LEAP into life, the best exercises for hip pain.

Updated: Feb 14

Diagnosis of trochnteric bursitis, Hip tendonitis or just plain sore down the side of your hip ? This is for you.

In 2018 there was a study released called the LEAP trial that looked at the best methods to treat lateral hip pain. Pain on the outside of the hip affects women more than men by about 4-5 times. It is due to a multitude of factors but can often be seperated in to two majors areas that we can address;

  1. Hip posture

  2. Strength of the deep muscles in the hip. check out the videos below:

Glute Medius

Glute Minimus

You can read more about this here:

Whats the best treatment for this condition ?

The LEAP trial compared the following treatments and found the following results:

Exercise and education: 77% better after 8 weeks 78% better after 1 year

Corticosteroid injection: 56% better after 8 weeks 57% better after 1 year

Wait and see: 29% better after 8 weeks 52% better after a year

What do i need to do to get results like that ?

The exercise group had a home exercise plan and 2x 30 minute physio supervised sessions a week for 8 weeks.

Week 1-2

  • Abduction in lying.

  • Hip bridges

  • Squat

  • Side step

Week 3-5

  • Bridge offset

  • Squat

  • Side step with band

Week 6-8

  • Single leg bridge

  • Single leg bridge

  • Side step with band

Additional pilates reformer exercises week 3-8

  • Bilateral Abduction

  • Abduction plus squat

  • Scooter

What are you waiting for, LEAP to it ?

The results from this trial speak for themselves, it is by far the best results for both short and long term for those with a diagnosis of hip bursitis or tendinopathy.

If you have any questions please get in touch, or if you are struggling with a sore hip book in and we can get you on the right path.




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