What is trochanteric bursitis?
Trochanteric bursa anatomy
The trochanteric bursa is a small fluid-filled sac, located between the greater trochanter (the bony prominence on the side of the hip) and the tendons that pass over it, particularly the gluteus medius tendon. Its role is to limit friction between these structures. Bursitis is an inflammation of this bursa, most often associated with gluteus medius tendinopathy.
Why does this bursa become inflamed?
Trochanteric bursitis most often appears in association with overload of the hip’s rotator cuff tendons, particularly the gluteus medius. A too-rapid increase in running volume, prolonged weight-bearing on one hip, or a pelvic imbalance are common contributing factors.
Which sports contribute to trochanteric bursitis?
All sports with repeated single-leg weight-bearing carry a risk for this bursitis:
- Running, especially long distance
- Hiking
- Football and team sports
- Cycling with poorly adjusted saddle height
- Dance
- Sports with repeated lateral weight-bearing
Treating trochanteric bursitis in rehab with a sports physio
The goal of treatment is to reduce local inflammation and, above all, strengthen the hip rotator cuff tendons to remove the cause of friction on the bursa.
- 1Reducing pain and managing load
- 2Hip mobility
- 3Isometric strengthening
- 4Progressive concentric strengthening
- 5Eccentric strengthening
- 6Working on the pelvic chain
- 7Correcting sporting technique
- 8Strengthening under sport-specific load
- 9Progressive return to your sport
- 10Return to competition
Why the physio’s initial assessment matters
During the initial assessment, the physiotherapist aims to identify the movements and positions that reproduce the pain, the context of onset, and any signs associated with gluteus medius tendinopathy.
“Treating the bursitis without treating its cause means treating the symptom and letting the problem come back.”
Strengthening, the cornerstone of treatment
Strengthening the gluteus medius and the hip’s other stabilising muscles durably reduces friction on the trochanteric bursa. Avoiding positions that directly compress the area (lying on the painful side) also helps with everyday comfort.
In brief
- Strengthening the gluteus medius
- Strengthening the hip stabilisers
- Adapting sleeping and weight-bearing positions
- Gradual return: mobility, then load, then sport
Ready to take your trochanteric bursitis seriously?
Start the HOPP programme designed by sports physios.
Should you rest or keep playing sport?
Total rest is generally not necessary. It’s better to temporarily adapt your running volume and the positions that clearly reproduce the pain, while starting to strengthen the hip rotator cuff as soon as possible.
Think you might have a different hip injury?
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When should you see a specialist for trochanteric bursitis?
If pain persists for more than four weeks despite adapting your activities, or if the area becomes red, warm and significantly swollen (suggestive of infectious bursitis, which is rarer), a medical consultation is recommended.
The HOPP care programmes to treat your trochanteric bursitis and get back to sport
This bursitis requires working on its underlying cause to prevent it from recurring. HOPP offers you a precise exercise programme, allowing you to get back to your activities as quickly as possible.
The programme runs from 3 to 9 weeks depending on the injury and ends with a reconditioning phase allowing a return to competition in the best possible conditions. Each programme is designed by the HOPP team, made up of two sports physiotherapists who are experts in assessing and treating athletes. You’ll also find theoretical content throughout your progression, so you master every aspect of your recovery and can adjust your treatment independently. If needed, our team of physiotherapists is on hand to support you.
Essential
FROM INJURY TO
BACK TO YOUR ACTIVITIES
59€
One-time payment
“AT YOUR OWN PACE WITH
DAILY ADAPTATION”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
Performance
TO GET BACK TO SPORT
IN THE BEST CONDITIONS
79€
One-time payment
“GET BACK TO YOUR LEVEL
WITHOUT RISK OF RELAPSE”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
Expert
PERSONALISED VIDEO-CALL
SUPPORT, ANY TIME
149€
One-time payment
“A PHYSIO
WHENEVER YOU NEED”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility, Strengthening, Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
- + 2 video calls with an expert sports physio / return check-up
A programme that adapts to you every day
Every day, how you feel (RPE) is factored in to automatically adjust the rest of your programme: more load if all is well, a bit less if your hip is complaining. This daily personalisation is what makes the difference compared to a fixed, paper-based programme.
Ready to start your programme?
Join the HOPP support programme designed by sports physios.
F.A.Q
Does the HOPP programme replace a medical consultation?
No. HOPP is a support and rehab tool designed by sports physiotherapists, but it doesn’t replace a doctor’s opinion. If in doubt, or if the pain persists, see a health professional.
Is the programme suited to all sporting levels?
Yes. Every programme is personalised to your sport, your level and how you feel each day, whether you’re a recreational athlete or preparing for competition.
Can I keep playing sport with bursitis?
In most cases, yes, by temporarily adapting your volume, while starting to strengthen the hip rotator cuff in parallel.
How long does it take to recover from bursitis?
A structured programme generally gives a clear improvement within a few weeks, with a full return to sport after several weeks of progressive strengthening.
Should I change my sleeping position?
Avoiding sleeping on the painful side, or placing a pillow between your knees when lying on your side, can reduce compression on the bursa and improve comfort at night.
