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
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Gluteal Bursitis: • GLUTEAL BURSITIS. BEST...
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Hp Impingement Comprehensive Rehab: • HIP IMPINGEMENT PAIN. ...
References:
pubmed.ncbi.nlm.nih.gov/25969...
www.researchgate.net/publicat...
Podcast Link:
soundcloud.com/bmjpodcasts/dr...
Resource Link:
dralisongrimaldi.com/blog/
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Dr Zach Greenwade
Performance Sport & Spine
[e-mail]
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

[@paulallen6992]

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...

[@PerformanceSportSpine]

You are most welcome! Unfortunately yes, this condition can physically and mentally debilitating. We hope this videos gives you some things that you have not tried or some clarity in how to progress the exercises. If you have any specific questions, please don't hesitate to ask. Best of luck!

[@psychologicallyspeaking]

I hear you, Paul. It hurts like hell most of the time even while sleeping. The only time I’m not in pain is when I’m in the pool. Or right after I do my exercises from the physical therapist. Other than that it sucks. Hang in there buddy.

[@mcdonough312]

Hey Paul, I’m with you! Been dealing with this for 2+ months … PT is helping and definitely need to do stretches every morning to get going. Hang in there … I’m convincing myself this will get better … it has to !

[@paulallen6992]

@@mcdonough312 Fortunately I managed to rehab this injury. All-in-all it took around 4 months. Band exercises were the #1 contributor to my success.

[@falayyou]

​@@paulallen6992 which exercise in particular? I have had chronic gluteal and adductor tendinopathy for as long as I can remember

[@marielandry8929]

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!

[@PerformanceSportSpine]

Wow, thank you! You are most welcome, yes, this condition often requires progression of exercises and intensity!

[@courtneyholmes1143]

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!!!❤️❤️❤️

[@PerformanceSportSpine]

Of course! Thanks for the nice comment. Hope they help!

[@valorkennels]

This was very thorough and informative. Thank you!

[@PerformanceSportSpine]

You are so welcome! Glad you found it helpful.

[@LoveLife-xv9bz]

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.

[@PerformanceSportSpine]

Glad it was helpful! Yep, exercises are the best option for long-term pain relief and functional improvement!

[@laurad2136]

This is great. I thought I was going mad by saying I was in pain constantly (though a low level pain around 1-2 it us disturbing that's it is always there despite me stopping running).. it is a relief in a way to know that I am not alone.. but why are the PT/orthopaedics not acquainted with this is it is so frequent?!

[@Jordan-me5do]

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

[@PerformanceSportSpine]

Thank you so much for the nice comment. Glad you found the video helpful!

[@djl9154]

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

[@PerformanceSportSpine]

Glad you liked it!

[@BurpeesBulgolgi]

thank you for the detailed info and showing each movements!

[@PerformanceSportSpine]

Glad it was helpful! You are most welcome!

[@dinky-diridgy-didge636]

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

[@PerformanceSportSpine]

Sorry to hear you have been dealing with this for so long. This video will help. Please let us know if you have any questions.

[@jerine1516]

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

[@PerformanceSportSpine]

Thank you! Glad to hear you found them helpful.

[@user-bb8vf3tq6l]

Great exercises! Thanks a million.

[@PerformanceSportSpine]

You're so welcome! Glad you found them helpful!

[@annikakarpfors770]

Very good! Much needed! Helps a lot! Greetings from Sweden! 🙏

[@PerformanceSportSpine]

Thank you! Happy to hear you found it helpful! Hello from America

[@a9966]

These exercises are helping me. Thank you!

[@PerformanceSportSpine]

Great to hear! Keep up the good work.

[@jilldavidson240]

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

[@PerformanceSportSpine]

Thank you! Sorry to hear you have been dealing with this for so long. This condition can be extremely frustrating and debilitating. Yes, these exercises are great. We definitely recommend reaching out/following Alison Grimaldi as she is a great resource

[@SIISHER11]

Thank you for the video I’m definitely going to try these exercises

[@PerformanceSportSpine]

You're so welcome! Let us know if you have any questions.

[@pamelaclark8627]

😊 thank you so much!!!! The video is great,wonderful work thank you

[@PerformanceSportSpine]

You are so welcome! Thank you for watching and the nice comment.

[@thongsookviengkone7128]

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

[@PerformanceSportSpine]

You are most welcome! Hope this helps you

[@Jordan-me5do]

Wow!! Thank you so much. This excellent video in great detailed is really helping me a lot from how to sleep, climb stairs and how to take a stroll... ! Thank you again and my best wishes.

[@PerformanceSportSpine]

You're very welcome! Same to you.

[@tylerhardin8279]

Thank you so much for helping people who really need it

[@PerformanceSportSpine]

Thanks for the nice comment! Glad you find the content helpful.

[@juliadean2473]

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

[@PerformanceSportSpine]

Glad it was helpful! Will make a note of that for future videos

[@malonesinclaire9201]

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

[@PerformanceSportSpine]

So glad to hear you found it helpful. Please let us know if you have any questions. Thanks for the comment!

[@laurad2136]

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

[@PerformanceSportSpine]

Thanks for the nice comment. These exercise should really help, make sure to gradually increase and increase the intensity over time. Please let us know if you have any questions.

[@biancasaldana8460]

Hello, Laura! How are you now? Still feeling hip pain?

