Foundational Rehab
← Back to Blog
Rehabilitation2026-03-09•6 min read

Hip Bursitis Exercises: Greater Trochanteric Pain Syndrome

What Is Hip Bursitis?

Hip bursitis (greater trochanteric pain syndrome/GTPS) is pain on the outside of your hip.

Old understanding: Inflammation of the bursa (fluid-filled sac)

Current understanding: Usually tendinopathy of the gluteus medius/minimus + possible bursitis

Symptoms:

  • Pain on outside of hip
  • Worse lying on that side
  • Pain walking, stairs, standing on one leg
  • May radiate down outer thigh
  • Tender to touch at hip bone

    • Who Gets It?

    Risk factors:

  • Women > men (3:1)
  • Age 40-60
  • Runners
  • Sedentary individuals
  • After hip surgery
  • Leg length difference

    • Why It Happens

    The Compression Problem

    Lateral hip pain often comes from compression of tendons against the bone. This happens with:

  • Lying on the hip
  • Crossing legs
  • Standing with hip dropped
  • IT band tightness

    • Contributing Factors

  • Weak hip abductors (glutes)
  • Poor pelvic control
  • Overuse
  • Direct trauma

    • Treatment Approach

    Phase 1: Load Management (Week 1-2)

    Reduce Compression:

  • Don't lie on painful side
  • Pillow between knees at night
  • Don't cross legs
  • Don't stand with hip dropped

    • Avoid Stretching:

  • Traditional IT band stretches compress the bursa
  • Skip the figure-4 and cross-body stretches initially

    • Ice:

  • 15-20 minutes for pain relief
  • Not essential for healing

    • Phase 2: Isometric Loading (Week 2-4)

    Isometric Hip Abduction (Wall)

  • Stand sideways to wall
  • Push outer leg into wall
  • Hold 30-45 seconds
  • 5 sets, 2-3x daily

    • Isometric Clam

  • Side-lying, knees bent
  • Band around knees
  • Push into band without moving
  • Hold 30-45 seconds
  • 5 sets

    • Standing Isometric Abduction (Band)

  • Band around ankles
  • Press out without moving
  • Hold 30-45 seconds
  • 5 sets

    • Phase 3: Strengthening (Week 4-8)

    Side-Lying Hip Abduction

  • Lie on non-painful side
  • Lift top leg
  • Don't let hip roll back
  • 3 x 15

    • Clamshells

  • Side-lying, painful side up
  • Open knee against band
  • 3 x 15

    • Standing Hip Abduction

  • Band around ankles
  • Lift leg out to side
  • 3 x 15 each

    • Single Leg Bridge

  • Lie on back
  • Bridge on one leg
  • 3 x 10 each

    • Step-Ups

  • Step up, control descent
  • 3 x 10 each

    • Phase 4: Functional Strengthening (Week 8+)

    Single Leg Squat

  • Control knee and hip position
  • 3 x 8 each

    • Lateral Band Walks

  • Band around ankles or knees
  • Side-step with control
  • 2 x 15 each direction

    • Single Leg Deadlift

  • Balance and hip strength
  • 3 x 8 each

    • Sample Program

    Week 1-2

    Daily:

    1. Position modifications (no lying on hip, no crossing legs)

    2. Isometric wall push: 5 x 30-45 sec

    3. Ice if needed

    Week 3-4

    Daily:

    1. Continue position modifications

    2. Isometric clam: 5 x 30-45 sec

    3. Standing isometric abduction: 5 x 30-45 sec

    Week 5-8

    3x Weekly:

    1. Side-lying abduction: 3 x 15

    2. Clamshells: 3 x 15

    3. Standing abduction: 3 x 15

    4. Single leg bridge: 3 x 10 each

    5. Step-ups: 3 x 10 each

    Week 8+

    2-3x Weekly:

    1. Lateral band walks: 2 x 15

    2. Single leg squat: 3 x 8 each

    3. Single leg deadlift: 3 x 8 each

    4. Continue abduction work

    What NOT to Do

    Don't Stretch IT Band

    Traditional IT band stretches (cross-body, figure-4) compress the lateral hip. Avoid initially.

    Don't Foam Roll Directly on Hip

    Compresses the painful area. Roll above and below, not on.

    Don't Lie on That Side

    Major compression. Use pillow between knees.

    Don't Stand with Hip Dropped

    Loads the hip in a compressed position. Stand evenly.

    Posture and Positioning

    Standing

  • Weight even on both legs
  • Don't drop hip to one side
  • Don't lock knees

    • Sitting

  • Don't cross legs
  • Knees at or below hip level
  • Feet flat on floor

    • Sleeping

  • Don't sleep on painful side
  • Pillow between knees (side sleeping)
  • Pillow under knees (back sleeping)

    • Walking Modifications

    If walking is painful:

  • Shorten stride
  • Slow down
  • Avoid hills initially
  • Consider walking poles

    • Common Mistakes

    1. Stretching the IT Band

    Problem: Compresses the painful area

    Fix: Avoid until pain-free

    2. Only Resting

    Problem: Glutes stay weak

    Fix: Isometrics are safe and helpful

    3. Ignoring Positions

    Problem: Constant compression

    Fix: Modify sleeping, sitting, standing

    4. Too Much Too Soon

    Problem: Flares up

    Fix: Gradual progression

    Recovery Timeline

  • **Mild:** 4-6 weeks
  • **Moderate:** 8-12 weeks
  • **Severe/Chronic:** 3-6+ months

    • When to See a Doctor

  • No improvement after 6-8 weeks
  • Severe pain affecting daily life
  • Night pain that doesn't improve
  • Signs of other hip pathology

    • The Bottom Line

    Hip bursitis (GTPS) requires:

    1. Reduce compression — Positioning is key

    2. Don't stretch — It makes it worse

    3. Strengthen glutes — Core of treatment

    4. Progress gradually — Isometrics first

    5. Be patient — Can take months

    Strong glutes and avoiding compression positions are the path to recovery.

    Foundational Rehab provides hip bursitis rehabilitation programs.

    Ready to Start Your Recovery?

    Get personalized rehab programs powered by AI guidance and evidence-based protocols.

    Try the App Free