Trochanteric bursitis, or greater trochanter pain syndrome (GTPS), is an inflammation of the bursa overlying the greater trochanter of femur (located on the outside part of the upper thigh). This condition is characterized by tenderness over the lateral hip, and pain that may be present both at rest and with movement. Trochanteric bursitis can be caused by irritation from a tight iliotibial band (IT-band) rubbing over the bursa, a direct blow to the area, or from biomechanical abnormalities causing repetitive microtrauma. Treatment for trochanteric bursitis typically focuses on controlling inflammation and alleviating causative factors. Inflammation is generally controlled through ice and anti-inflammatories. Stretches for the iliotibial band (IT-band) may be prescribed to reduce the friction over the outside part of the upper thigh. Strengthening, particularly of the muscles surrounding the hips, may also be encouraged. If you have trochanteric bursitis, you should perform a combination of flexibility and strengthening techniques to help your body heal and prevent further injury. Begin by foam rolling your adductors, hip flexors, and IT-band. Foam rolling is a form of self-massage that can help relax tight muscles before you stretch them. Hold the tender spots for 30 seconds to allow your muscle time to relax and release the knots that are causing tension in the muscle. After you have completed the foam rolling, statically stretch your adductors and hip flexor complex. Hold each stretch for 30 seconds to allow your muscles time to elongate. Next, perform strengthening exercises for the hips and core. This can be done by performing stability ball bridges and planks to help strengthen the muscles that stabilize the core and hips. Lastly, perform a single-leg balance exercise to strengthen the muscles of the entire leg. When performing any single-leg exercise, ensure that you keep the arch of your foot lifted while performing the exercise. Perform 1-3 sets of 10-15 repetitions of each of these exercises.
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