Gluteal tendinopathy and femoral acetabular impingement - hip exercises for pain relief
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- เผยแพร่เมื่อ 15 ธ.ค. 2020
- If you've been told you have gluteal tendinopathy and femoral acetabular impingement, you may be scared. Well-intentioned doctors may be telling you to to exercise less to avoid hip pain. In this video you'll learn a simple hip exercise that will help you build hip strength and get rid of hip pain in the long run - even if you have gluteal tendinopathy and the FAI diagnosis.
The key thing to remember with orthopedic hip pain diagnoses is that they blame pain on structural issues. The conventional prescription for hip pain is then rest to avoid pain. However, over time, research has shown that movement and exercise are the keys to curing chronic joint pain. Medical approaches to back pain and hip pain are gradually shifting toward exercise instead of immobility.
Even some more progressive physical therapy sites are suggesting exercise for gluteal tendinopathy: www.ajphysio.com.au/gluteal-t...
The key to beating hip pain is ALWAYS THINK MUSCLES. FAI bone shapes (cam/pincer) are not related to hip range of motion problems. bit.ly/thefaifix/bones-dont-c...
By restoring muscle strength, flexibility, and balance, you can eliminate hip pain and improve hip mobility / hip range of motion.
FREE YT VIDS
Stiff hips exercise follow along 1: • Stiff hip stretches - ...
Stiff hips exercise follow along 2: • Stiff Hip Stretching F...
PAID PROGRAMS
Nonsurgical DIY program for FAI/hip impingement: bit.ly/thefaifix
Healthy Hips 1: bit.ly/UHhips1
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DIY Programs: uprighthealth.com/diy
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CREDITS
Music: David Cutter Music - www.davidcuttermusic.com
I am pain free due to advice from this channel. I never realized how much I bought into the idea that my doctors were going to fix me until I started trying to ‘fix’ myself. I needed glute and ab muscles that could actually fire...imagine that!
Congratulations, glad to hear that you are pain free. What exercises did you do to strengthen your abs and glutes?
how long has your recovery taken? signs of improvement?
Same here. 👍
So I Googled "Hip Pain on the side of the hip" and came up with "Gluteal tendinopathy". Which fit my symptoms as it didn't feel the same as sciatica pain. A lot of the recommendations were "stay off it", "stop walking or running", etc. I'm just about 50, so I don't like to take too much time off to rest as I don't want my muscle to atrophy to quickly. While these videos teach "Always Think Muscles", I've gone to just "Always Think Upright Health". So Googled "Gluteal tendinopathy Upright Health" and found this.
I almost immediately noticed relief with just a set or two of this exercise. Even better the next day when I added into my morning routine. Thank you so much for these videos.
You are speaking to me! I have never heard of gluteal tendinopathy probably because I have stopped going to doctors for my FAI when they told me to come back for hip replacement when I "can't take the pain anymore". Thank you! -now I know I can stop worrying, and keep on pluggin' away to get myself back.
Yep, got the diagnosis. Screw that, I’m getting better with strengthening and flexibility. Thanks for all the great exercises. I’m all in.
I’ve been waiting a long time to leave a comment like this: This video worked! My hip pain is under control in ONE day from doing this!
I’ve had debilitating hip pain for a year and a half with episodes of it leaving me missing days of work, crawling to the bathroom and back, crazy muscle spasms. Just miserable.
I had arthroscopic hip surgery to remove a bone spur on my femur and reattach my hip labrum. I thought the problem was solve , but as soon as I started walking unassisted again a huge component of it came back, leaving me immobile and crawling back and forth from the bathroom.
I found this video and started working through the exercises (along with resistance band shuffling back and forth).
In one day I’m up and walking around and took my family to the zoo.
Thank you so much! So so much! It’s been hell for so long.
There’s a lot of work to do but this video is the catalyst for getting a strong foundation back.
FAI fix gave my life back. I workout everyday with minimal to no pinching or pain. This exercise you showed was one that I almost did daily.
I am more also now a shoulder fix client and is alleviating my neck, shoulder and arm pain.
I too, was told to stop all sports, running, exercise and be ready for surgery to fix FAI in my 40's. Well, they were completely wrong.
Thank you for everything that you and your team do.
I’m an avid hiker, cardio junkie, runner, and I lift about 2x a week. I’ve been dealing with gluteal tendon paths for years and had basically come to accept that I just can’t do long distances anymore. This is the first exercise I’ve tried where after a few weeks I actually feel relief! Thank you!!!
You hit the target.. This video will surely help MANY people. This is very accurate. I had a bad fall on my motorcycle and it dragged me on one side, leg was stuck underneath it for about 100 ft. I didn't feel the injury until months later, and today, this very exercise is helping me recover what Doctors said would get progressively worst. It is getting better!!! A week before i ran into your video I began these very exercises and felt almost immediate strength and mobility coming back to life in my leg. SO i make this comment to CONFIRM that you are RIGHT ON TARGET!
