How to FIX Lateral Hip Pain..Best Stretches & Exercises for Greater Trochanteric Bursitis!

[@Leeshiner5028]

I have searched many videos for this pain, it's gotta be the best one so far

[@PerformanceSportSpine]

Thank you so much! Really glad to hear you found it helpful.

[@susan174]

I just discovered your videos on greater trochanteric bursitis and gluteal tendinopathy, and they are nicely done. I've been having problems with my left hip for well over a year, but you're the first professional who's helped me to understand just what might be going on and how to help myself. Following your instructions just for a couple of days has made a difference. Thank you, thank you, thank you! I have one technical suggestion-- Please record any new videos at a higher volume. Recording volume on these videos is so low that it's hard to follow the narrative closely. Again: thanks for your good work!

[@PerformanceSportSpine]

Thanks for watching. Glad the instructions have helped. There is a lot of misinformation on this topic out there, that often leads people down the wrong path. Yes, we didn't realize the volume was low. We turned it up on the newer videos once we figure it out. Thanks again.

[@clublulu399]

Doing the banded leg swing exposed some major weakness is my left hip/glute. Performance between left and right glute is literally night and day difference. I’m shocked. I must’ve been always favoring my right. Thanks for the informative video.

[@PerformanceSportSpine]

Thanks for sharing! Always good to identify those asymmetries and address them accordingly!

[@minnie4650]

Great video! Thank you..

[@PerformanceSportSpine]

You are welcome!

[@TheLiggster]

Thanks for sharing this. Found it really useful 👍

[@PerformanceSportSpine]

Great to hear! You're most welcome.

[@jamescampbell2521]

This is me.🤔 Good info👍

[@PerformanceSportSpine]

Glad it was helpful!

[@jasodan72]

This fits my left hip pain to a tee. Excellent video explaining it all and showing not only what to do, but also what not to do. I am going to try all of this starting tomorrow. So, is this something that will take a lomg time to heal?

[@PerformanceSportSpine]

Glad you found it helpful! We would say it takes 4-8 weeks typically of consistent rehab with progression. Will be variations however depending on different factors

[@natc4528]

thankyou

[@PerformanceSportSpine]

You're welcome!

[@gazchatten3052]

Hi I’m suffering from pain in this spot ..I cycle and walk but have had no hint prior to waking up one morning stiff in the joint which then became very painful to press on the area the next day …does this sound correct plz

[@PerformanceSportSpine]

Prior to the pain, were you more active for several weeks (30%) compared to normal? Often this condition hurts if you lay on painful side, weakness/pain standing on that leg. Can't be more specific without an individual exam

[@gazchatten3052]

@@PerformanceSportSpine no less active 50% down as weather terrible …defo hurts to lie on that side and even sitting is uncortabke …walking isn’t too bad ….do I let the pain go completely before starting the excersises or ease into it now …thanks

[@PerformanceSportSpine]

@@gazchatten3052 A significant decrease in activity can be the same as a increase. it's a relative change from "normal." Assuming that you have this, you can ease into it. Some important points. 1) Start slow, probably 30-40% of what you normally do, and every other day 2) Some discomfort is normal, but it should increase as you do most sets/reps 3) You won't know until the next morning if the pain is worse at 24 hours you did too much, even if it didn't hurt during the exercises/activity

[@stormfevered]

Why do you say don't stretch, when so many other doctors advise stretching?

[@PerformanceSportSpine]

Because it is a weakness and compression of the tissues. Stretching doesn't do anything for the first and can irritate the later. If you gradually strengthen the hip over 4-8 weeks, you will see positive results. As for why other doctors advise, I have not idea. Exercise > Stretching

[@marymcandrew7667]

If someone does have one leg longer than the other do you recommend a lift in shoe to bring hips more level? I have scoliosis and one hip is lower so for about 35 or more years I've had a 1/4 " lift in one shoe. But this year I'm suffering badly in my opposite hip and can see its still higher. Do you think I should try a higher lift (and do these exercises too?)

[@PerformanceSportSpine]

Hi! Do you know how much longer the one leg is than the other? With heel lifts there is often trial and error. If the opposite hip is bothering you, you may want to take the heel out for a week and see how it goes (as the heel lift may be putting more stress on the opposite leg). If that doesn't work, then try adding a larger one in. And yes, do the exercises!

[@marymcandrew7667]

@@PerformanceSportSpine Thank you, I'll try both and see and keep stretching and exercising!

[@PerformanceSportSpine]

@@marymcandrew7667 Sounds great! Let us know of you have any questions

[@stormfevered]

Slow down with your speech please!

[@PerformanceSportSpine]

Will do.

[@audreybang7807]

You are hard to hear.

[@PerformanceSportSpine]

Will look into it

[@maylailum5335]

Awesome 💯‼️

[@PerformanceSportSpine]

Thank you!