[@tonyahenley3964]

Great Great Great thanks feel healing already.....

[@PerformanceSportSpine]

Thank you! So glad to hear that

[@kathleenlawhead6137]

Very thorough.very clear

[@PerformanceSportSpine]

Glad you think so!

[@philipkim9779]

Great video. Thank you for this great content.

[@PerformanceSportSpine]

Thank you! Glad you found it beneficial!

[@bigbuck1995]

Thanks, great job 👍

[@PerformanceSportSpine]

Thanks for watching!

[@Tipperary757]

Very helpful. Clear.

[@PerformanceSportSpine]

Glad it was helpful!

[@Wendy8888]

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!

[@PerformanceSportSpine]

Thanks for sharing! Sorry to hear you have been dealing with this for so long. Glad to hear the video is helping. You are most welcome!

[@nurmayantcoates9436]

I have this problem for about 7 years I’m giving up it getting worse and worse 😢😢

[@sohailsyed63]

My mother 82 years old heart patient and had CABG in 2004. In 2021, she had covid and doctors gave her steroids and life saving drugs due to which she suffered in stage III AVN right femoral head due to low blood circulation in her right femur. She has lot of pain in her hip and unable to move. Doctor recommended her to move with frame/walker. Can you suggest any exercise for her?​@@PerformanceSportSpine

[@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.

[@PerformanceSportSpine]

You most welcome. You should start seeing improvement relatively fast. Let us know if you have any questions.

[@melissamorris-hillman5777]

Like that you gave things to do for this pain.and things to avoid ..I am a yoga teacher and some of the yoga moves have aggravated this pain in my right hip, It has been a long road to figuring this out..thank you

[@PerformanceSportSpine]

Thanks for sharing!! Glad you found it beneficial. It can a tricky issue to figure out. Temporarily reducing the irritating positions on the hip and then gradually strengthening the hip can work wonders for this condition.

[@lynnbrown1253]

Your video was excellent. I am going to try these exercises. I am a severe bad back sufferer but have trouble with hips and sides of legs/muscles also - thank you 👍

[@PerformanceSportSpine]

Thank you and happy to help! Sorry to hear that, please let us know if you have any questions.

[@christopherford9506]

Thank you for posting this and for sharing your exercises. I have had this pain in varying degrees post-running and post-yoga, and now often after just spending time on my feet for any significant amount of time. I think pivoting on my feet is an aggravator. I believe it is Gluteal Tendinopathy in my right hip. I plan to follow these exercises to see if I can lessen the increasing discomfort. Thanks again for sharing your expertise!

[@PerformanceSportSpine]

You're most welcome! Hope these exercises provide you pain relief. Please let us know if you have any questions.

[@peggymushika2580]

I did my hip replacement on my left hip and the right one is weak I did it on 14 Feb 22 what can I do

[@ayasehaoui870]

That was helpful thank u so much

[@PerformanceSportSpine]

You are most welcome! So glad to hear you found it helpful.

[@mpg.1]

Thank you so much for this video. I have had pain on side hip, back and thigh off and on (mostly on)for 12 years after a brutal adjustment by a chiropractor. Swimming in cold water helps ease the pain. I will try these exercises, very slowly and steadily. I have only just managed to walk a steep hill for the first time in 12 years and was enjoying the challenges I made. This video makes so much sense about my pain. I have 2 laberal tears too. This experience has cost me so much from $ to quality of life. Thank you again.

[@PerformanceSportSpine]

Sorry to hear you have been dealing with pain for so long. Yes, start slow and progress as tolerated. Best of luck and please let us know if you have any questions.

[@marcgiroag]

Thats sucks, sometimes I feel alone because I have been dealing with hip and pelvis problems for 6 years, but reading the coments I realise we are all fucked up. I hope we can all improve our life quality over time and get rid of these problems. Good luck

[@mpg.1]

@@marcgiroag These videos have helped so much, more than any others. Try a good Craanial Osteopath you might be pleasantly surprised. Good luck.

[@lovelydaytoday3484]

Thank You!

[@PerformanceSportSpine]

You're welcome!

[@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?

[@PerformanceSportSpine]

You are most welcome! This can be a very stubborn condition, and you touch on all important components (temporarily postural modifications, slow tempo and progressive overload). As for the connection, I would argue that is a case by case bases. In addition there is strong evidence disc heal and/or adapt over time!

[@PerformanceSportSpine]

This video should help answer your disc issue: kzbin.info/www/bejne/gHy0daV_bKeDodE

[@carpejkdiem]

Awesome contribution brother! 👏 Great material - Thank you for sharing. (Sharing = caring ha) respect 🙌

[@PerformanceSportSpine]

Glad you enjoyed it! Thank you for the nice comment.

[@sunitasawant8660]

really really thank u ......u have game in my mobile like a god .....so much thank u

[@PerformanceSportSpine]

You are most welcome! Happy to hear you found it beneficial!

[@trainingxtrish]

As a 37+ year fitness instructor with two THR I’m now struggling with this. After xrays , that show absolutely nothing as far as soft tissue, I had a feeling it was an “itis “ of some sort. I do focus a lot on glute med/min exercises in classes because most are weak there but I guess that volume is too much for me lol. Thanks. Back to the glute max!

