Gluteal Tendinopathy: What You Need To Know
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- เผยแพร่เมื่อ 29 ก.ย. 2024
- Gluteal tendinopathy (also known as greater trochanteric bursitis or greater trochanteric pain syndrome) presents as pain on the outside portion of the hip. This video discusses the mechanism and rehab exercises that can be useful.
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I'm a chiropractor with an interest in rehabilitation, tendinopathy, and chronic pain. I graduated from the University of Washington with a Bachelor's in Science and from Palmer Chiropractic College West with a Doctorate in Chiropractic.
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🚨Disclaimer: 🚨 The videos on this channel are for informational purposes only and do not constitute medical advice; the content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have watched on this channel.
Am starting on rehab for this. I suspect the stretching I had been doing had massively attributed to my growing discomfort. Sleep broken every night until I managed a chat with a physio at my GP surgery. I’ve also had Achilles tendinopathy in the past. I also think menopause has added to tendon issues. 🤞🏻🤞🏻🤞🏻
"I suspect the stretching I had been doing had massively attributed to my growing discomfort"
- It depends on when you introduced stretching. If it was too early, then likely yes. However, once you're past this initial phase of recovery, stretching will always feel uncomfortable and your body will often try to resist. Over time though, it gets easier and easier (as it should).
These are great, thank you! I have a question about the breakdown of the tendons in tendinopathy wherein the fibers of the tendon are compromised. I read that the tendons can be rehabilitated to some degree but that when the condition has been chronic (for me 2 years of not being properly diagnosed) the tendon load has to be introduced very slowly. I also read that anything that is clam-shell exercise related is contraindicated in the early stages of rehabilitation. Can you give your thoughts on this? I was in PT for a very short time where I was told pain is a mental issue and while I agree to a point, at 58 I know my body and this type of pain was not going to be "fixed" by reframing my thoughts. And, my menopausal issues were not considered and there were no tests done to determine a differential diagnosis. I was also prescribed clamshell exercises that were very painful and cross-body stretches which I now now were simply re-injuring the tendons. This injury initially presented when I was not able to sit crisscross on the floor without extreme pain in my right lateral hip area. I have not been able to get any comment on this type of pain in that specific position at all. It seems to me that it would definitely speak to the tendons in that area being scrunched (for lack of a better word) when sitting in that position. I look forward to your thoughts!
I found your explanation very concise and easy to follow, thanks for putting this video together with examples of exercises. Some channels just go too slow or add too much info, but you were very good. I've subbed to your channel :)
Thank you so much for the sub! And glad that the video was helpful. Wishing you a speedy recovery!
I recently sustained a glute/hip flexor injury. Probably the most acute injury I've sustained in all my years as a distance runner. Initially it was really uncomfortable to the point I thought I had sustained a hip joint injury. However, after the rest phase, I worked out exactly where the trigger points were which actually took me a few days to isolate as the pain was resonating to different areas. I found foam rolling to be of a huge benefit, especially getting the roller to a trigger point and holding it for as long as tolerable. Then, mobilization, dynamic and static stretching, resistance band and finally body weight exercises. It took at least 6 weeks, but I finally got there in the end.
Please help me I am this one pesient do you have medicen and do you have treatment for this one?
Should we do the exercises on both sides so that it is balanced? Or is it okay to just focus on the painful side?
Typically with gluteal tendinopathy there is reduced strength on both sides. So the general recommendation is to do the exercises on both sides.
You talked about sleeping on the side. I am pretty sure mine is also duo to compression and I sleep on the side. Should I change the sleeping position in order to help?
If you can, that might help decrease the irritation. But I have found that it is a balance of sleeping in a position that you are comfortable and used to as opposed to not getting any sleep because you are trying to change to an uncomfortable position.
Great explanation and demonstration. I was prescribed a topical to reduce inflammation, the I changed to a pill. Neither work for pain, which is keeping me up at night. I do not want to keep using 325 mg of Tylenol. Any suggestions of what can help with pain; and not interested in cortisone injection. TIA
Hi! I’m sorry to hear that! It’s a tough cycle when you need sleep but the pain is keeping you up. I don’t remember if I mention in the video, but using a pillow to prop the leg up is helpful.
Thank you for showing some more chanllanging exercises to do. I have this for almost a year, went to two sessions of rehab which helped but still in pain.
Of course! Hope that this is helpful. Wishing you a speedy recovery
Hi Michael, thanks so much for the valuable information. Should I do the exercises every day if tolerated or should I have rest day in between?
Hey there. It really depends. In the beginning sometimes it can be useful to do daily to get used to the movements especially when the load is light. But as the load increases, that’s usually when it shifts to 3 days a week. No hard rules though. Sometimes people respond well to daily exercises, some need a little rest in between.
Thanks for sharing your knowledge ❤. I was diagnosed with glutes tendinosis. How do i know whether the exercise is within the safe rep to avoid worsening the condition? Thanks
The general advice is pain within tolerance (3 out of 10 is usually used), no increase in pain after exercise, and doesn't interfere with sleep.
Hey Michael question on the standing version of the glute exercise with a band. I’ve read that it’s the stance leg that’s the one being worked during that exercise. Can you confirm or do you disagree?
The glute will be working on both the stance and the moving leg. Stance leg is an isometric as the glute has to contract to hold the leg still while the moving leg the glute is doing an isotonic contraction to move the leg.
@@MichaelBraccio that makes sense. thanks for the quick response.
Does gluteal tendinopathy cause radiating pain down the foot on both sides
That would likely be caused by something else.
Many of these exercises include lateral movements. This seems to be opposite of the LEAP trial exercises recommended in your prior videos. I find lateral movement exercise like clamshells and lateral raises to be very irritating to my gluteal tendinopathy.
I wouldn’t say the opposite. The glutes help with extension and rotation of the hip. So for some, an exercise program focused on hip extension might be better tolerated while some might do better with rotation/lateral movements. Eventually both movements need to be tolerated, but sometimes the rehab program will emphasize one over another at the beginning.
Thank you these are very helpful. What is your sense of how many reps to do?
I am generally flexible with how many reps to do based on the tolerance to load and the person's confidence with loading. But generally the recommendation is around 3x10 to 3x15.
@@MichaelBraccio thank you so much
Thank you
You're welcome!