Everything You Need to Know About Trochanteric Bursitis
What is Trochanteric Bursitis?
Trochanteric bursitis is when the bursa on the outside of your hip, just over the greater trochanter (the bony point of your upper thigh bone), becomes inflamed or irritated. This leads to pain on the outside of the hip, especially when walking, climbing stairs, lying on that side, or doing repetitive leg movements.
An analogy…
Think of a bursa like a small fluid-filled cushion that helps muscles and tendons glide smoothly over bones. If that cushion gets overused or squashed repeatedly, it becomes inflamed, like sitting too long on a bruised area.
What causes trochanteric bursitis?
The greater trochanter is a prominent part of the thigh bone where several muscles and tendons attach. A bursa lies between these tendons and the bone to reduce friction. When there’s excessive pressure, repetitive movement, poor biomechanics, or trauma, this bursa can get inflamed, causing sharp or burning pain on the side of the hip.
What are the signs and symptoms of trochanteric bursitis?
- Pain on the outside of the hip, especially when lying on that side
- Pain that worsens with walking, climbing stairs, or standing for long periods
- Tenderness over the bony part of the hip
- Sharp or aching pain, sometimes radiating down the thigh
- Stiffness or tightness in the outer hip
- Pain when stretching or using the glute muscles
What tests are used to diagnose trochanteric bursitis?
Palpation: Tenderness directly over the greater trochanter.
Ober’s test: Checks tightness in the iliotibial band (which may compress the bursa).
Resisted abduction test: Reproduces pain when the patient lifts the leg sideways against resistance.
How long does trochanteric bursitis take to heal?
Mild cases can improve in 2 to 4 weeks with proper treatment. Moderate to chronic cases may take 6 to 12 weeks. In stubborn cases, full recovery may take 3 to 6 months, especially if glute weakness or poor movement habits are involved.
How does trochanteric bursitis happen?
- Repetitive friction or overuse, such as running or stair climbing
- Glute weakness, leading to poor hip control
- Tight iliotibial band rubbing over the bursa
- Prolonged side-lying on a hard surface
- Poor walking or running mechanics
- Trauma, such as falling onto the outer hip
- Leg length differences or hip alignment issues
What treatment can help trochanteric bursitis?
- Rest from aggravating activities, especially lying or standing on the sore side
- Ice therapy in early stages
- Manual therapy (massage, dry needling, or myofascial release of surrounding tight muscles)
- Glute and hip strengthening
- Stretching tight structures
- Postural and gait retraining
- Shockwave therapy
What exercises or stretches can I do for trochanteric bursitis?
- Glute bridges and clamshells to build hip strength
- Hip abduction and balance drills
- Foam rolling around the IT band
- IT band and TFL stretches
- Pelvic control and core exercises
What products can help with trochanteric bursitis?
Gluteal muscle stretch
Lie on your back in a comfortable position.
Now, bring one knee up towards your opposite shoulder.
You should feel a comfortable stretch, not pain, in your deep buttock muscles.
To increase the stretch push your flexed hip gently downwards.
Maintain this position for as long as prescribed.
Quadriceps stretch
Start in a standing position.
Use a desk for support, and raise one leg behind you grabbing hold of your ankle, or your lower leg.
Lift your leg as high as possible towards your buttocks and try to keep your knee pointing towards the floor.
Hold for a few seconds, and then repeat for the other leg.
Side Leg Lift
Lie on your side with your head resting on your bottom arm which should be stretched straight outwards.
Place your top arm on the mat with the elbow bent in front of you for balance.
Your pelvis should be perpendicular to the mat with your legs pressing together and slightly to the front.
EXHALE: lift both legs off the mat, keeping them locked.
INHALE: lower your legs back down but do not touch the mat
Keep your feet aligned and together and up off the mat throughout the exercise and use your abdominals to raise your legs upwards.
Clam shells
Lie on your side with your feet, ankles and knees together.
Bend the legs a little and tighten your core stability muscles.
Keeping the feet together, lift the top knee up.
Make sure you don’t roll your body back with the movement.
Control the movement as you bring the knee back down to the starting position.
