Exercises for Gluteal Tendinopathy
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- čas přidán 28. 06. 2024
- In this video, Maryke discusses what exercises you should do and why when you have gluteal tendinopathy. She also explains why stretching exercises are best avoided.
Chapters in this video:
00:00:00 Introduction
00:00:38 What is gluteal tendinopathy?
00:03:28 Why exercise is essential for gluteal tendinopathy treatment
00:04:10 Avoid these exercises for gluteal tendinopathy
00:05:21 Strength training for gluteal tendinopathy
00:09:25 Why gluteal tendinopathy exercises can't be one-size-fits-all
00:11:33 How we can help you with your gluteal tendinopathy
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
👉More videos about Gluteal Tendinopathy / Lateral Hip Pain
Episode 1: Anatomy: • Episode 1 - Lateral Hi...
Episode 2: Symptoms: • Episode 2 - Lateral Hi...
Episode 3: Tips For Sitting: • Episode 3 - Lateral Hi...
Episode 4: Sleeping Tips: • Episode 4 - Lateral Hi...
Episode 5: Stretches: • Episode 5 - Lateral Hi...
Episode 6: The Menopause effect - • Episode 6 - Lateral Hi...
Episode 7: Exercises That Can Help - • Episode 7 - Lateral Hi...
Episode 8: Lateral Hip Pain: What Can Cause It? - • Episode 8 - Lateral Hi...
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Thank you. Looking forward to feeling better soon 🙏
Maryke, I love the way you explain stuff in all your different videos. You are my favorite PT. This video is also very informative like others. Thank You
You're welcome!
Bless you for this wonderful information.
Excelente. Obrigado. Passo por passo. Treinamento de força esta na minha agenda.
Thank you for this insightful information, I know it's going to be very beneficial in the rehabilitation of my mid glute tendinopathy.
Great new videography. Much more enjoyable to the viewer. Thank you for the big improvement.
Fantastic video! So much info and so we’ll explained. This is super helpful for me having received this diagnosis and IT band syndrome because my therapy doesn’t start for one more week.
Glad it was helpful!
Thank you so much this video is,very helpful.
I'd love to incorporate some of these exercises in the hydro pool.
I've got bursitis in both hips but also a tear in my glute, no idea how I sustained that though.
Hello Maryke .Aigain a very helpful Video video full of important hints 👍 . I have been to some physiotherapists here in Germany and not a single one has ever addressed this topic so explicitly in terms of the frequency of exercises, the risk of overload due to too frequent training and the remaining burdens made over the day and the resulting adaptation of the exercises and their frequency during the week. I haven't got off the spot for a year and a half and have found some adjustment screws for a restart of my rehabilitation through your video, which I will implement directly 👍 . Best regards, Thomas .
I'm glad you found it useful, Thomas!
Thank you for this video. It's very helpful.
Glad it was helpful!
Thank you so much for this information
My pleasure
You are the BEST!
Hi, What would you recommend for pilates reformer exercises? Would it be better to work on a lighter load on the springs?
I can't do leg lifts lying down. I do them standing.
Love this woman
wow so super helpful, Not sure how I lucked into this video. I am suffering ALOT with anything that involves the gluts I start PT tomorrow I am going to see if they are following your info. Thanks PS I am 54 post surgical menopause. very interesting facts i did not know
Good luck with your recovery!
This is an excellent video. I have gluteal tendonosis. It is so sore I can hardly walk or even stand so I am delighted to come across this. I am so happy as now I have hope that this will improve. I have 3 dogs so I need to walk! Thank you so much.
You are welcome!
@@SportsInjuryPhysio how do I book and pay for an assessment with you? I am in Ireland. I would love you to help give me direction with exercise program please as your video is excellent. I can go on Zoom if that helps? How do I pay please? Thank you
@@SportsInjuryPhysio it's ok! I did a booking via the link on your CZcams video. Thank you from Ireland
You're most welcome!
Thanks for the video. Does this advice apply as well for calcific tendinosis of the gluteal tendons?
It does - calcific tendinosis in my experience usually just means that it can be easier to flare up so you have to just be a bit more careful with your exercise progressions.
Great information so thank you very much. I'm 60 and diagnosed with this 2 weeks ago. I've done relatively heavy squats in the past but will start doing them again following your advice. Can I continue with the circuit training I've been doing?
