Video 550 | Lateral Hip Bursitis Rx (60 minutes) with Lauren Eirk
Living Better • 23-Apr-2024
This strengthening routine is designed to combat outer hip pain using isometric and concentric resistance training with dumbbells, a thigh band, and a support.
Lateral hip pain is commonly referred to as "Trochanteric Bursitis". This is a condition where the large bony prominence on the outside of the upper thigh becomes sore due to muscle imbalances and repetitive stress, causing the bursa (fluid-filled sac near a joint) to become inflamed. It is especially common in runners because the repeated impact can irritate the bursae.
Imbalances or weakness in the muscles around the hip, particularly the gluteal muscles, can alter the biomechanics of the hip joint, leading to increased stress on the bursa and potential inflammation. In this routine, we will focus on the hip and surrounding musculature to reduce pain and stiffness.
This routine begins in standing with some single leg balance exercises using a thigh band as well as seated hip isometric positions. Using the chair, practice some hip mobility exercises and body weight calisthenics. Finish with several weight-bearing compound lower body exercises using dumbbells to improve muscle hypertrophy and strength.
Purchase Products used on this video from Amazon:
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Mat: https://amzn.to/2ZDSMrH
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