Good for you for finding the right path for yourself!
Those doctors are just spreading more of the physically feeble fallacy! www.uprighthealth.com/blog/physically-feeble-fallacy
I'm binge-watching your videos. I'm 37, 8 months post-hip replacement surgery. I've had countless physio sessions and have struggled with these muscles. Fingers crossed this helps!
So this works on strengthening the hip abductors. The hip is flexed for one set; and then the hip is extended for the following set. Then rest and repeat. Thank you for all your help 🙏
I haven't been diagnosed or anything, but it seems what I have is this the beginning stages of this pain. I just went through one set of the exercises and ALREADY I can feel some minor improvement! I'm super motivated to do this daily and stop the pain!! Thank you for your amazing videos.
These are hard to do my leg wont go that high. But will keep working on it. Thank you💯👏🏾🙏🏾💖💙💜✨
Clear, informative, calming and useful advice. Thank you for what you do.
You are a gem thanks for all your great information.
Thank you! So glad I found you
Love your approach. Great help for me.
Thank you so much . Great video.
I have sacroilic joint fat deposit and Gluteal tendonitis... glad to find you. Will start today your tips
Thanks again, Matt.
Love these videos, thanks!
One of the best videos for hip and glute pain I’ve seen so far
Thank You for that exercise 🙏
Fantastic, thanks!
Liked this video as your outlook is attainable when you put in time. Thanks
I ll try these exercises. I have bursitis on my left side. I’m hoping that these will help me. Thank you!!
Fantastic brother I had tears from sharp pain for the first week 2nd week with a little weight I have no tears but now a little smile Thankyou Thankyou 👏😆
Thank you for the shout out. Truly grateful to have every shared info as to help relief most of us.
This is great thank you so much for yet another fantastic video and insightful content
Keep up the great work Matt you're an absolute champion :) I appreciate all of the hard work you put into helping people and all of the knowledge you have given me, which has helped with my hip pain
Will try this thanks
Excellent!
Thanks so much, this is great,best wishes to you 🙏 😊
We need this approach for all aspects of physical health!
Never knew! Gotta love your channel, because I can now understand. Thank you 💗old injury from falling off my bike.
How did you know I needed this exact exercise?!? Thank you, thank you, thank you, 🙏🙏🙏
I have FAI and 2 tears to the labrum, but my doctor does not favor surgery, fortunately. Both he and my PT say surgery recovery is long and awful and half the time the surgery doesn't even really help. They both feel that strengthening the surrounding muscles is the answer to FAI. My PT saved me! It took a year before I could run again, and I definitely still can't run as much as I used to (yet?), but I'm happy to be able to run a few miles a couple of times per week, especially when I couldn't even walk without pain before! I do a lot of similar exercises to the ones in your videos, plus a lot of single leg strength, balance work, and core work, plus flexibility. I highly recommend the types of exercises you guys promote! I agree -- don't rush to surgery! It takes some dedication to fix FAI, but it's so worth it!
Same here (meaning, I have 2 tears in my labrum. Unlike you though, I fell for the surgery after 3 years of PT not helping. Were there any exercises or techniques in particular that you feel aided you in your recovery? Specifically, how did you get the glutes and Deep 6 hip rotators to become stronger and get your hip flexor to become less dominant? (Assuming you had those muscle imbalances, as I do.)
Merci beaucoup
Love how you focus people on trusting the decision making process from within versus external “treatment protocol” oriented voices. Rarely medical doctors access live streaming research database called the internet and people sharing their own healing journeys so they rely on past research versus being fully present and anchored in the now
Hi, I have seen a UK very good FAI surgeon and he said that the success rate was only 70%. Also, whether one opts for surgery or not, bespoke FAI Physio is necessary before and after . I have decided to take the Physio route . Thanks for your videos, I like your reassuring and sensitive style.
Thank you Matt. I have started to put this into practice. I look forward to less pain and recovery.
With sincere best wishes to all at Upright Health 🙂🌟
You are the truth. This exercise is very hard for me but I can tell it is just what my hip needs. Thank you!
Thank you. Your exercises are very good for an older sedentary, yet active male.
im a member of the faifix and that already make me so much stronger
Update... just tried these exercises and its pretty obvious that's my issue! I'm almost paralyzed in that range of motion. I ca barely move my leg up and down at all. I've got a lot of work to do. Thanks for pointing that out!
Never diagnosed but I have what feels to be impingement on my left side. This seems to help. Thank you for the video. Shared!
This guy needs way more subs wow he is soooo good !!! So glad I found his channel………
Followed 2 hip videos of yours. Like the theme and information provided. Glad you make these videos. I will let you know how they work for me.