[@PerformanceSportSpine]

Sorry to hear that you are dealing with this. We hope those rehab modifications will help. Sometimes less is more initially to let the tissues calm down, before adding more strengthening exercises.

[@judysilva5358]

I’ve had gluteal tendinitis for several years. Also Dr called it greater trochanter bursitis. I’ve had the pro lo therapy , injections and pt. I’m trying your program!

[@PerformanceSportSpine]

This hip pain can be glad a variety of things. The progressive strengthening and rehab will help.

[@umit777.]

How is your bursitis now. What did you do

[@maylailum5335]

Awesome ‼️

[@PerformanceSportSpine]

Thank you!

[@zakiahart3919]

This is me on a regular bases due to a broken pelvic 3 years ago. I do the exercises I learn from therapy some of which you’ve shown here make a night and day difference! Thank you!! I do the bridges a lot they save my life, one he doesn’t mention on here I do is being on all fours with hunching my hips up and down as well. Squats I do too they are helpful! Since my injury I have to catch myself when my pelvic is tilted. I catch myself creating a habit to stand on the strong leg! The sleeping part helped me so much!! Thanks again. Sleeping can be uncomfortable without the cushion of a pillow between my legs.

[@PerformanceSportSpine]

The glute bridges are great option. We will take note of the exercise you mentioned, thank you! Glad to hear the sleeping part was helpful. Thanks for the nice comment!

[@zakiahart3919]

@@PerformanceSportSpine no prob thank you!! I had an acetabular fracture! Now arteritis is there. I maintain it with exercise! Helps a ton.

[@PerformanceSportSpine]

@@zakiahart3919 Yes exercises is key! Keep up the good work.

[@pearlinewarner161]

@@PerformanceSportSpine +

[@k1tty.c00k1e]

very helpful

[@PerformanceSportSpine]

Glad to hear that!!

[@mikes659]

Good Stuff.👍🏻👍🏻

[@PerformanceSportSpine]

Thanks for the visit

[@juliadean2473]

The demonstrations in this video are really good. Wonder if there is any possible similar treatment for ankle foot joint area injury? Is painful on the top area feels muscular or tendons and goes from the outside edge of foot to the centre inside the ankle.

[@PerformanceSportSpine]

Thank you. Hard to say for certain what issue you are dealing with in the foot. But this video may help: kzbin.info/www/bejne/eIDdammvh5iIjNU

[@raphaelrousso7124]

Gros merci !! Aucun thérapeute n'avait posé de diagnostic , c'est exactement ce dont je souffre . Dans mon cas la douleur ou plutôt l'inconfort "résonne " sur le devant de la jambe et le coté du genou + faiblesse de mon appui droit . Sans offense les kinésithérapeutes français ne me semblent pas avoir le niveau des anglosaxons Angleterre , Australie , et USA confondus , c'est mon avis , il vaut ce qu'il vaut . Merci encore

[@PerformanceSportSpine]

Thank you, glad you found it helpful!

[@almostbreathing]

I was doing another KZbin 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 YOU.......................................................................!!!!

[@PerformanceSportSpine]

This comment just made my freaking WEEK!! Thank you so much for sharing it with me. I am so glad you were able to listen to the podcast and find relief with the postural modifications and exercises! That is a huge victory being able to ditch the cane. You are truly most welcome and keep up the great work!!

[@almostbreathing]

Looking forward to the progressions and moving beyond broken to limber and strong. Thanks again! Also it’s shocking to me how the majority of PTs are promoting stretches which aggravate and make this condition worse. I’m so glad you’ve dug deeper. People - subscribe to this guy - he’s staying on top of his knowledge instead of resting on assumptions from decades ago.

[@almostbreathing]

Hey I have a question- I sometimes like to sit on my heels - sometimes with top of arch facing down / sometimes up on balls of feet - seems to put my knees lower than my hips and reduces compression. I bought a coccyx cushion and accidentally discovered my feet fit nicely in the coccyx hole and it feels good / especially because there is also some cushion on the outside of each hip. Am I deluding myself that this is a good option? I am guilty of deluding myself that the lotus position was good and six months later it did a lot of damage. Thanks!

[@PerformanceSportSpine]

@@almostbreathing I think that should be fine. Just make sure it doesn't irritate the hip afterwards (over several hours). And overall as long as you are seeing progress, what you are doing is working. Hope this helps.

[@almostbreathing]

@@PerformanceSportSpine that’s great to hear it won’t cause damage. Kind of taking the approach to make a circuit of many types of sitting scenarios through the day. Glad I can include one more. THANK YOU once again!

[@susanasante9006]

Three years ago I got this pain on my left hip I couldn’t walk straight someone suggest that I go to chiropractor within four visits I could walk straight again , he put me laying face up took my left leg against his chest and then bring my leg to my chest slowly, a few sessions and I felt much better , I was so thankful to him ❤

[@PerformanceSportSpine]

Glad to hear he was able to help you so much.

[@countycitybeach]

Since i started moving and exercising on an ultimate gym yoga and floor exercises is helping

[@PerformanceSportSpine]

That's great to hear. Keep up the good work.

[@lisaa6099]

This sis excellent

[@PerformanceSportSpine]

Thank you

[@michaeljoyce9180]

Hiya thank you for the really simple help-full video I weight train every day would you recommend putting weight on these exercises like a glute thrust or slowly build up to it again ?

