How to FIX Lateral Hip Pain..Best Stretches & Exercises for Gluteal Tendinopathy

#lateralhippain #glutealtendinopathy #tendinopathy #glutealbursitis

Can also be known as gluteal bursitis or greater trochanter pain syndrome.

Gluteal tendinopathy, is characterized by persistent pain and tenderness over the lateral hip (focused on the greater trochanter). It is the most common lower extremity tendinoapthy and most prevalent in post-menopasual women and runners.

The two main drivers for this condition, is EXCESSIVE compression and loading. Minimizing, TEMPORARILY some positions and movements will be beneficial and gradually increasing the load tolerance of the tendon. There are other risk factors, such as bone structure, width of pelvis and femoral neck angle.

For the exercises, we have given a general recommendations, however, the dosage with need to be tailored to the individual, depending on severity of symptoms, fitness level, contextual factors etc. In addition, we recommend you start with the first progression and take adequate time before moving on the the more difficult progressions. May that be a few days or many weeks.

Timeline:
0:00 Start
0:39 What is causing your pain?
0:55 Positions to minimize
2:20 Is stretching helpful?
2:38 Exercise Progression

Related Videos:

References:

Podcast Link:

Resource Link:

Connect with Performance Sport & Spine:

Dr Zach Greenwade
Performance Sport & Spine
Phone: [phone]
Address:16770 NE 79th Street Ste 100
Redmond, WA 98052
Redmond, WA Chiropractor
Exercise Rehab

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. Redmond, WA Chiropractic

[paulallen]

Thanks for posting this. This injury is complete hell. I'm currently 12-weeks in, zero improvement. Trying to conceptualize and accept that it'll likely be another 12+ months of recovery, but it's extraordinarily mentally debilitating. Every minute of every day is pure misery and dread. If you're reading this and are as depressed as I am, I hope you're able to find some solace knowing that there's at least two of us...

[marielandry]

I've watched a lot of videos on this condition and for the most part they each gave instruction for one level of ability; either beginner/grandma or advanced/athlete. You give the progression clear and detailed. Thank you very much!

[LoveLife-xvbz]

Excellent demonstration! A lot of us have developed SI joint dysfunction due to lack of glute use during sedentary Covid living. These exercises address the root cause of pain and focus on glute strengthening.

[jerine]

Hi.. among all the hip pain YouTube. Yous is very affective. Thank you for sharing Sir.

[courtneyholmes]

Three pins in the growth plate of left hip since 14....these are the same techniques I have found that works best for me as well...thank you for the additions of bands. Thank you for posting!!!❤️❤️❤️

[tylerhardin]

Thank you so much for helping people who really need it

[Wendy]

I've had this problem for about fifteen years. I did a lot of running, aerobics and yoga when I was younger. I've never seen able to get a handle on it until finding this video. This is really helping. Thank you!

[djackio]

I sit all say with my legs crossed. Im pretty flexible and have been trying to address my hip pain…. Oh man I totally have been making it worse! Thanks so much for the info, will try these out and stop sitting cross legged.

[jilldavidson]

This is amazing. I have had this condition for 2 1/2 years and was diagnosed with a partial year of my gluteus minimus. It has been hell. Inability to walk upstairs yet I was living in Laos where there were massive stairs everywhere. Chronic inflammation. I absolute to lie on my side. It has been a long journey an is a lot better but I defiantly need these exercises.
The big issue is the impact on weight bearing. The injury destroys the capacity to weight wear so this makes rehab difficult.
I am in my late 60’s but until this injury I was a snow skier and bike rider. I can’t do either now.
I was not a runner but I spent 15 years doing pump classes and massive sways- I think now that this was not good.
I live in Australia and you mentioned someone in the link who is an expert in this. I will follow through.
And BTW your photo is the gluteus minimus is the best I have seen.
Jill

[Jordan-medo]

Very happy to come across your channel, after more than three months suffering from sciatic pain. You are the best!

[laurad]

This looks great. I had a set of exercises from PT some of which are exacerbating my lateral hip pain. Your exercise set makes so much more sense to me.. I just hope I can go back to running again at some point

[thongsookviengkone]

Thank you . I will this I been having this problem for long time now.

[juliadean]

That's so helpful - thank you. You have a lovely gentle voice - would be great if it could be turned up a notch!

[djl]

Nice, some of the best exercises I’ve seen for this condition.

[a]

These exercises are helping me. Thank you!

[almostbreathing]

I was doing another Youtube PT's hip exercises (their holy grail was the clamshell) and sitting lotus position (b/c it felt like it opened my groin muscles) and then I found you - I did as you said and followed the links to Dr. Grimaldi's website and learned I was making everything worse. Which totally explains why I could barely walk and was now experiencing more pain than before.

A week later and, following your exercises, I ditched my cane today and feel much better.

THANK

[psychologicallyspeaking]

Thank you so much! This video is perfect! I was in physical therapy for six months. Loved it and it helped a lot. Then I stopped going and the pain came back. I really need to keep up with my exercises. I thought that swimming and walking with enough but the functional exercises are a must, at least for me.This video is the simplest and most direct explanation of the problem, with excellent remedies. The note on tempo is critical. Also the note on increasing the challenges over time. I sit in all the problematic positions. I do all the problematic postures. I haven’t seen any other videos address this but it’s critical. It took me a long time to figure out that crossing one leg over the midline or standing with hip hitched or sitting cross ankles / legged (it’s terrible but I cannot stop) exacerbate the problem. I wish I knew that 10 years ago! I always had bad hips but the pain went really over the top after I strained my back gardening. I would love to hear about the connection between these issues and maybe lumbar or SI spine problems. If the root cause is in the lower spine or maybe a damaged disk are these exercises still the appropriate remedy?

[BurpeesBulgolgi]

thank you for the detailed info and showing each movements!

[dinky-diridgy-didge]

Glad to find this video, Ive had this type pain for years. The raw pain I've felt whilst walking long distances with heavy backpack probably not doing me any favours. Will be trying this now. Thanks

[malonesinclaire]

Thank you this is the best example of exercise for this condition which l suffer from. Greatly appreciated. 🇨🇦