your leg is brought, the deeper the stretch. Hold for 10-30 seconds and repeat on left side. Lie on your back. Straighten your right leg and raise it to as close as 90 degrees to the floor as possible. Grab the back of your calf with both hands and gently pull your right leg towards you. You should feel a gentle stretch at the back of your thigh. As you straighten your leg, you can move your hands to support your leg down your legs towards your hips. The further towards you your hands are brought, the deeper the stretch. The more you straighten your legs, the deeper the stretch. Hold for 10-30 seconds and repeat on left side.

 

 


Back mobility exercise

Name Repetitions/Set Description (Basic) Modified
Back mobility exercise
 
1-2 sets of 10 repetitions per side. Stretches should be performed 4-6x/week. Stand up straight with legs less than shoulder width apart. Plant both feet on the ground. Bend your arms up to 90 degrees. Keeping your hips facing forward, slowly twist your upper body from side to side, trying to loosen up your lower back. Lie on your back and bring your knees towards your chest keeping your upper back and head on the ground. Gentle sway your legs from side to side (while together) to loosen up your lower back. Repeat 10 times per side.
 

 

 


Hip mobility exercise

Name Repetitions/Set Description (Basic) Modified
Hip mobility exercise
 
1-2 sets of 10 repetitions per side. Stretches should be performed 4-6x/week. Lie on your back. Bring your right knee towards your chest with your hands, keeping your upper back and head on the ground and your left leg straight and close to the ground. Then slowly switch legs and bring your left knee towards your chest with your hands, keeping your upper back and head on the ground and your right leg straight and close to the ground. Alternate legs slowly, for 10 repetitions each side.

 

 


Exercises


Hip Hitch

Name Repetitions/Set Description (Basic) Progression Modified (Easier)
Hip Hitch 5-10 repetitions of 5-10 second holds. Exercises should be performed 4-6x/week. Stand with a chair in front of you, allowing you to hold on for support if needed. Lift the unaffected foot 1cm upward by hitching your hip upward. The leg should be straight and moves straight up, not forward. Perform the hip hitch, but swing the leg forward and backwards approximately 10 degrees after each repetition, at a speed of once per second

Hip Flexion (theraband)

Name Repetitions/Set Description (Basic) Progression Modified
Hip Flexion (theraband) 2-4 sets of 8-15 repetitions on each leg.  Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly raise your leg forward to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your back, bend one knee to 90 degrees and keep the other one straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.  Be sure that your toes are pointing upwards and your knee is locked straight.

 

 


Hip Extension (theraband)

Name Repetitions/Set Description (Basic) Progression Modified
Hip Extension (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly extend your leg backwards behind you to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your side, slowly extend your top leg about 10 inches backwards, hold it there for a count of 5-10, then bring it back in line with the bottom leg. Be sure that your top knee is locked straight and your bottom knee is bent to 90 degrees.

 

 


Hip Abduction (theraband)

Name Repetitions/Set Description (Basic) Progression Modified
Hip Abduction (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly move your leg away from your body to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your side, bend the bottom leg to 90 degrees in front of your body.  Keep the other one straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.  Be sure that your toes are pointing upwards and your knee is locked straight.

 

 


Hip Adduction (theraband)

Name Repetitions/Set Description (Basic) Progression Modified
Hip Adduction (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly move your leg across your body to about 20 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your side, bend the top leg to 90 degrees in front of your body and rest your foot in front of the other knee.  Keep the bottom leg straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.  Be sure that your toes are pointing towards your knee and your knee is locked straight.

 

 


Squat

Name Repetitions/Set Description (Basic) Progression Modified (Easier)
Squat 2-4 sets of 8-15 repetitions. Exercises should be performed 4-6x/week. Stand in front of a chair securely placed on the ground.  Stand with your feet firmly planted shoulder width apart, with your feet facing very slightly outwards.  Extend your arms outwards in front of your body for balance.  Very slowly lower your body down, hinging at the hips and knees until you feel discomfort or lack of balance then return to your starting position.  Your feet should remain planted, your knees should never extend in front of your toes or collapse inwards, and you should feel your buttocks being pushed back as far as you can. To make things more difficult, remove the chair and go into a full low squat.  You can also hold weights (such as a dumbbell in a goblet position) for added difficulty.  Start in a standard heigh chair with feet shoulder width apart. Try to keep your trunk upright and stand without using your hands. Then return to sitting.

 

 


Hip Bridge

Name Repetitions/Set Description (Basic) Progression Modified
Hip Bridge 5-10 repetitions of 5-10 second holds. Exercises should be performed 4-6x/week. Lie on your back with your hips and knees bent to 90 degrees and both feet planted firmly on the ground.  Slowly raise your buttocks off of the ground, trying to make a straight line from your knees to your shoulders.  Hold this position for 5-10 seconds, then slowly come back down to starting position.  Be sure that your knees, hips, and shoulders remain in a straight line. For added difficulty, perform this exercise with one leg straightened in front of your body.  You can also carry a weight at your hips.