[@PerformanceSportSpine]

Thank you! We would recommend doing them at least once, with the slow tempo and if they are well tolerated, then adding some weight.

[@lisaa6099]

This is good

[@PerformanceSportSpine]

Glad it was helpful

[@brjones43]

Live video easy to follow

[@PerformanceSportSpine]

That was our goal! Thanks for watching

[@christywhitley6053]

It 1 a.m. , pain preventing sleep. Thanks for info.

[@PerformanceSportSpine]

This pain can be severe and especially hard to sleep. You are most welcome! Hope it helps.

[@surajmadan4113]

Superb

[@PerformanceSportSpine]

Thank you! Cheers!

[@royalmfh]

I've had fairly severe symptoms for GT for 5 months...including some lower back pain. I see a physio but have been given no absolute diagnosis so I'm confused about exercising as worried symptoms will worsen. I have managed so far and there's been some improvement, but I seem to have reached a plateau. This video seems excellent - if starting from the beginning, how long should I give it before progressing to further stages? I have alot of weakness in the affected leg so weight bearing on that leg alone is painful and unsteady.

[@PerformanceSportSpine]

Sorry to hear you are feeling with severe symptoms. Thank you for the kind words. It is different for each person, but often it takes many weeks. Make sure to start slow, give at least 1 day rest between the exercises and when you progress, do so in small, incremental steps. Hope this helps some! Please let us know if you have additional questions.

[@maryalgar8779]

QUESTION: For the isometric external rotation, do you keep a slight bend in your knees?

[@PerformanceSportSpine]

Yes, have them bent slightly for that exercise

[@annamarinelli7426]

Si, possibilmente in italiano GRAZIE.🤗🤗🙋

[@PerformanceSportSpine]

Ok, we will look into it

[@justmi_girlie7983]

Great video. On the first exercise are you activating the feet in any way at all, or, only the glutes? Just making sure I understand you correctly. Thank you.

[@PerformanceSportSpine]

Thank you! Just the glutes. The foot comment is just a cue for activating the glutes!

[@lynnchapman2211]

My PT gave me lots of stretching exercises as well including quad stretch and calf stretch. What do u think?

[@PerformanceSportSpine]

We would stronger discourage hip stretching, as it further irritates and compresses the soft tissues. The tightness that is experienced with this condition is best addressed with graded activity and exercise

[@lauramadge1]

Thanks for this. I most of them with no pain and then the single leg step up I had pain in hip/glute area nearer the top of the step up. Should I not do this exercise?

[@PerformanceSportSpine]

Yep! If there isn't a major injury and the pain/discomfort is just temporary (during the exercise) it is generally safe. Some discomfort with this condition is normal, however the pain should not increase or be worse the next morning. Hope this helps

[@MRyouT2be]

Very enlightening! I’ve been dealing with this issue for a few months and haven’t made any progress. I think the biggest issue is that I sit cross legged a lot and maybe have been over stretching it. What would be the best position to sit? Should I be avoiding 90/90 and pigeon type stretches? Thank you!!

[@PerformanceSportSpine]

Thank you!! Sorry to hear you have been dealing with this for a while. For sitting, try to have you hips higher than your knees and place your feet wider than hips (abducted). And yes, we could recommend to stop stretching and avoid those two that you mentioned. You will likely feel improvement in a few days. Then gradually strengthen the hip. Let us know if you have any specific questions.

[@MRyouT2be]

@@PerformanceSportSpine thank you very much

[@PerformanceSportSpine]

@@MRyouT2be you’re most welcome!

[@johnkrazzki6492]

I have been working out for a long time, hight intensity style and also do cycling/MTB and been suffering from tight glute medius and trochanteric pain on the right side on and off for years. I have aggrevated this issue last year when I went hiking in the mountains. Poor sitting and walking habits and poor advice (pigeon stretching etc.) made it worse. I also have a blockage in my right SI joint which seems to be connected to the hip and lower back pain and a "stiff" walking style which is a vicious circle... Now, thanks to your video I'm back on track and it is slowly getting better. I have a question regarding the volume. Should I do the exercises 3-4 times in addition to my normal trainning and cycling/hiking? Or would 2 times be sufficient to prevent overtraining? Then should I do them -on leg days-- prior to the loaded quad training as a warmup or on off days only? I want to progress to get rid of the problem for good but feel that my glutes and quads might become overworked with the other activities combined...The first exercise I do daily and I feel this has already helped but I'm not sure how to include the progressions. Thank you!

[@PerformanceSportSpine]

Glad to hear that things are going in the right direction. My guess is 2 x/week will be sufficient as it seems your training volume is relatively high. If you see regression, I would bump it back up to 3x/week. I would recommend doing them on the days you already train, give you some full days to recover. I would do them after your quad sessions (you may want to rest for 10-20 mins, before starting if you have the time), start slow, but make sure to increase the intensity week by week as symptoms allow. I find the people don't progress the exercise intense enough at the later stage of rehab to get a full recovery (often a months thing, not weeks). Please let me know you have any further questions. Thanks for the nice comment and keep up the good work.

[@johnkrazzki6492]

@@PerformanceSportSpine Thank you for your time and your answer.This makes sense and it helps me a lot to know now how to proceed!

[@PerformanceSportSpine]

@@johnkrazzki6492 You are most welcome!

