Got an excruciating recurrence of GTPS (needed a walker for a few days) that I had mildly two years ago...totally my bad as sinus surgeries and Covid (also twice) knocked me off my PT routine...your exercises are more clearly explained than anything I got at NYC's famous Hospital for Special Surgery! I promise myself to be faithful this time...will report back in a few months. Thanks a million!! You rock!!
I knew nothing about this condition, until it hit me and the pain was excruciating....of course I searched the net and came across your video. It was like magic, after only the first session I already felt a great improvement, I could walk more freely and I could really feel less pain. Thank you so much!!!
Thank you for a thorough explanation of the problem and rehabilitation exercises. I will advise my patients to follow your instructions. Keep up your excellent work. Cheers. Prof. Ehud Rath, orthopedic surgeon
I believe I have this condition, some aching laterally but a very sharp pain manifests when trying to sit down in a chair after a longish walk, after sitting and resting a short time the pain in the squat motion disappears. Suffering for 9 months now and have been doing some physio exercises in that time.
Great instructional video and explanation of symptoms and causes. Easy to follow and understand with a wide ranging progressive list of rehab exercises from basic to advanced. I have had these exact symptoms for approx 2 weeks caused from running and will start the rehab exercises. Thanks again!
I'm pretty sure my symptoms align with this. After a few days rest, I can run fine for about 25 mins, then i get a tightening sensation from my hip down to the outside of the knee. After which my hip and knee become too painful to keep running. This can happen literally in 30 seconds to a minute.... very frustrating.
Imagine having GTPS at the same time as L5S1 stenosis, life is a bundle of fun at the minute. Next set of jabs in the spine in 2 weeks, but the the GTPS pain is actually far worse, different but worse and tough to get some relief. Monster walks really help though.
Couple things: when you say take ibuprofen regularly, what does that mean? Every day? Multiple times/day? Also, if you can’t do a plank yet because your abs are weak and you have bad lower back, is there another exercise or modified exercise I can do? Thanks so much!
Hey please help me ... i m too skinny but i m doing a lot of exercises to improve my health but which exercise will help me to cover up my greater trochanter bone with muscles .... please reply
Great video but I find i struggle with it do to it's both my hips seeing pain clinic doctor on March 8 23 I can't take ibuprofen or others due to kidney disease I'm really struggling with sleeping an lately I'm feeling real bad work in nursing on my feet 12 hour nights I work a lot walking alot I hurt just sitting an hard to get up especially as I've sat awhile I do have osteo arthritis an I'm 59 they are suggesting the injections an at this point I'm ready but getting down on floor on my knees I would struggle to do this is there anything u can suggest that's low impact until it's stronger thank u
I have all those symptoms. After almost a year, comes and goes. But I notice I feel it more when I drink coffee. But when I take a break from drinking coffee I barely feel any pain. Can that trigger it? Thanks!
I have been dealing with this for years. I was told it was bursitis about 5 years ago, but after researching it further, I have found that it is absolutely GTPS. To make matters worse, I have it in both hips and each takes turns being worse than the other. Glad I found this and have begun using my ice pack today and will begin the suggested exercises to strengthen both areas. What kinds of exercises and stretches should I stay away from while trying to rehab this condition? I have tried working out with HIIT programs through the pain as it didn't make it much worse, but it definitely wasn't making it better. It seems no matter how little I do or how much I do, the pain never goes away....so what can I do?
