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.
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