[@doctorfloydhayworth9080]

Excellent video. 2 questions: what if you are still sore. 1)I get NOT stretching, which makes sense. Resting alone has not helped so I'm ready for exercise even if painful. 2). What about ice and anti-inflammatories?

[@PerformanceSportSpine]

Thank you! Good question! Ice and anti-inflammatories can be helpful. With the exercises initially when you're sore, the idea is that it shouldn't increase the soreness. So if you are a 3/10 (baseline), start with a dosage that doesn't flare it up, then gradually increase the exercises over time.

[@lindaharrison3240]

I've had this issue since I was in my early 20s. Through years of ballet and walking and yoga and everything else, I've had this problem. Looks like the key is to get your buns to do the work for you to release the load from the hips. I admit to being skeptical. My side hips have been so sore for so long that I cannot imagine that pain being gone. Can you increase the volume on your taping, please? Thanks for sharing.

[@PerformanceSportSpine]

Sorry to hear that. And we completely understand you skepticism. We have found that individuals that temporary reduce the irritating positions and gradually strengthen their hips over many months, have promising outcomes. We the key being progressing to a high enough intensity with the rehab. We will look into how to increase the sound. Thanks for the comment!

[@mpg.1]

I feel for you as I am a long time sufferer too. Two things I have found helped ease the pain... swimming in cold water and lavender almond oil rubbed on sore area. Good luck with these exercises.

[@harrymurray7320]

Thanks so much for this! A quick question, is this a separate issue to FAI? Or are the two linked? Also, I have this solely on my left side, left hip. My right hip and leg are my dominant leg and the stronger of the two. Is this usually caused by overall weakness and lack of muscular activation/strength? Hope you can help. Thanks again.

[@PerformanceSportSpine]

You are most welcome. Yes, this is a different condition than FAI hip impingement. Here is a video of it if you would like more information. Hip Impingement Video kzbin.info/www/bejne/fIesi4aEhrqjf9k If you have this condition, all you need to is follow the exercises we have provided. This is caused by an excessive overload of the gluteal tendons/muscles. This can be from an acute, singular incident or more commonly, a cumulation over time.

[@harrymurray7320]

@@PerformanceSportSpine Thanks so much for the answers! Do you commonly find with both FAI and lateral hip/gluteal tendinopathy it affects one hip/ one side?

[@LoveLife-xv9bz]

Do you recommend wearing tight belt around pelvis while doing these exercises to ensure it’s fully stabilized so it doesn’t sway?

[@PerformanceSportSpine]

We typically don't as we want the muscles to do the stabilizing. However, if you found it beneficial that is great too!

[@aidanperez2495]

Hey! This problem started after I had a heavy back squat set. Along with these exercises, would massaging the area with a massage gun and using a foam roller help? Thank you so much for the great video!

[@PerformanceSportSpine]

Thanks for the nice comment, glad to hear it was helping. Do NOT foam this area, if you use the massage gun, do it gentle for only a few minutes on the muscle belly of the glute, not over the greater trochanter (large bone on the outside of the hip).

[@aidanperez2495]

@@PerformanceSportSpine Thank you for the quick response! I have one more question. Would you recommend ice baths? I work part-time at a restaurant and have unlimited ice at my disposal. If so, how long should I do the ice bath. Thank you so much!

[@kathymorrison1740]

If I'm just starting these exercises, do I do them all at once with the recommended reps?

[@PerformanceSportSpine]

Best to start with the isometrics @ 2:35. If those are too easy do the level glute bridge @ 3:42 and level 1 squats @ 5:00. Then progress each independently as your symptoms allow to the staggered, then single leg.

[@monkeybrain162]

Good

[@PerformanceSportSpine]

Thanks

[@theresaagopian4433]

I'm scheduled for hip replacement soon, on my (right) bone on bone hip. My question is after several months of pain on my "bad" side, the other leg is now bothering me even more! Is this normal? Maybe I'm compensating for the bad side. I know I have been limping / walking unbalanced for quite a while now. Thank you!

[@PerformanceSportSpine]

Sorry to hear about your hip. It is common to protect one side and the expense of the other. Sounds like compensation to me, but can be certain.

[@potrelviewer9536]

Another fact to point out for this kind of video is to not ignore that some people (a rare percentage) haven't had the chance to learn some functional moves implying the hip region. I'm one of those people: there's plenty of functional moves that I've never learned during my body development (how to squat without having the knees on the verge of breaking, not able to move sideways, unable to engage core muscles in any situation, etc.). I've searched far & wide on the Net for some kind of educational exercises that would make my brain re-learn those motions that I've never learned at all. If even after all this search, the possible therapy sessions, there's no improvement at all, then I'm definitely afflicted with cerebellum ataxia (the inability to establish neural communication between the cerebellum, aka the back of the brain, & the muscles).

[@PerformanceSportSpine]

Not really. What is the difference between a functional vs non functional movement of the hip? All movement/loading of the hip is functional. We don't need to create unnecessary barriers to movement

[@SingYourselfWell]

I just found this, thank you, Zach! Will definitely want to try these! I'm in my 60's though, and have over 40 years of sitting cross legged during daily meditation behind me. Are these exercises safe to stop hip pain (from loss of cartilage) in that case? Thank you!