Hey i had a adductor tendinopathie and made it strenghen it up to a very good level with leg press, (took me 4 month, started with pedal pressing in car for 1,5 month and now i do leg press 3 sets of 10 reps 45 kg) SO ITS POSSIBLE to heal! Sadly i have GTPS as well on the same side and working on it. The thing is if u was able to heal 1 thendinopahie u are able to heal others aswell the only difference is the exersice, the principals are the same.The Thing is a tendon is not always ready to be loaded so if its not ready it doesnt matter what exersice u do it will fail ( u can lose months on this). If u have problems your tendon accepting loading exersices u first have to be on feet for arround 10 Days at least 3-4h every day standing and moving. In that time the Tendon has time to calm down and even got trained a little bit meanwhile. In this 10 Days dont aggrovate it (avoid bending down). Then u can start wiith the easiest exercise u can possible imagine (you dont start on 1/10 u start on 0,1/10) with maybe 3-5 reps. For me it will be half Bridges but u can do whatever u want training glutes ( side leg lifts possible to, if u do them start holding maybe for 5 sec), I would recomment at the beginning to wait 1 min after each rep before doing the next rep and do them very very slowly. 1 day break every time and when i say break i mean no exercises no matter what but walking or standing should be fine. If it doesnt got aggrovated put maybe 1-2 more or stay on the level next time and so on until u maybe on 50 bridges after 2-3 month. And btw no physiotherapiest or any other person or therapie on the planet will make it heal its all wasted money only u can. I can tell u each tendinopahie u can fully rehab and heal it just takes time. The funny thing is no matter how weak ur tendons are if u train them maybe 1-5 times (without irritation) the tendon will be so happy that u have no pain anymore. It takes a lot of time to fully heal it but i takes not much time to get rid of the pain if u do the right things!
@Physio Plus Fitness A phisio woman got angry at me for telling her i used ICE/gels to reduce the inflamation, In her view, one should use HEAT packs instead. The literature says both? Or is there some truth to heat-packs only?
Thanks a lot! Very useful. A hypothetical question. I strained my right adductor pretty badly and it has been tight for years. Could the "mechanic" of a tight adductor cause trochanteric bursitis from the pull inwards in the adductor?
Hey i can tell you that adductor and gluteal are attached to each other, i had a adductor tendinopathie and after a few month without progress i got glluteal tendinopathie as well. I was able to strengh my adductor up to a good level but still no progress on the gluteal
I was bumped by forklift in my butt muscle I was told I have pyformis now my othro specialist says ischial bursitis i feel pressure in my butt muscle when stand up and squeeze together i have aching when sitting down it goes along done my leg just above my knee then when I touch my butt and hip it feels weird I have had MRI's and EMG/NCS test doctor said I'm fine but I still feel aching in my buttocks down my thigh when ik touch my but I feel a vibrating sensation or when I'm sitting down now my next step in is a nothing injection. Do you think my situations really ischial bursitis?
hey, i am confused. could you clear something up for me? i think this problem has arisen in me because i've been lying too much on my left side, whether when in bed or standing up. so i'm using that muscle too much and the right one not enough; thus, when i walk, i use my left hip much more than my right hip. shouldn't i try to strengthen the right hip and do these exercises on the right side if it's my left side that's hurting? i feel like doing these with the left side would just hurt it more, for the same reason it hurts after walking. am i stupid?
@@vivianeraw8448 can't believe i've had this issue for over 8 months. it has gotten better, for sure. i strengthened the whole area surrounding my hip, including glutes and back and abs. fixing how i walk and my feet posture also helped a lot. after long research, i have recently figured out my pain stems from the sacroiliac joint. i suggest giving that a search, if your hip is in pain. i have been making great progress towards healing it permanently. my hips look very even now compared to before.
thanks for this do you recommend stretching as able like the pigeon pose or figure 4? I can't do either well bc of the pain but wondering if coaxing the stretch and not pushing it is helpful?
Great info, thank you! I injured my bursa in PT in May... I heard a Pop and experienced s stinging pain while I was foam rolling with the vibrating roller and since then I have pain, burning and numbness in that area... will these Exercises help my injury. Thank you 🙏🏼
Hiya, With any trauma like this i would advise a simple RICE protocol for the first few days (rest,ice,compression,elevation) Also it may be that you have strained a muscle or had some nerve irritation. Without assessing you it is impossible to say so I would get an assessment from a good quality physio. If the pain settles then by all means try these exercises toi build back up but remember to go slow and gradually build up. If the pain is not settling down then I would highly recomend getting it checked out, hope that helps
@@Physioplusfitness Foam rollers are dangerous if you use them improperly. I ended up getting Trochanteric pain after buying my first foam roller :( I think what happened was I kept roller over that area because it was sore thinking I would help it and it ended up really getting sore.
