Hip Bursitis

Hip bursitis is inflammation of the trochanteric bursa, common in runners, older adults. Symptoms: outer hip pain, worse with walking, lying on side. Caused by overuse, tight muscles. Untreated, risks chronic pain.

Home Exercise Protocol

Week 1-2:
Hip Roll (2 sets, 30 sec): Roll outer hip on foam roller.
Figure-Four Stretch (2 sets, 15 sec): Cross ankle over knee, pull thigh in.
NovaWell Hack: “Relief Glide” (2 sets, 10 reps): Lie on side, lift leg 5° slowly.
Week 3-4:
Band Side Step (2 sets, 12 reps): Step sideways with band.
Hip Bridge (2 sets, 12 reps): Lift hips, squeeze glutes.
NovaWell Hack: “Bursa Pulse” (2 sets, 10 reps): Pulse leg 2 inches up with band.

Objective: Reduce inflammation, improve hip mobility

Equipment: Foam roller, resistance band