I have tendinopathy tendencies. (just trying to make a play on words)
Thanks for these good exercises. I'll do them now and see how it goes.
Thank you, I have to do a lay down style so this is helpful when I cannot do the others.
This help me tremendously. Had a pain that was excruciating and this video has help 90% of relief. Thank you. 🙏
I had the case of having FAI and hip impingement symptoms. The MRI came out clear! I've been to so many physios, osteopaths, doctors. At the end, your videos provided me with relief. This exercise specially fires my gluts where you mentioned (after few reps). I love how controled this is and how there is no compensations. My back tries to tilt or foot tries to go up (which probably caused me tension on my tfl)
Good suggestion exercise for my hip
I am hopeful with your ATM confidence
Great!!!
Thanks a great video, do you have advice or a video for sacroiliac joint issues? Thanks
Greetings from india awesome videos
Thanks
Thanks so much! Really appreciate your support!
Very helpful video. Do you have a similar video for hip issues due to tight ilio-psoas?
Wow, what an excellent video. I began doing the 90 degree left leg bent and the right doing the up and down (first exercise) and I could hear cartilage or bone grinding and it was hurting.
Next, I began again, this time, my right leg was at 0 degrees and continued rotating the exercise till I got to go original (first position). This time, it was much better. Super good!
I’m glad you said that.... I needed to hear this.
That poor guy... I can’t even put into words how awful that would feel for him... one said to me .. well, that’s what happens when you get old. Wha??? Just awful bedside manner
Thanks Matt, for this video and a lot others. Still recovering but I feel the improvement.
Keep it up and thanks for supporting my channel!
This video is amazing, THANK YOU! I've had the gluteal tendinitis (inflammation of glute med and glute min). Sadly, I was first given to do the pidgeon stretches which worsened the condition. I will now try your exercises! I would like to ask if the clam exercise some people use to strengthen their glutes is also good for such a conditition? Thanks again for your whole-hearted support!
Smart teaching style and cool video cuts - + truly useful techniques. Have to laugh at the 'Garage Therapy' setting. Down home. Thanks!
My PT doc gave me a green band to resist my leg. After several weeks my right leg is stronger, but I think working off a mat is just as easy, maybe better. Thanks. I hope I can recover from this gluteal tendinopathy this summer. The pain is horrible.
Thank you for this. Very clear instructions. Question: why rotate inwards? My physio has told me to rotate outwards. Thanks
Totally agree - I had fai op and it made no difference - pointless - they never looked at my gate before doing my Op - I had an anterior pelvic tilt, feet issues, totally tight calfs that were impeding my ankle movement - if I knew then what I know now I would never have even contemplated and operation - I’ve now cured my flat feet have completely changed my walk and I’m doing strengthening exercises - everything you say is true!
hi Victoria. How bad was your groin pain that led to Op. Also, what specific exercises did you use to fix your flat feet? I know of some but jw what you did :] thanks
Been dealing with these symptoms since I was 10 yrs old...had cortisone shots in my low back with lower back PT, had ankle instability with a full reconstruction, had FAI surgery 6 years ago, had hip PT... had my SI joints injected with prolotherapy, still have that nagging hip/low back pain every single day. Sitting, using the sink, and toilet are the worst. It's been a pain rollercoaster for over 25 years now. Recently he an MRI showing gluteus medius tearing, bulging l3-l4, torn l4-l5, 2 torn SI joints. It's really evident I have an issue when you watch me try to squat down. I just cant do it.
I’d like to connect with you for various reasons. Yes, I have issues in: QL, intercostals, erector spine, hamstring tendinopathy, and psoas / right hip area (pops too). Been doing my own therapy via tons of videos etc but still having issues. Message me up if you can… thanks for all you do and great therapy videos!!! ✨
Thx.👍👍👍🤗🤗🤗🤗
Hi Mat! Can u please tell me more about tendinosis (yes the chronich form). Im sure i have this in my semimembranous/tendinousis muscles.
Greatings from sweden
It’s more groin and back area, watching you..saved my life style 🥰
Same. How is it feeling?
I love how you are incorporating the fact that our for-profit health care system is a scam. Keeping us sick and in pain is the goal.
Hi Matt - you read my mind! Been watching your vids for a long time and was looking for one for my tendinopathy. The only thing I would say is that too much lateral stretching made my pain worse, in case other people have done the same.
Yep same for me. Stretching made it worse. I find if that area gets too tight, then I need to rest and let it relax before continuing the exercise.
I attended one of your healthy hips workshops back in 2019. I am doing SO much better - no pain and a much greater range of movement than a few years ago. I am still having lots of instability and loud crunching in one hip, however, and on top of that I am now pregnant and am worried about what is going to happen when all my joints turn to jelly. I would LOVE if you could do a video on hip exercises to prepare for and recover from birth! It is so hard to find a reliable program that goes beyond basic glute bridges. Thank you for this video- it already seems to be helping!