Hello there. I have only just come across your great video. I had a hip replacement 4 months ago and it left me with a bad back. This led to me walking funny and I think that’s what has called my bursitis. I have it in both hips and it burns like hell. I’m going to start these exercises today and hoping and praying for improvement. Thank you.
Hiya - great video thank you. Are there any exercises you'd recommend that can replace anything where I'd need to lay on my side? at the moment, it's too painful but I'd like to try an adjustment of this standing up if possible? Thanks in advance!
Hiya, thanks for the feedback. Yes you could do this same movement in standing against the wall so you are pushing the straight leg to the side and into the wall. This is a standing hip abduction isometric. Let me know how you get on with this. Remember that bursitis takes a long time to recover so give it time and be consistent with the exercises, good luck!
Very good video. Best one I have seen explaining the pain I indeed have.
Got an excruciating recurrence of GTPS (needed a walker for a few days) that I had mildly two years ago...totally my bad as sinus surgeries and Covid (also twice) knocked me off my PT routine...your exercises are more clearly explained than anything I got at NYC's famous Hospital for Special Surgery! I promise myself to be faithful this time...will report back in a few months. Thanks a million!! You rock!!
I knew nothing about this condition, until it hit me and the pain was excruciating....of course I searched the net and came across your video. It was like magic, after only the first session I already felt a great improvement, I could walk more freely and I could really feel less pain. Thank you so much!!!
No problem David, hope its still going well
Very good workout set!! Thank You!!
Thank you for a thorough explanation of the problem and rehabilitation exercises. I will advise my patients to follow your instructions. Keep up your excellent work. Cheers. Prof. Ehud Rath, orthopedic surgeon
Thanks for watching, hope it helps with your patients
Well done! Thank you. Straight forward without hype and ego. I appreciate the advice and the professionalism.
Thanks a lot for the feedback
This video has given me some new hope. I train in taekwondo and I have got yo the point of frustration in being able to use my hip.
I believe I have this condition, some aching laterally but a very sharp pain manifests when trying to sit down in a chair after a longish walk, after sitting and resting a short time the pain in the squat motion disappears. Suffering for 9 months now and have been doing some physio exercises in that time.
Super easy to follow and tremendously helpful. Thanks very much!
Thank You!! This was so full of Information!!!
Great instructional video and explanation of symptoms and causes. Easy to follow and understand with a wide ranging progressive list of rehab exercises from basic to advanced. I have had these exact symptoms for approx 2 weeks caused from running and will start the rehab exercises. Thanks again!
Hey how r u now did you recover from bursitis
Great help. Thanks. Not very complicated. Easy to folloe
No problem glad it helped
Great video! Thank you for your help, I really appreciate it. Starting the exercises today.
No problem Barbara, good luck and let me know how you get on
Nice video, very helpful exercises.
Thank you. It works...
Regards from germany
Great help, thanks!!!
Glad to help Jamie, thanks for watching
Thanks so much
Thank you ❤
Well done Buddy!!
Cheers mate, hows things?
Do you reccomend to do this ptactice everyday?
Try foam roller or tennis ball also , it works sometimes atleast for me👍
I'm pretty sure my symptoms align with this. After a few days rest, I can run fine for about 25 mins, then i get a tightening sensation from my hip down to the outside of the knee. After which my hip and knee become too painful to keep running. This can happen literally in 30 seconds to a minute.... very frustrating.
Thats sounds really annoying, I hope it gets better soon!
Imagine having GTPS at the same time as L5S1 stenosis, life is a bundle of fun at the minute. Next set of jabs in the spine in 2 weeks, but the the GTPS pain is actually far worse, different but worse and tough to get some relief. Monster walks really help though.
Hey how r u now
Any improvement
@@vivianeraw8448 nope
Thank you! One question. What causes this? I am very active, yard work, gardening, house work etc. out of the blue here it is😔
Couple things: when you say take ibuprofen regularly, what does that mean? Every day? Multiple times/day? Also, if you can’t do a plank yet because your abs are weak and you have bad lower back, is there another exercise or modified exercise I can do? Thanks so much!
