A PROGRESSIVE APPROACH TO HEALTH
Information Pack ~ Trochanteric Bursitis
Progressive Chiropractic Information Packs are designed to help you better
understand your body
Trochanteric Bursitis
‘your chiropractor is
highly trained in
assessing your
biomechanics…’
What is it and how did I get it?
The causes of trochanteric bursitis vary
In the body there are areas where
from case to case, however most can
tensile forces are incredibly high and
be traced back to overuse, direct
there is very little space between
trauma and/or poor biomechanics. If
different structures such as bone,
you have not had direct trauma to
muscle, ligament and other
the area, chances are your hips are
connective tissue. To reduce friction in
not moving properly and you are
these places, the body has small fluid
placing undue stress on the bursa
filled sacs called bursa.
through poor biomechanics.
Sometimes a bursa can become
Your chiropractor is highly trained in
inflamed, and painful and sometimes
assessing your biomechanics and will
they can swell. When this happens on
be able to identify if there is a
the outside of the hip, it is known as
problem.
trochanteric bursitis.
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What are the symptoms?
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Insidious Onset
Pain on the outside of hip
Pain exacerbated by lying on
the affected side
Pain may extend down the
outside of your leg towards your
knee
Pain with running, walking (esp.
up hills) and/or sitting
Contributing and predisposing
factors.
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The primary goal is to correct
the underlying problem…
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Joint stiffness (hip)
Muscle tightness (esp. gluteals)
Poor muscle activation and coordination. (esp gluteals)
Poor pelvic/core stability
Poor biomechanics
Inappropriate or excessive
training
Inadequate warm up
Leg length discrepancy
What can be done?
Therapy for trochanteric bursitis initially
focuses on immediate management
of inflammation during the acute
phase. This will aid recovery and allow
progress to healing and rehabilitation
phases to proceed as soon as
possible. The primary goal being to
correct the underling problem and
allow return to pain free activity with
minimal risk of recurrence.
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The program may include the
following:
• GET ADJUSTED: Your
chiropractor will assess your
pelvis and spine to ensure
everything is moving properly
and your nervous system is
working optimally.
• REST: Avoid the positions or
activities that aggravate the
symptoms. Eg sleeping on that
side.
• ICE: Regular application of ice
for 20 minute intervals will
provide good pain relief and
reduce inflammation.
• MASSAGE: Helps restore normal
muscle length to tight and short
muscles while improving blood
flow and releasing adhesions
between the various layers of
connective tissue.
• STRETCHING: Plays an important
role in normalizing hip function
by improving flexibility.
• EXERCISES: Are the key to
ensuring a full and lasting
recovery. Read on…
Rehabilitation
exercises should
not cause pain.
If you
experience
pain during or
after exercises,
consult your
chiropractor.
Clams
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While lying on your side,
keep both knees bent and
flex the hips to 30 degrees.
Your ankles, hips and
shoulders should be
stacked and in a straight
line.
While keeping your heels
touching and pelvis still,
open your knees. This is a
very slow, small and
targeted movement.
Take care not to roll back
or open your pelvis out.
Keep your back
perpendicular to the floor.
REPS – 15 each side
SETS – 3
Twice a day
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Quadruped
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Start in a quadruped
position (on your hands and
knees).
Tighten your core and
contract your abs to
stabilize the spine.
Contract your gluts (“pinch
a coin”)
Slowly extend your right hip
by sliding your right foot out
along the ground using
your glutes. As you get
better, you can try
extending the hip so the
foot is off the ground inline
with the back.
Take care not to let your
pelvis twist or tilt, or your
lower back dip or arch.
REPS – 15 each side
SETS – 3
Twice a day
Dead Bug
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Begin lying on you back
with hands and bent legs
in the air.
Bring your right hand and
left knee together over
your abdomen.
Inhale, take your right arm
in a long arc up over your
head and straighten your
left leg out so it is laying on
the floor. Do not allow
your back to arch away
from the floor. Keep a
strong core brace
Exhale, bring the right
hand and left knee
together in the middle
again.
REPS – 15 each side
SETS – 3
Twice a day
Exercises are
the key to
making a full
and lasting
recovery.
Reverse Lunges
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Stand with your feet
together.
Take your left leg out
behind you asthough
you are going to kneel
down on your left knee.
Your right knee should
bend but it should not
move back or forward or
to the side.
Using your hips and legs,
squeeze through your
buttocks and stand back
up.
REPS – 15
SETS – 3
Twice a day
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Hamstring Stretches
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In order to stretch the whole
hamstring, it is vital to stretch
it both with a straight leg and
with a bent leg.
Hold each stretch for at least
15 seconds.
Sink deeper into the stretch
with each exhalation.
Be careful not to bend your
lower back. Hinge from the
hips.
Gluteal Stretches
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REPS – 3 each leg
SETS – 1
Twice a day
Laying on your back, fold your
left leg so your ankle is resting
on your right leg just above
the knee. Like the figure “4”.
Keeping your left ankle resting
on the right thigh, lift the right
leg with a bent knee.
Reach your left arm through
the hole in the “4” and the
right arm around the outside
of the right leg and take hold
of the right shin. Pull back
until you feel a good stretch in
the left buttock.
Hold the stretch for at least 15
seconds.
REPS – 3 each leg
SETS – 1
Twice a day
Progressive Chiropractic
346 Bourke St, SURRY HILLS
tel +61 2 8354 0353
web progressivechiro.com.au
A PROGRESSIVE APPROACH TO HEALTH