[@emazey5044]

Discovered this video a couple of days ago and immediately started doing the does and avoiding the dont's, very effective!. Today tried one of the tier one exercises. Felt good. I'll go super slow since that's my downfall, I jump in with too much too soon lol! Thanks for this Dr. 👍😊

[@PerformanceSportSpine]

So glad to hear you have found it helpful! Good job, slow and steady is the name of the game with this issue. Please let us know if have any questions along the way. Keep up the good work! Here is another video with some different exercises if you are interested: kzbin.info/www/bejne/omawlmuXZq2on5Y

[@vivianeraw8448]

Hey how r u now Did u recover from bursitis !? Any tips how to improve quality of life !?

[@emazey5044]

@@vivianeraw8448 ha! Thanks for the reminder of these exercises. 2022 was a rough year health wise, any improvements kept being wiped out. New year fresh start, back at the drawing board. I also follow Upright Health, recommend, Matt is great! Best.

[@philipkim9779]

Thank you for making and sharing this excellent content.

[@PerformanceSportSpine]

You’re most welcome! Thank you for the nice content

[@adampepsi167]

I have lower back pain and I did stretch my hips becuase I thought that was the problem. Now I felt sore in my hips for two weeks and it won’t go away. You think training will help?

[@PerformanceSportSpine]

Exercises at the right entry level and then progressed correctly will be much more beneficial for you problem. So yes, training will help.

[@adampepsi167]

Thanks for your answer. How many times per week you recon I should train with this kind of problem? And can this exercises you show on the video help with my sore hip?

[@PerformanceSportSpine]

@@adampepsi167 Typically we recommend every other day (3x/week). The exercises with help if the soreness is from this condition

[@MDcrabster65]

This makes so much sense! I'm a runner and have been stretching, especially hips, and the pain has only worsened. It's on both sides now, but the right side is most inflamed. Going to have to train myself out of crossing legs when I sit, too. Really appreciate the explanation of cause and remedy. Am I making the situation any worse if I keep running while in pain?

[@PerformanceSportSpine]

It will really helped, often people start seeing improvements within a few days. Most of the time you can keep running, but initially it will have to be less than you are currently doing. If you don't mind me asking you a few questions, how often/long do you run? And how is the pain during and the next morning after the run?

[@MDcrabster65]

@@PerformanceSportSpine Would you believe I've been dealing with this pain for YEARS??! It derailed my running more than a year ago; I just couldn't stand the constant ache in the back of my low hip, wrapping around the side of the thigh. Simply implementing your sitting and sleeping suggestions has helped exponentially. Many thanks!!! I'm starting the strengthening exercises today. I run every other day for 2-3 miles, usually have a fair amount of hip pain within hours of the run, or sometimes it never goes away and I just keep going. Now that I'm not crossing my legs or stretching, the pain is almost gone after a day and a half.

[@PerformanceSportSpine]

@@MDcrabster65 We would, we have seen it a lot, when the tissues stop getting irritated the pain dramatically decreases. So glad to hear you have seen a similar experience. For running, some general parameters. Try to establish a baseline of what the hip can handle, run no more than every other day, gradually increase and try to make sure the pain is back to baseline 24 hours after the run.

[@vivianeraw8448]

Hey how r u now Any improvement 🤏 Did u do PT exercises !?

[@MDcrabster65]

@@vivianeraw8448 I did the PT exercises for a bit, maybe a few weeks. But honestly, making the lifestyle changes he recommended and staying with them has kept me pain free!!! The biggest challenge was learning to "manspread" when I sit most of the time at home, not cross my legs, which had become a bad habit. I've also been careful with running in terms of paying attention to correct form, not increasing distance by more than 5%, some weeks not increasing at all, and running every other day at most.

[@vivianeraw8448]

Hey I did weighted hip abduction exercise wrongly , i put the weight disc of 10 kg on my hip Bone 😫 And caused hip bursitis i stopped exercising and kept swimming for a month with no releif felt im overdoing it So i took rest for two months there s a very slight improvement i Can now walk 15min before i could not walk 5min but still get flare up. Stretching iritate bursa more I dont sleep on my sides to prevent putting pressure the bursa Tried hip bursitis exercises they made me feel worse especially the clumshell so i stopped Yesterday i walked half an hour i felt worse today so m not walking As you mentioned decreasing activity Can be worse as increasing IS very true 😮do i try to walk little instead of taking full rest🤔 even with flare up!? Pls what do you think of swimming crawl IS it agraviating or not because of the rotation of the hips when kicking

[@PerformanceSportSpine]

Sorry to hear you are dealing with this. A couple of things swimming is likely to irritate this condition as it repetitively moves the irritated tendon over the greater trochanter of the femur. Stretching should be avoided, as it adds addition compression and with walking you have to establish a baseline. From a pain perspective, rather than a fitness. So if you can only walk 2-3 mins to start without flaring it up, that is where you need to start and then gradually increase over time as your symptoms allow. With swimming, have you tried free style? This video should help as well: kzbin.info/www/bejne/fpWapYCKqN5-bc0