Best video
Hey please help me ... i m too skinny but i m doing a lot of exercises to improve my health but which exercise will help me to cover up my greater trochanter bone with muscles .... please reply
Great video but I find i struggle with it do to it's both my hips seeing pain clinic doctor on March 8 23 I can't take ibuprofen or others due to kidney disease I'm really struggling with sleeping an lately I'm feeling real bad work in nursing on my feet 12 hour nights I work a lot walking alot I hurt just sitting an hard to get up especially as I've sat awhile I do have osteo arthritis an I'm 59 they are suggesting the injections an at this point I'm ready but getting down on floor on my knees I would struggle to do this is there anything u can suggest that's low impact until it's stronger thank u
what is your bad leg in the single-leg Romanian (5:28)-the standing leg or the extending leg--thank you-I love your video
These exercises really helped my hip and leg pain
How would you modify the skater move for someone who is absolutely not allowed to do high impact exercise?
Hello, I have a pain only this egzercices /__ (isometric hub abduction). Should i stop? or continue? Thanks
I have all those symptoms. After almost a year, comes and goes. But I notice I feel it more when I drink coffee. But when I take a break from drinking coffee I barely feel any pain. Can that trigger it? Thanks!
What about stretching the hip after doing rehab exercises? Without them won’t the hip and low back get tight and could contribute to more injury?
thanks, really helpful and informative
No probs, glad you enjoyed it!
Very useful. Thanks! I’ve had this for months. Not running doesn’t clear it up. How long does it take to cure?
I've had it for years and it won't go away no matter what I do. Corticosteroids injected in the hip helps. Keep moving is what I do. Good luck!
I got sore after I did stretch my hips and it won’t go away. You think I should rest or start to train and do some exercisers?
Having hip bursitis, can it also feel like the hip is going to lock up?
I have been dealing with this for years. I was told it was bursitis about 5 years ago, but after researching it further, I have found that it is absolutely GTPS. To make matters worse, I have it in both hips and each takes turns being worse than the other. Glad I found this and have begun using my ice pack today and will begin the suggested exercises to strengthen both areas.
What kinds of exercises and stretches should I stay away from while trying to rehab this condition? I have tried working out with HIIT programs through the pain as it didn't make it much worse, but it definitely wasn't making it better. It seems no matter how little I do or how much I do, the pain never goes away....so what can I do?
Hey Jason
How r u now
Any improvement
Hey i had a adductor tendinopathie and made it strenghen it up to a very good level with leg press, (took me 4 month, started with pedal pressing in car for 1,5 month and now i do leg press 3 sets of 10 reps 45 kg) SO ITS POSSIBLE to heal! Sadly i have GTPS as well on the same side and working on it. The thing is if u was able to heal 1 thendinopahie u are able to heal others aswell the only difference is the exersice, the principals are the same.The Thing is a tendon is not always ready to be loaded so if its not ready it doesnt matter what exersice u do it will fail ( u can lose months on this). If u have problems your tendon accepting loading exersices u first have to be on feet for arround 10 Days at least 3-4h every day standing and moving. In that time the Tendon has time to calm down and even got trained a little bit meanwhile. In this 10 Days dont aggrovate it (avoid bending down). Then u can start wiith the easiest exercise u can possible imagine (you dont start on 1/10 u start on 0,1/10) with maybe 3-5 reps. For me it will be half Bridges but u can do whatever u want training glutes ( side leg lifts possible to, if u do them start holding maybe for 5 sec), I would recomment at the beginning to wait 1 min after each rep before doing the next rep and do them very very slowly. 1 day break every time and when i say break i mean no exercises no matter what but walking or standing should be fine. If it doesnt got aggrovated put maybe 1-2 more or stay on the level next time and so on until u maybe on 50 bridges after 2-3 month. And btw no physiotherapiest or any other person or therapie on the planet will make it heal its all wasted money only u can. I can tell u each tendinopahie u can fully rehab and heal it just takes time. The funny thing is no matter how weak ur tendons are if u train them maybe 1-5 times (without irritation) the tendon will be so happy that u have no pain anymore. It takes a lot of time to fully heal it but i takes not much time to get rid of the pain if u do the right things!
Should you avoid walking until Bursitis clears please ?
Trokanterik bursit egzersize ?