[@PerformanceSportSpine]

Thanks for the comment. In general, yes the exercises are safe (if dosed appropriately). However, unfortunately we aren't able to tell you specifically if they are safe for you without a personal assessment.

[@SingYourselfWell]

@@PerformanceSportSpine thank you Zach, appreciate it, and understand.

[@PerformanceSportSpine]

@@SingYourselfWell You're most welcome! Hope they help.

[@JohannaAdamson]

Very good video. I am not sure what is going on with my hip. When doing these exercises I feel pain in the groin. What do you advise?

[@PerformanceSportSpine]

Thank you! That sounds like it is in the adductor region. Is the pain temporary or persist after you are done with the exercises?

[@JohannaAdamson]

@@PerformanceSportSpine thanks for replying. The pain goes away, but I feel it always when I bike, exercise or when doing squat like exercises.

[@JohannaAdamson]

@@PerformanceSportSpine it also hurts lying down

[@sharondowds9590]

This video had some great information. I suffer badly I am loosing most of the movement in left leg due to operations I should never have had done. My hip the broke to peices whist being 8 months pregnant. Can u give me any good times on how to die down the pain. I am getting a lot of burning in leg and front ankle area. Hope u can help. Thanks.

[@PerformanceSportSpine]

Unfortunately without knowing your condition and doing a Hx and PE we won't be able to give you any advice on this issue

[@Knud451]

Thanks a lot! I have a pretty strong theory that my lateral hip pain comes from an inner thigh injury which has made me compensate/shift in the hip. Does that make sense? And can something be done to restore that "balance" between inner thigh and lateral hip?

[@PerformanceSportSpine]

You're most welcome! We agree, it's highly likely that the previous injury is related to your current issue. Yes, we see this often. Have you seen anyone yet for this issue?

[@Knud451]

@@PerformanceSportSpine thanks! I've seen a lot of people 😀

[@PerformanceSportSpine]

We figured. We do other online consultations. If that is something you are interested in, you can email us @ info@perfsportnspinecom for more details.

[@petedawson5875]

So we know stretching can often hinder this issue - what about foam-rolling? Would the body recognize this as more trauma, or would that extra blood-flow and whatnot be helpful? I’ve almost got mine solved! As a massage therapist, I’m curious if pressure will help finish it out. Thanks so much!

[@PerformanceSportSpine]

Glad to hear you got yours almost solved. We typically don't recommend foam rolling, especially over the outside of the hip as it increases the compressive forces on the soft tissues. And exercise/movement will increase blood flow just as well.

[@corrine82]

I so want to follow this advice but when I did PT a few months ago, he said my trouble was with the TFL. Is TFL part of what you’re talking about here?

[@PerformanceSportSpine]

A couple of things; 1) If the problem is still going on, it is likely what the PT told you was not accurate, if the diagnosis was accurate the problem should be resolved 2) Rarely is a single muscle or area the complete problem, pain is complex 3) Have you done any exercises/rehab for your hip?

[@robinbauer1975]

I am a middle distance runner 100 km per week and four sessions (threshold, vo2 max) and I get it every begin of the base training

[@PerformanceSportSpine]

Sorry to hear that, hope this video helps

[@ayudaparalacomunidad6951]

Today, the glute max on that side has atrophied to be smaller than the other side. Is this common? And could the weakened glute be prolonging the recovery of the original pain?

[@PerformanceSportSpine]

It is somewhat common, and could possibly be one reason that the pain is prolonging. But hard to say for sure.

[@gayleostic9738]

How long is your progressions? A week or two or moving to next exercise after how many days/weeks? Thanks

[@PerformanceSportSpine]

Yes, usually 1-2 weeks for each progression.

[@JediStockTrader]

So, how do you diagnose this from other issues like piriformis? I sit all day, when I go walking a lot of time my lower back is also sore. Yet when I put a backpack with weight on the pain goes away but pain comes back , pain also tends to shift from the rear small area to side of hip and sometimes mid thigh. If I sit in a soft chair for hrs I have a hard time walking. Cant sleep on one side without pain but am always shifting all night. Touching my toes types of stretches relive the pain temp when I need to keep walking . I noticed just a few days ago I tried a hard ball on the small upper middle glute region.Pain but after I did that I could walk and keep pain free many hrs.

[@PerformanceSportSpine]

Some important things that distinguish this from other conditions: 1) M/c in people in their 40-60s 2) Pain/weakness with single leg standing 3) Pain with walking, laying on painful side 4) (+) ortho test, FADIR and FABERE 5) Tenderness over the greater trochanter (large bone on the side of you hip)

[@trinijoyl1720]

How long after doin these excersise should I feel better. No pain

[@PerformanceSportSpine]

For most cases, if you are consistent, 3-6 weeks

[@1smae100]

What a good exercise to stretch hip and buttock discomfort

[@PerformanceSportSpine]

Yeah the exercises are great!

[@ASMRyouVEGANyet]

A lot of these are exercises my PT gave me but to help with knee pain and weakness. Is there a connection?

[@PerformanceSportSpine]

These are good exercises to strengthen the hip and knee.

[@ASMRyouVEGANyet]

​@@PerformanceSportSpine thank you for your quick response. I've definitely been reminded I need to start my PT exercises again, thank you for confirming it. This hip pain seems to flare up along with the knee pain, especially after having to use stairs a lot. It's so awful. The interesting thing is the movements to avoid seem to feel good sometimes. 🤷🏼‍♀️

[@diannshoemaker6419]

Thank you. I'm already doing stretches, but not these.

