Trochanteric Bursitis Starter Exercise Guide

1. Isometric Hip Abduction

What it helps: Holding a steady contraction loads the side-hip tendons gently — it often eases pain while it begins rebuilding their strength. A calm, controlled first step before adding moving loads.

How often: 4–5 holds sets of Hold 30–45 seconds, daily.

1. Sit tall (or lie on your back) with a looped band around the outside of your knees — or simply use your hands on the outside of your knees for resistance.
2. Press your knees gently outward against the band or your hands.
3. Hold a firm but comfortable push — steady, no movement — then slowly relax.
4. Rest a moment and repeat.

Tip: You should feel the muscles on the side of the hip working — not your hip pain. Ease the effort if it provokes the sore spot.

2. Glute Squeezes

What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.

How often: 2-3 sets of 10, a few times a day.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. Hold a few seconds, then relax.

3. Bridges

What it helps: Builds the glutes and core together, giving your hips and low back a strong, stable base to move from — so the muscles do the work instead of the joints.

How often: 2 sets of 10–15, daily.

1. Lie on your back, knees bent, feet flat.
2. Brace your core and squeeze your glutes to lift your hips into a straight line.
3. Lower slowly with control.

Tip: Keep your stomach gently braced — do not arch your back.

4. Standing Hip Abduction

What it helps: Strengthens the outer-hip muscles that hold you steady whenever you're on one leg — which is every step you take. Stronger here, steadier hip.

How often: 2-3 sets of 10-15, 1-2x daily.

1. Stand holding a counter for support.
2. Lift your leg out to the side, keeping it straight.
3. Lower slowly.

Tip: Keep your toes pointing forward.

5. Pelvic Tilts

What it helps: Gently keeps the hips and low back moving and re-engages the core, so the whole midsection stays supple and supportive rather than stiff.

How often: 10–15 repetitions, 1–2 times a day.

1. Lie on your back, knees bent, feet flat.
2. Slowly flatten your low back into the floor by tilting your pelvis and tightening your stomach.
3. Hold briefly, then relax back to neutral.

Tip: Move slowly within a comfortable range.

6. Core Activation

What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.

How often: 2-3 sets of 10, daily.

1. Lie or sit comfortably.
2. Gently draw your belly button toward your spine.
3. Hold a few seconds while breathing normally, then relax.

Tip: Avoid holding your breath.

7. Stationary Bike

What it helps: Keeps the joints moving and nourished while you build endurance — all with no pounding. One of the gentlest ways to stay active when a joint is sore.

How often: directed.

1. Set the seat so pedaling is comfortable.
2. Pedal at an easy pace.
3. Increase your time gradually.

8. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

About Trochanteric Bursitis

What the condition is, how it's usually managed, and what to expect — read the Trochanteric Bursitis guide.

Recovery reading

• Hip Replacement Recovery Timeline: Week by Week
• Knee Replacement Recovery: Week by Week
• Recovery After Hip Replacement
• Recovery After Knee Replacement
• All Hip & Knee Replacement recovery guides