I can’t put on my socks. It’s painful. I was told I have Trochanteric Bursitis. I have hard time and using only cream and pain killer
@Physio Plus Fitness A phisio woman got angry at me for telling her i used ICE/gels to reduce the inflamation, In her view, one should use HEAT packs instead. The literature says both? Or is there some truth to heat-packs only?
Thanks a lot! Very useful. A hypothetical question. I strained my right adductor pretty badly and it has been tight for years. Could the "mechanic" of a tight adductor cause trochanteric bursitis from the pull inwards in the adductor?
Hey i can tell you that adductor and gluteal are attached to each other, i had a adductor tendinopathie and after a few month without progress i got glluteal tendinopathie as well. I was able to strengh my adductor up to a good level but still no progress on the gluteal
6months and still got it.......not working
Is it ok to the do the exercises daily?
Yep, although listen to your body and if you need more recovery than that go for day on day off 👍
I was bumped by forklift in my butt muscle I was told I have pyformis now my othro specialist says ischial bursitis i feel pressure in my butt muscle when stand up and squeeze together i have aching when sitting down it goes along done my leg just above my knee then when I touch my butt and hip it feels weird I have had MRI's and EMG/NCS test doctor said I'm fine but I still feel aching in my buttocks down my thigh when ik touch my but I feel a vibrating sensation or when I'm sitting down now my next step in is a nothing injection. Do you think my situations really ischial bursitis?
If you are getting specific issues my advice would be to speak to a medical professional and they can assess you fully
🙋
hey, i am confused. could you clear something up for me? i think this problem has arisen in me because i've been lying too much on my left side, whether when in bed or standing up. so i'm using that muscle too much and the right one not enough; thus, when i walk, i use my left hip much more than my right hip. shouldn't i try to strengthen the right hip and do these exercises on the right side if it's my left side that's hurting? i feel like doing these with the left side would just hurt it more, for the same reason it hurts after walking. am i stupid?
Hey how r u now any improvement
I think you should strengthen both hip for balance and strengthen you ABS and back
@@vivianeraw8448 can't believe i've had this issue for over 8 months.
it has gotten better, for sure. i strengthened the whole area surrounding my hip, including glutes and back and abs.
fixing how i walk and my feet posture also helped a lot.
after long research, i have recently figured out my pain stems from the sacroiliac joint. i suggest giving that a search, if your hip is in pain.
i have been making great progress towards healing it permanently. my hips look very even now compared to before.
thanks for this do you recommend stretching as able like the pigeon pose or figure 4? I can't do either well bc of the pain but wondering if coaxing the stretch and not pushing it is helpful?
It's extremely painful! Horrible!!
Great info, thank you! I injured my bursa in PT in May... I heard a Pop and experienced s stinging pain while I was foam rolling with the vibrating roller and since then I have pain, burning and numbness in that area... will these Exercises help my injury. Thank you 🙏🏼
Hiya,
With any trauma like this i would advise a simple RICE protocol for the first few days (rest,ice,compression,elevation) Also it may be that you have strained a muscle or had some nerve irritation. Without assessing you it is impossible to say so I would get an assessment from a good quality physio. If the pain settles then by all means try these exercises toi build back up but remember to go slow and gradually build up. If the pain is not settling down then I would highly recomend getting it checked out, hope that helps
@@Physioplusfitness Foam rollers are dangerous if you use them improperly. I ended up getting Trochanteric pain after buying my first foam roller :( I think what happened was I kept roller over that area because it was sore thinking I would help it and it ended up really getting sore.
Hello there. I have only just come across your great video. I had a hip replacement 4 months ago and it left me with a bad back. This led to me walking funny and I think that’s what has called my bursitis. I have it in both hips and it burns like hell. I’m going to start these exercises today and hoping and praying for improvement. Thank you.
Hiya - great video thank you. Are there any exercises you'd recommend that can replace anything where I'd need to lay on my side? at the moment, it's too painful but I'd like to try an adjustment of this standing up if possible? Thanks in advance!
Hiya, thanks for the feedback. Yes you could do this same movement in standing against the wall so you are pushing the straight leg to the side and into the wall. This is a standing hip abduction isometric. Let me know how you get on with this. Remember that bursitis takes a long time to recover so give it time and be consistent with the exercises, good luck!