GREATER TROCHANTER PAIN SYNDROME – EXERCISES
VIDEOS
- Lateral Hip Pain Explained plus Exercises – Link to Article – E3Rehab Physios
PROTECTION – 5:00 mark
(1) Sleeping – no sleeping on injured side; keep pillow between legs
(2) Sitting – no crossing your legs
(3) Avoid Piriformis & ITB Stretches
(4) Standing – no hip hang
(5) Walking
(6) Stairs – use handrail on opposite side of injured hip
(7) Running – shorten stride
EXERCISES – 6:20 mark
– Hip Ab-duction exercises before progressing to 1-leg exercises
(1) Hip Ab-duction – Isometrics – 3-5 sets x 10-60 seconds
– Easy: standing hip ab-duction & lying on your back clamshells
– Medium: short side plank & side lying leg lifts
– Hard: side plank & band above knee side lying leg lifts
(2) One leg stance
– band side steps
– 1-leg glute bridge
– skater → step-up → split squat → lunge - Glute Strengthening Rehab Exercises – Physiotutors
(1) Supine Isometrics with Band
(2) Standing Isometrics with Band
(3) Glute Bridge variations
(4) 2 Leg Squat
(5) 1 Leg Squat
(6) Short Stance Split Squat
(7) Balance on 1 Leg
(8) Step-up
(9) Slider Abductions with Band: one foot on solid surface; one foot on slide surface
(10) Slider Hip Extensions with Band - Lateral Hip Pain Help – Lawrence Physio
(1) Stand evenly on both legs
(2) Don’t sit on low chair
(3) Don’t cross legs
(4) Pillow b/n legs
(5) Supine Isometrics with Band
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