I can't really answer that without assessing you and knowing all the elements about your situation. To recover from this, it is essential to reduce the load to a level that it can cope with and that does not aggravate it - that may mean that you should stop your circuit but it all depends on how it affects it.
If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
Excellent video, thank you. I've had gluteal tendinopathy for over 6 months now. I've been trying to rest it for most of that time with no results. Hoping to see some improvements with these exercises plus penguin walks with resistance bands. My pain isn't too bad and can do things like snowboarding & golf without too much pain but it's things like getting out of the car and bed in a morning that are painful. How long would you hope for a patient to take to recover from this, roughly?
The quickest time would be at least 12 weeks of following a progressive rehab plan but in reality most take about 6 months to get back to pain free sports participation. Your case sounds pretty calm so it will likely take more quickly.
Thank you for the video.
Just wanted to know how to i relieve the tightness in that area if not to do any stretching.
Thanks
Gentle massage or foam rolling may help - if you do it too vigorously, it may irritate it.
12 weeks of consistent pain. I've got it down to zero pain around 4 times (usually for 2-3 days at a time) and then after doing any of the exercises in this video (1-5 reps typically) or any extended bouts of walking, it flares up for around 7-10 days. I feel completely hopeless and am in a constant state of misery. I'd appreciate any feedback from anyone that has successfully rehabbed this injury.
Hi Ethan, it sounds as if you may benefit from consulting a physio who can help you work out the right plan for you. This is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
How are you now?
@@JamesFeey Basically just getting back to normal. Heavy-slow-resistance (HSR) training is what finally solved the issue. Wish I could find the exact protocol I followed but I can't track down the website. It was essentially completing barbell squat/hip thrust/leg press, 3x per week. Beginning with high rep (12-14) at low weight. I think I started at 10lbs. Then decreasing reps, but increasing weight so that the total load of the exercise (reps*weight) is increased each week. I eventually had to drop down to 2 days per week of this as it became too strenuous. Currently squatting 3x6@200lbs. Hip thrust and leg press are nearly 300lbs.
Should be back to running in mid November after 2 years off. I started walking on the treadmill in June at a level 2 for 5 minutes, increasing time and speed very conservatively each time. Currently at 42 minutes at a mix of 3.2 and 3.3 speed. A slow run is around 4.0-4.2 speed, so I'm close.
Exceptionally long and frustrating process. I re-aggravated the injury and started from the beginning probably 8-10 times over the past 2 years. Persistence and diligence seem to be key.
@@ethan_ryan thanks for getting back to me man. It’s a shame you don’t have that program. Know what you mean about setbacks, on number 5 ish and now my good left side has got a milder version of the long-standing right side. Do you think a hip thrust alone would work? Because I can’t squat or leg press due to rehabbing a patella via a leg extension protocol. Also did you ever do any hip abduction? Like side lying leg lifts or machine?
@@JamesFeeyHip thrust would actually probably be the best option as it works the glutes the most out of the three exercises. I did/do lots of abduction, mainly with bands in the beginning. Monster walking with bands helped too. My understanding from the HSR study/article I followed is that the band work and isolated exercises primarily help in alleviating pain short-term, whereas the weighted compound movements are what actually promote growth/reconstruction in the tendons. If I can find the study I'll reply to you. Do a deep dive on HSR for tendonopathy. The basic idea is starting with high rep/low weight, and then decreasing reps, increasing weight over a 12-week period.
Can you please give another update about how to treat injured heel? Thx
Hi there! The treatment will depend on what has caused the injury. Two of the most common causes of heel injuries are plantar fasciitis and an injured Achilles tendon. For plantar fasciitis, you may find this video helpful: czcams.com/video/JXyFJnIifuY/video.html For Achilles injuries, we have a dedicated CZcams channel (studio.czcams.com/channels/sg-eYTcfSig_xpbCu_sihQ.html?c=UCsg-eYTcfSig_xpbCu_sihQ) and a website, and maybe the website is the best place to start: www.treatmyachilles.com/
I hope this helps!
Very Helpful, Thank you. Is the stationary bike better or worse than walking for this type of injury?
Every case is unique so it is best to test and observe what works for you. Usually the bike works better but not always - if you do decide to test it, use easy resistance
Hello Maryke
I've recently been diagnosed with this. What cardio can I do while I strengthen my glute back to 100%. Currently walking more than 3km aggravates it. Would boxing be better? Or swimming?
