Gluteal Tendinopathy: Symptoms, Causes, and Effective Exercises for Greater Trochanter Pain

[@raerae8946]

Just been diagnosed with this. Thank you for the information

[@PerformanceSportSpine]

You're most welcome! Let us know if you have any specific questions

[@newts1964]

Has this help

[@amandahussey]

Thank you so much, I have suffered hip pain since summer of 2023. I went to physio and still had pain but the last few months I was doing really well. I have been working out and decided to add glute activation to my routine and my hip pain came back full force and I have been in pain for the last 2 weeks. I did your exercises yesterday and this morning and felt immediate relief! I am forever grateful 🙏

[@PerformanceSportSpine]

That's great news they help reduce your pain. This exercise protocol is amazing for this condition. Keep up the good work! Would you be willing write us a Google review?

[@amandahussey]

@@PerformanceSportSpine yes of course ❤️

[@PerformanceSportSpine]

@@amandahussey Thank you! Just google, Performance Sport & Spine, Redmond, WA

[@scottharward-r5m]

very helpful, thank you

[@PerformanceSportSpine]

Of course. Thanks for watching!

[@same5952]

Excellent, thank you!

[@PerformanceSportSpine]

Yep, thanks for watching

[@promisedprince6201]

fantastic video!

[@PerformanceSportSpine]

Thank you very much!

[@manolaykhounviseth1864]

Thank you! Been having this issues and went to see the doc for the past 2 years and still can’t figure out why side and groin felt like that.

[@PerformanceSportSpine]

You are most welcome! Yes, unfortunately this condition gets the wrong diagnosis. Glad it was able to help you understand what was going on

[@iwantgoat]

Bro, I was dyeing the last 3 days. Take a tennis ball, lay down, and roll hard on your IT band and any place that it hurts (don't roll out sore spot). I work up today and am 90%! It's not a fix but it will help you to function again to PT

[@amandahussey]

Can you have this on both sides?

[@PerformanceSportSpine]

Yes you can

[@maylailum5335]

Awesome ‼️💯

[@PerformanceSportSpine]

I appreciate all your comments!

[@kimberlyschnider4397]

Hello, I think this is what is going on with me but I also have a bad curvature of the spine so I have low back pain and it's all on the right.

[@PerformanceSportSpine]

If you have this, these exercises will help greatly

[@vaninath8892]

Hi I have been following you for the Nerve shock pain on Right Cervical Trapezius junction which is from DeskJob. Is it advisable to do shoulder and trap exercises daily? As you advise specifically on dosages.

[@PerformanceSportSpine]

Thanks for following us. We advice movement and stretching daily. Exercises you want some time to recovery, so 3-4x/week is best

[@vaninath8892]

Aww Thank you so much for the reply. 4 days in a row then rest or doing on alternate days ? Out of your vidoes which one i can do “daily” for Mid back thoracic- rhomboid pain and for desk job- Cervical Trapezius shock pain? I do your shoulder shrugs with 2.5db daily , wall leaned and following head with hands back etc.

[@jenniferalbrecht5101]

Where’s the PDF of the exercises? Link in notes takes me to Alison’s site.

[@PerformanceSportSpine]

It's literally directly below the podcast link

[@KnittingAlongTheRockies]

Can I eventually get back into stretching those areas? How long do you have to stay away from stretching? I’ve always been told my glutes are tight so I thought stretching was good, but I wonder if months of yoga and DEEP stretching has made this problem worse….

[@PerformanceSportSpine]

Yes you can! As for the time frame, it will depend. You have good instincts, this will only get worse with deep stretching and is not caused from "tight muscles." I see this far too often, where people get poor and/or wrong information. Yoga instructors should not be giving advice for people in pain as they are not trained for that. You need to remove the compression/irritation of the tendon and start to strengthen the tendon/muscle with the exercises we prescribe. Please let us know if you have any questions along the way. You can expect a full recovery, but will likely be in months, not weeks

[@michelefrancesconi8516]

I'm grateful for your help and would love to print out a pdf but can't find it....

[@PerformanceSportSpine]

Thank you! We just added the link to the pdf a different way, just below the podcast link. See if it works now, and please let me know if it doesn't.

[@maryalgar8779]

@@PerformanceSportSpine Just below the podcast link - when I click on that it takes me to her on-line course information. Not seeing a free PDF to print.

[@PerformanceSportSpine]

@@maryalgar8779 The link worked for us, for the pdf you will need to copy and paste the link to get to the pdf

[@iwantgoat]

@@PerformanceSportSpine they are correct, the link redirect me. i even copied and pasted. I believe you might be signed into something and it take you to the pdf. try opening in another browser that's not logged into anything.

[@brittanysuppes]

Ty doctor but what fo info if the pain won't go away? I. Been doing all these for a while 😢

[@PerformanceSportSpine]

Sorry to hear that, how long have you been doing them?

[@brittanysuppes]

@@PerformanceSportSpine had the pain many months, doing these for 3 months consistently at least

[@bronwynlaird3966]

How much do you increase every week? Do you increase in reps or weights or? It’s so hard to know what to keep overloading because then my hip just gets irritated again

[@PerformanceSportSpine]

Generally 10-15% per 1-2 weeks. But it needs to be consistent and expect to do it for several months. Also you never really know until after, so if you increase the weight/intensity and you body does not react positively, you had to take a step back and then try and progress in a week or so.

[@newts1964]

Has this helped you

[@newts1964]

When can I start these after having cortisone injection in both sides

[@PerformanceSportSpine]

That question would be best answer by the doctor that did the injections.

[@jatingupta4026]

Hi doctor, my right hip is in pain. When I touch just an inch below my gluteus medius i feel a dent as compared to my left side and I also feel pain on the side of my right hip. What could be the reason of my dented muscle on the right side? By dent I mean it seems like my left glute feels health and fluffy but when I touch the same area on my right glute it feel like there a little pit in it.

[@PerformanceSportSpine]

No idea what caused the dent

[@meganhoward8820]

The reason my tendon is having issues is because of the hip issue. I have acetabular hip dysplasia with partial femoral head uncovering. The labrum is long torn and gone and now its bone on bone. The dr wont fix the hip because they say its too complex due to nodules and growths on the outside of the pelvic bone. Those growths are whats catching and scratching the tendon. I cant stand my dr, she just says im fat and if i lost weight it would help. Its because of the gym that i no longer have a labrum and im in more pain now than ever. I cant bear full weight on the right leg, i begin to sink down.

[@PerformanceSportSpine]

Sounds like you have a lot going on. Hopefully you can find a different/better doctor

[@lindamastropietro4429]

I have terrible pain in my left buttock. It feels like a pulled muscle.

[@PerformanceSportSpine]

Sorry to hear that, hope this helps!