Hip Bursitis or Gluteal Tendinopathy: The Important Difference & How to Treat Both

Timestamps:
00:00 Intro
00:56 Let's understand hip anatomy!
1:16 What exactly is a tendinopathy?
1:38 Bursitis vs tendinopathy...how do we know?
2:06 How to test for tendinopathy
2:50 How else can we diagnose this?
3:15 Foam roll the TFL and lateral hip!
4:22 Sleeping positions
5:13 Strengthening exercises to do!

Got nagging hip pain but aren't sure what it is or how to treat it? Join Arash as he dives into two common causes of hip pain, the important difference, and how to treat them!

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[fazed]

Powerlifter here, been dealing with recurring gluteal tendinopathy for many. In PT, he only gave me banded squats and side-lying hip abduction. They help, especially as I progress in load, but at some point in recovery, I felt those movements couldn't effectively "cover" the necessary areas of the hip for me to effectively progress in recovery, if that makes any sense. Or at least not in a way that would effectively help me get back to heavy squatting. I would always eventually recover -- but it typically took a long time and usually with weeks/months of rest.

I just tried the side plank and and the single-legged fire hydrant -- and, wow, it's felt like an a-ha moment for me. Those particularly movements seem to somehow really target the hip area in the way they need to be targeted as this stage of my recovery. Maybe they cover a broader area or add necessary complexity. I'm optimistic and I think this could be great as a final step in my rehab progression going forward. After I recover, I'll definitely be doing each of those once a week as a prehab measure.

Thanks so much for this video. I'm sure you're aware of how challenging it has been to find content on gluteal tendinopathy. Had never seen these two exercises recommended for gluteal tendinopathy in any video. Providers I've spoken to in the past have seemed utterly unaware or misinformed -- one renowned sports surgeon literally conflated it with both bursitis and tendinitis. It's made sense for me to still trust my provider to an extent but also combine that with research I do on my own (like watching your vids)

[Louise-lgwt]

So helpful. Clear and useful explanations.

[danielstimpson]

TY you have given me hope, starting all these today!

[sonny]

Wow, I have been struggling with this for over 2 years. This has helped me SOOO Much. Thank you for making this free

[jozefmalik]

that just hit the spot, thank you. one would think that lifelong of weight training, yoga, cycling and hiking would keep the glutes in tip top condition, but clearly not.

[marymahowald]

Is it possible to have both of these issues going on at the same time?! If so, how do you prioritize the exercises and approach?

[ryno]

Had a bursitis in my hip gluteal for bout 4 months wasnt diagnosed before i had decompression spinal surgery which fixed my lower back n siatic pain... had this burning pain in my glute and runing down side off my hamstring before n after surgery they said it was nerve tension . Anyway had mri show hip bursitis and gluteal tendinopathy omg the burning pain is unbearable know

[DanesinTexas]

I have both and had to stop working as a tennis coach 😞😞 tried PRP and shock therapy, didn’t work.

[winklertribe]

This is a very instructive video, but maybe when describing where the target zone for foam rolling also include non technical terminology (eg:where is “above the greater trochanter bursa area”?)

[mikevaughn]

Great information as usual! Do you have any videos on heel lifts for leg length issues. I’ve had a femoral plasty hip surgery and the hip was measured 7 mm shorter. Been going back and forth w a 5 mm lift. Back and hips feel better but seems to bring other issues. Debating a full foot lift and a shorter 3 mm lift??? I’m just looking for ideas…

[doors]

Salam! Amazing video. Do the strengthening exercises in this video apply to both hip bursitis and/or gluteal tendinopathy? I am mid 30s male and am experiencing a sudden and seemingly random onset of very bad lateral hip pain. I wish I had a PT like you locally in WA. I am going to my first PT in a few days and wanted to do my research for informed decision. I feel with this generic things it's very easy to misdiagnose. Do you rec ultrasound, or cold lazy or massage therapy for lateral hip pain whether its bursitis or gluteal tendinopathy? Are there any other diagnosis you would rec to confirm whether its gluteal tendinopathy? Are they any exercises you would avoid? I am hoping to pivot to a more active lifestyle and don't want to just sit around hoping for this to get better. I am not sure if rowing machine, swimming and elliptical machines would be safe. Also is icing frequently and nsaids a good idea? Once again thanks a lot.

[davidmahady]

You think glute tear from what i read needs even months of rest ( so dont do much) and can retear easy! But. Im confused pain run dowm right butt cheek and leg during golf swing ! So im doing nothing exception hot/cold therapy I see some slow progress plus heat pad chiropracter!!

[gabrieltimar]

Great video! I somehow injured my glutes or upper hamstring 3 weeks ago, I belive It is Gluteal Tendinopathy... ??? I have sharp pain in my medius an minimus when I put weight on, or walk, which is close to the sit bones, sometimes shoots down to my upper hamstring.

[unrulyknitter]

Thanks for these! Question: if tendonopathy is unilateral, which leg is stabilizing in exercises 2 and 3? Affected leg or no?

[predaking]

Thank you for making this video. I recently had a flare-up of dull achy right hip pain (particularly at night/early in the morning when I'm trying to sleep). I've been using the pillow between the legs and avoiding that side (though I usually like to sleep on that painful side). Based on your experience, assuming I'm able to build up my glutes/hips via these exercises and ease off of my workouts (I think I've been overloading my glutes/legs with cycling and hills runs), would it be possible to eventually discard the pillow and sleep on that achy side again, or is that permanent? I probably need to lose about 5-7 pounds as well. Thank you very much for your time.

[denaroberts]

Can these exercises "push past" the effects of calcium deposits on the glute med tendon and under the IT band? These were seen on imaging almost two years ago (no idea how long they've been there, though). I have history of multiple pelvic fractures, fractured sacrum (L), separated SIJ (L) from a MVA many years ago, so I've had issues with glute med/hip and low back compensation (L) since then. I stayed active (kickboxing, marital arts, hiking, rappelling) to keep the pain at bay, but I'm pretty much sidelined from my activities at this point. My PT discharged me because he feels he can't do anything else to help until the calcium deposits are removed. He was PT #6 in the last 18 months. I really don't like procedures or meds, but I was rappelling waterfalls in CO two years ago and now can hardly walk a mile on flat surfaces. Have you seen any patients have success with removing the calcific deposits or have they pushed through even after giving 110% for 18 months in PT?

[loriwilliamson]

Have a combo of bursitis and glute med tendinopathy, it hurts to be on the painful side so I'm unable to do cams and sidelying abduction work on the one side. Any advice for that? Substitutions? Thank you for your video!

[karyanton]

Beginning my journey on healing hip bursitis and gluteal tendinopathy. Question: MRI results sealed it minimal possible tearing in the minimus and medius tendon. Do you think these exercises if approached conservatively would still be OK? I’m 59, been weight training faithfully for the last six years. Been in great shape until the onset of this which I think was due to overstretching in the hip socket area.

[Billy-cwkr]

I have this past 1 year how long will rehab take to heal completely

[gerrygizzygarcia]

My situation is 3 heirnated discs first it was all back pain but now its hip and glute pain borh sides