How to self-treat pain on the side of your hip (trochanteric bursitis, gluteal tendinopathy, etc.)

Treatment Suggestions:

• Avoid repetitive activities that put stress on hips.

• Correct leg length discrepancies. Especially if the discrepancy is ½ inch or more. Measure by standing with knees straight and comparing the top of the pelvis on both sides of the body.

• Standing correctly: Avoid leaning excessively on one side. Place a strip of tape behind the knee of the leg on which you tend to lean (with the knee slightly flexed). Whenever you attempt to straighten the knee when leaning on it- the tape will pull and remind you to even out your weight.

• Sitting correctly: Avoid leaning on one side. Avoid crossing your legs. Avoid sitting unevenly.

• Sleeping correctly: Avoid sleeping on the painful side. If you sleep on a nonpainful side place a pillow between knees for support.

• Use of Cane. Use a cane in the opposite hand from a painful hip.

Treatment Exercises:

• Isometric abduction (supine on the pillow) Use a belt for isometric exercise.

• Standing isometric: Use a belt for isometric exercise.

• Reverse clamshell

• Reverse Clamshell with hip abduction

• Revere Clamshell with hip extension

• Pelvic drop: off step

• Side lying plank with hip abduction.

Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program