I MIGHT have this, but swimming has been no aggravation for me personally. Running and walking irritates it
Hey side leg lifts worked for me until i overloaded it so i guess its gluteal medius for me. My problem now is everytime i train it flares them up and i have to do a 5 days break until ist calm down. I cannot do side leg lifts anymore just dont work. Whats the easiest exersice i could start with maybe very low Bridges? Second Question, do i have to wait maybe 10 days after i flare them up before i start train again? After 5 days my tendon still seems to be super sensitive. My Plan is to be on the feet at lot in the meantime (relative rest) at least and after 10 days i will try again starting maybe with 3 very low Bridges.
Yes, low bridges can be a good option to start with. There is no set time that you have to wait before starting the exercises - it depends on how long your tendon takes to be read. But sometimes people find that doing exercises like gentle bridges actually help to relieve their pain so it might be worth testing it.
My pt is suspecting I may potentially have glueteal tendinopathy or maybe an inflamed bursa or something similar (awaiting an mri on my hip). I have been dealing with pain since 2018 and I am 26 years old now. In your experience, is it possible that gluteal tendinopathy could be a problem for that long without it being some other cause?
It can be - tendinopathies can drag on for quite a long time.
I have glut tendon apathy. Is it safe to do weighted leg extensions and leg curls?
It should be OK - I usually advise my patients to test new exercises with very light weights and check the 24 hour response - if it tolerates it well then you can increase the weight slightly.
Is this a permanent situation or does it completely heal
My pt has advised knees to chest to loosen up my lower back ql area...will this impact my glute tendinopathy and any advice on pool exercises for this I'm fed up with a constant sore bum that allows me to sit for 20 minutes max
Best to ask your physio - we can't tell what is OK for you or not without assessing you.
If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
My pt advised knees to chest ...to help my ql tightness, would this impact my glute tendinopathy
Any good exercises in the pool for this ?
Some people find it is OK and other don't, so you will have to gently test it and observe the 24 hour response. Your physio is really best placed to advice on this because they will know how sensitive your back and glutes area to different positions and actions.
Initially i had sharp pain in right GT which was radiating in my right thigh after 2 months started getting the same pain in left leg. MRI reports showed GT bursitis. Physiotherapist recommended glute stretches for 7 months later another Physiotherapist said it was glutiel tendinopathy i have been doing same exercises shown here and was told not to stretches i have been doing isometrics and strengthening exercises but pain is still bad. There is tightness in calves, foot and even short walks increases pain. How long should i do exercises to get back to regular activity please suggest
If you've been doing the exercises for 4 weeks and have not yet seen any improvements, then something in your treatment plan needs to change and be adjusted. Are you seeing your physiotherapist for follow-ups so they can reassess and adapt your plan? If not, then it is definitely time to get it reviewed.
I have gluteal tendinopathy for more than a year ,started rehab excercises ftom 4 months ,still in pain, gow long can it take to go pain free
It can take between 9 to 18 months from the moment you start the correct treatment plan.
Hi! Can I do online training with you if I live in Sweden?
Hi there!
We don't provide training progammes for uninjured people, but if you have an injury, you are welcome to book a video consultation with one of your physios, who will assess your injury and provide you with an exercise programme to help you recover.
We have patients from all over the world. Our physios are based in Britain, so the time zone should be convenient for you. More info here: www.sports-injury-physio.com/
@@SportsInjuryPhysio thanks for the info! I have gluteal Tendinopathy, got diagnosed about two weeks ago. Currently working on shock wave therapy and adjusting my back and sacrum with my naprapath! But this page has been super helpful to get more understanding so I’m thinking of doing some online training with you guys for rehab later on!
How long does it take to recover ?
Anything from 6 to 18 months
Can this tendinitis also effect your knee
Yes if you overuse it
What is the difference between high hamstring tendinopathy and gluteal tendinopathy?
The one affects your high hamstring tendons where they attach to your sit bone and the other your gluteal tendons which is more to the side of your hip.
@@SportsInjuryPhysio Thank you. I really appreciate your vid clip explanations. So clear and helps lessen the fear of it all. Cheers
So basically I'm screwed
Did you heal?