[@PerformanceSportSpine]

You're so welcome! Exercises are a must for this condition.

[@ridonsaxosimbolon1287]

Matic or manual car to drive a good for theraphy/streches for glutel tendonypathy?

[@PerformanceSportSpine]

Automatic is better than manual for this condition

[@ridonsaxosimbolon1287]

@@PerformanceSportSpine thanks docter

[@jdurrani6454]

Lifted something heavy and sprained a hip muscle. Difficulty walking sitting or lying down. Any exercises?

[@PerformanceSportSpine]

Unfortunately we can't recommend any specific exercise as we don't know the exact nature of your condition

[@Jules-740]

Do you have anything for greater trocanter hip bursitis?

[@PerformanceSportSpine]

Here you go: kzbin.info/www/bejne/fpWapYCKqN5-bc0

[@Jules-740]

@@PerformanceSportSpine thank you very much!

[@marywaite1486]

How do I know if it is bursitis or tendinopathy? Thanks

[@PerformanceSportSpine]

Gluteal Bursitis usually involved the following: 1) Recent trauma or direct compression to the area 2) Acute, onset happened a few days, possible weeks ago 3) Severe pain, 8/10 plus. 4) Ice significantly reduces the pain Here is a video we made: kzbin.info/www/bejne/fpWapYCKqN5-bc0 We would argue a lot of people are miss diagnosis with bursitis that actually have gluteal tendinopathy, as studies show individuals with pain have issues with the tendon and muscle strength, and any bursae issues are more of a symptom of the problem, rather than the problem itself.

[@marktheunitedstatescitezen185]

I have a lot of difficulty walking up stairs with my left leg which I hurt back in 2015 stretching doing a split with toes pointed forward then I converted that stretch into a Taekwondo stretch where in that stretch you lean forward like doing push-ups but you let you’re waist sink into the floor stretching the upper Quads and lower abbs but the issue was I did not do the stretching for like 5 years and tried to do it again and did not warm up and I kinda forced it the next day when I get out of bed I fell on the floor and this was back in 2015 and my doctor now wants me to have a hip replacement and then go fuck physical therapy he’s not even looking at the piriformis muscle or sciatica !

[@PerformanceSportSpine]

Sorry to hear that, have you gotten a second opinion? Typically with gluteal tendinopathy, the presentation is pain and weakness over the lateral hip. Worse with compression, sitting with legs crossed or laying on the side. And walking/stairs can be painful

[@caabcrochet]

When you say to do the exercise progression do you mean start with the easiest version of each exercise in the video (doing them all right away) or start with the first exercise and add each following exercise as you progress? Also, I used to stretch after walking. Are there safe post exercise stretches that can be done once healing has taken place that won’t exacerbate this issue?

[@PerformanceSportSpine]

If you are starting with the isometrics (standing or laying) just do those. Once you progress from there, best to do the bridge, squats and lateral band exercises together as tolerated. You can progress each exercises individually. Once the healing and recovery has happened, you should be able to return to the previous warm down stretches. The stretches/positions are meant to be temporary avoid, not that they are inherently bad.

[@caabcrochet]

@@PerformanceSportSpine thank you so much!

[@PerformanceSportSpine]

@@caabcrochet You're most welcome!

[@naomizeitz5208]

Going up in the chair is very difficult. Any options until it gets easier?

[@PerformanceSportSpine]

Yes there are 3 options we use. 1) Squat onto a bed or put a pillow or cushion on the chair to reduce the range of motion 2) But you hands on your legs and use them to assist you standing up 3) Put the chair next to a counter or wall and use 1 arm to help pull yourself up Hope these help!

[@erenix3909]

I am currently trying to figure out w my dr and pt to determine if its gluteal tendon pain or if it because or disc issue. a year later i feel less pain in my l5s1 area but what hurts is my ass and side of the hips-it feels like bursitis or tendon pain. the pain ONLY comes from sitting or lying on the area. makes office work impossible unless i stand. do most ppl w this have trouble sitting, or it varies? thanks for this video! much appreciated!

[@PerformanceSportSpine]

Hi! Sorry to hear you are dealing with this pain for so long. Gluteal tendon and disc issues can be difficult to differentiate sometimes. Sitting and laying on the affected side are definitely cardinal symptoms of Gluteal Tendinopathy. Have you tried sitting with your knees farther apart, or using a cushion or donut? Also have you tried exercises similar to the ones we show in the video at the end, gradually progressing the intensity over time? Thanks for you kind words!

[@erenix3909]

@@PerformanceSportSpine thank you for your advice. I will continue the exercises in this video. I noticed that side leg raises made the side hip pain worse sometimes-so I have tried a variation of movements. But i will stick to these exercises for few weeks and touch base. I’ll look into a donut cushion too. does sitting w legs apart more not compress the sides a bit?I’m def subscribed to this chan now. keep up the good work!

[@PerformanceSportSpine]

you are most welcome! We hope it provides some clarity. Typically doing movements or positions into abduction (away from mid-line) decrease the compression of tissues between the greater trochanter and IT band. Please let us know if you have any additional questions. Thanks for subscribing!