It’s true that there seems to be less help specifically for pregnancy! I hope you can find some answers.
Congrats, jacquelyn and make sure you do keep increasing the resistance in exercises to build more strength in the muscles!
You are the best. All my doctor wants is to give me shots. Not good. ATM is for me. I’m 68 and still moving.
Exact exercise i needed! It was super difficult without ankle weights. The muscle that's activating is exactly where the pain is. Only on my right hip. I havent been diagnosed (pt appt is tomorrow), but im afraid to stretch in case the pain is caused by some joint abnormality and im just stretching the tendon or the joint. The pain feels like a warning sign. Like im in an unsafe range of motion, and the force is going somrwhere it shouldn't. Like a pinching pain, but not quite to that extreme. Doesnt hurt unless i extend into that range of motion. Didnt even realize i had a problem because my right hip lacked the flexibility to go into that range of motion for years.
You can convince me to do this.and I have bad injuries.
How about a video that helps us figure out what is tight and what is weak with treatment suggestions?
I had some good improvement with an SI injection for chronic R low back and hip/thigh pain. Now it's back. Been doing PT stuff but seems to be more back focused and my right hip feels very tight and aches. I'm wondering if this isn't causing my SI problem if my pelvic and hip muscles are imbanced and weak. If I do some hip work it really flares my SI symptoms. Super frustrated. Had a hip injection...helped a little with groin pain but didn't improve rest of pain. Facet injection did nothing.
MRI of spine and pelvis showed mild arthritis but nothing significant. They did not MRI my hips.
I'm willing to do the work but can't get anyone to take the time to do a good evaluation to see what's weak or tight. Do you do virtual PT visits?..
These seem to be giving em instant glute tendon pain relief 🤞
Thank you again for great information. I am still trying to figure out why I feel such a painful pull down outer thigh and into knee when doing this. Love, love your videos and your attitude.
That’s the location of the IT band. A large bit of connective tissue that can be tight and may appreciate some gentle massage.
@@helenjohnson7583 thank you!
What's your take on side bridged with abduction as an exercise?
Your videos are fantastic. I suffer from terrible hip stiffness. probably osteo-Arthritis. Do I really need surgery? I value your opinion a lot. please recommend me some exercises .thanks.
Just about everything can be solved my movement. It takes time and dedication but it works! Surgeries tend to lead to more surgeries.
I have it too and the doctor said surgery would create too much scar tissue. So strength, which is harder to do when a person has osteoarthritis, is a must.
ice bath + sauna + anti inflammatory diet + supplements + strengthening exercises. Commit to this and you should get much better.
Hello Matt,
What is the effect on Q/L when this exercise is done regularly?
I have a hyper activated left Q/L, it is very tight. I have discomfort all along left leg, from foot to where Femur inserts into left Hip.
Will this exercise help to release
Q/L?
I need help. I have a calcification of my right glute max tendon. Will these exercises work for what I have. As i've tried everything, from weight training, shock wave treatment, dry needling, osteos, physio's, you name it. But I still have the same issue for the last 5 years. it effects my daily life as i can't sit on normal chairs....
What if there are spurs on the acetabulum causing the impingement, should you do the exercises?
How about some vids on SI pain???
Have injured ankle which is affecting hip- any advice 😀
What part of the glute does this work ?
Where are you located for in-person consult?
Quick question. I’ve been diagnosed with gluteal tendinopathy. I am scheduled for PRP injections in both hips to be followed by PT. What’s your position on PRP injections?
Why do we have to keep the hip/knee in internal rotation in this exercise?
What does an 'impingement' mean - what would that feel like? How do I know if I have an impingement?
I am a new bike rider with that i find my hip joint blocking me from splitting my legs more than certain length . And the 2 exercise of yours made me find that it gets blocked at the joint as if it's beneath one bone. What to do and at times i feel cramps like dis l stuffs at joint while touching and lifting the leg of the ground . Kindly suggest
what if you already have an internal rotation?
I am unable to do these exercises due to strong pain in the IT band from the act of side leg lifts. How can I work on strengthening this area without causing this irritation? Thank you!
I do not have fAI but I do have greater trochanteric syndrome,and gluteal tendinopathy..do these apply for me too?
Is it okay to do mountainbiking if i have this condition?
I have glute med and min tendinopathy. Been in PT for a year, feeling better but long recovery! Two questions: i am gathering from your videos that abs and quad strengthening is critical for full recovery, is that true? And also i get pain in the upper TFL. Is that part of the strengthening process or am i likely doing something wrong or is it trying to compensate? Thabks for any insight!
If you guys have tendonitis there near the greater trochanter, I found that using a massage gun works brilliantly. You really have to get in there though. This is an excellent exercise that I will incorporate.
I don't have the strength to do these exercises. What is a remedial exercise to build up to these?