[@PerformanceSportSpine]

@john cunningham Sorry to hear that. Our patients typically see great results anywhere from 6 to 10 weeks, assuming adherence to the rehab. You may find temporarily running every other day helpful to allow the tissues more time to recover. Have you started any resistance training/rehab?

[@nelli49]

​@@PerformanceSportSpine 😅

[@bfgaming2624]

Hi. I only get pain in both my outer hips when I sleep on my sides. I have had the problem for years and I have recently started running and psoas stretching, (after watching Goggins), which seemed to help at first but it has been sore for the last few weeks again. Will these exercises help with my pain? Thanks.

[@PerformanceSportSpine]

Hello, they will. Also see if sitting and crossing your legs, standing into one hip or when walking up stairs, if you pelvis tilts down. If any of these positions hurt, try to temporarily avoid them.

[@bfgaming2624]

@@PerformanceSportSpine Excellent. Thank you. I will update you on my progress.

[@PerformanceSportSpine]

@@bfgaming2624 you’re welcome. Sounds good!

[@plumeria66]

Hi, I would like to do these exercises but my hip flexor (the exact spot you pointed) is still painful. Am I supposed to wait until the pain is gone before I start or should I ease into the exercises? I’m afraid to aggravate it. I tried some gluteus minimus and medius exercises but ended up with this pain again. Feels like if I don’t do any exercise the pain goes away. Would love to hear your thoughts, thank you!

[@PerformanceSportSpine]

Can't say specifically for you, as we don't know your exact condition. But in general it is finding the right entry point for the dosage of exercise that doesn't aggravate your system. For example, if you did an exercise for 3 sets of 10 reps and it flared up. Try again and 2 sets of 6 reps, if that goes well, gradually increases. Hope this helps!

[@plumeria66]

@@PerformanceSportSpine Yes, that helps very much. Appreciate your suggestion. Will follow it and see if I get better.

[@thebrain678]

What if you can do all these exercises? It is on my right hip. Do I just focus on my right and forget about the left?

[@PerformanceSportSpine]

Hard to say for certain, but most likely you need to increase the intensity of the exercises, i.e. make them harder. Also there may be a few positions that is causing excessive compression of the soft tissues. Don't forget the left, do a 3 to 2 ratio of right to left.

[@martinnichols45]

I'm an athlete and from all the videos I've been viewing I'm pretty sure I'm suffering from gluteal tendinopathy . The problem is all the movements that involves bending forward hurts a lot . Also , the very end portion of the squat ( upward) is the one that hurts the most in my glute/hip. Putting my pants is very challenging and hurtful and even more so putting my socks. So most of the exercises involve bending forward to put a band on or getting on the floor and getting up by myself (outch ) . Perhaps you should address other possible issues like labrum tears or bursitis before jumping up to the exercises ( unless I've missed other of your videos) .

[@PerformanceSportSpine]

There is the standing isometric @ 2:38 that doesn't require bending forward. As for the labrum issue that will be address in a different video, can on pack so much into one video. We do have a video on gluteal bursitis: kzbin.info/www/bejne/fpWapYCKqN5-bc0

[@martinnichols45]

@@PerformanceSportSpine thank you for taking the time to answer .

[@PerformanceSportSpine]

@@martinnichols45 Of course! Please let us know if you have any additional questions.

[@nicolassarjveladze]

I've had this for last 4 month, it has been persistent throughout this time till today. would you say it's better to stop doing heavy barbell back squats or completely take off from lower-body resistance training for 4-8 weeks to recover completely from this type of injury? My main question is if it's possible to naturally recover from the lateral hip pain if completely eliminating exercises that trigger the same pain and if it's possible what is adequate time span to expect improvements or full recovery, 4-12 weeks?

[@PerformanceSportSpine]

It's best to find a gray area, if you completely stop, the pain will likely reduce, but the tissues will get weaker and then as soon as you start lifting again the pain will returning. 4-12 weeks is a very realistic timeline, but try and find a lifting dosage that doesn't aggravate the issue, then slowly progress. Often if the tissues return to a baseline level of pain or discomfort withing 24 hours, you aren't pushing it too hard.

[@nicolassarjveladze]

@@PerformanceSportSpine Understood! Thanks a lot for the response 🤝🏻

[@PerformanceSportSpine]

@@nicolassarjveladze Anytime. Let me know if you have any additional questions.

[@petedawson5875]

Sorry if I missed this - so would something like Seated Adduction be helpful, harmful, or neutral/irrelevant here? Not sure if that’d (positively) relieve tension on the lateral side by working the antagonist, or (negatively) reinforce the imbalance and put even more pressure on the lateral side

[@petedawson5875]

Addendum: I mean Seated Adduction as an exercise, the machine version!

[@PerformanceSportSpine]

We would typically not recommend adduction exercises, as that motion/exercise will increase compressive forces between the IT band the greater trochanter of the femur (thigh bone). However, if you do this exercise and it doesn't seem to make the issue worse (while during and 24 hours later) than it is probably fine.

[@petedawson5875]

@@PerformanceSportSpine legends! That makes sense - initially I thought I had general tightness in the area, but finding out that it’s actually compression puts a spin on how I was attempting to solve it. Thanks!

[@PerformanceSportSpine]

@@petedawson5875 You are most welcome!