Is Walking Good For Gluteal Tendinopathy?

[@JB-nr8fu]

I have not been diagnosed w this, but it sounds like what I’ve been dealing w for 11 years and been searching for answers w multiple PT and doctor appointments. I’m a healthy and fit 63 year old.

[@Maxx-s7d]

In my opinion this lady is so good at her explanations and advice.

[@mz-dz2yn]

Maryke is exactly correct. Excellent video. She knows her field very well. The healing can take along time esp. if over 40,50,60 etc give it time. the tendon give 30% of the power of the muscle in springiness when injured all the work goes onto the muscle so go easy.

[@life-mm5do]

I have been suffering with this for a year. My orthopedic doctor originally diagnosed me with bilateral bursitis. Had two injections and obviously didn't help at all. Just recently had an MRI and was diagnosed with bilateral gluteal tendinitis. Another reason why I got worse over the months was doing physical therapy exercises. The stretches make it much worse. I read that stretching is not recommended. I've stopped all exercises except bridges and hip flexion exercises. Thank you for this video!! Very informative.

[@its_chyguy6892]

how is it now?

[@life-mm5do]

​@@its_chyguy6892 Still in a lot of pain .

[@helenadias2669]

kzbin.info/www/bejne/aIrLkJmphLJ0ma8 maybe these exercises could help? I will try them from today because I have also been in a lot of pain for over a year and don't know what to do anymore to get better.

[@thegoat170]

Daaamn 5 months later and you still feel pain??? I have gluteal tendinitis too and its been 4 months since the pain arrived. I couldn't raise my legs at all, or run, or climb stairs and i felt like my hip was cramping ect...

[@thegoat170]

how is it now? And what are your advices

[@meinhendl]

i have to repeat myself . your explanations are the best . I am so thankful . my mistake is to think to be 20 but i am almost 73. i ignored to have days when i should rest. we have a saying : wgo rests, rusts . have a good day.

[@BrandyWiseNL]

Doing exercices during my walk. With rails, lamp posts etcetera. Really great relieve to stretch every now and then. Hilly terrain and stairs I dare now to test and see how far I have come in 6 months. Little bit of adventure 😊 You become SO very aware how much load every activity adds each day .....

[@music2468]

Finally, I have been looking for this information for days, thank you so much for this video!!! A few months ago I was doing 7 mile hill walks no problem, now i can't even walk up one flight of stairs - it's so upsetting. I have an MRI and radiologist report of tendinosis but what good is that without SPECIFIC advice. I will view all the videos and probably book a consult too.

[@SportsInjuryPhysio]

Glad it was helpful!

[@davidrenz5886]

Such a good informative video which answered many of my questions! Thanks for sharing🙂....

[@SportsInjuryPhysio]

So glad!

[@annettehunter9743]

These videos are excellent. Thank you so much. I booked an online appointment as I know I will get great help.

[@SportsInjuryPhysio]

Wonderful!

[@nickie_katharina_foenshauge]

Excellent video - just what I needed. I've been dealing with this crap for the better part of a year, now.

[@SportsInjuryPhysio]

It can be sooo frustrating! Glad you found this useful.

[@JamesFeey]

How are you now?

[@lornazabel6758]

I had this along with sciatica, I take a sublingual multi B-vitamin complex, along with a prebiotic and prebiotic supplement and have greatly reduced my pain, however I do still do have extreme hip flexor pain at times, especially walking uphill.

[@bva5362]

First time in my life to have pain constantly for almost a year. Sometimes I feel this pain is going to be with me the rest of my life. The intensity of pain varies, but have never been pain free. My next step is getting ultrasound guided injection. Hopefully it will help pain… I am ready for a road trip, but pain intensifies when sitting for long periods.

[@DragonMagick]

How are you doing now? Have you ever tried Shockwave Therapy?

[@susheeltamrakar945]

great explanation. i have subscribed to your app, which is awesome. i am seeing improvement already. thankyou

[@SportsInjuryPhysio]

You're welcome!

[@mz-dz2yn]

one can get glute tendonitis and hamstring tendonitis from using snorkling fins often for many years ... it can take many months to heal

[@katdunn7934]

Another great video! My PT had me doing so many different stretches with 30 reps, every day. I was in extreme pain and didn't have that rest in between. Taking steroids and Naprosyn was what I was given. Months of therapy and no improvements. This was last year, before diagnosis of gluteus minimus tendinosis, labral tear and cyst, via MRI. Do you treat tendinosis the same as tendinitis? From what I've read, tendinitis is inflammation and tendinosis is a breakdown of the tendon and it can't regenerate.

[@SportsInjuryPhysio]

People use those terms interchangeably so I would not tailor treatment according to the name but rather according to how the patients presents to you e.g. how sensitive is the hip, what movements aggravates, how strong they are etc. From the research it seems that true tendinitis does not actually exist for gluteal tendons. You may find more advice in our playlist about gluteal tendinopathy: kzbin.info/aero/PLkRW4ITRa6bDEJQx5Wr_MjWP2XecrI4Q2

[@katdunn7934]

@@SportsInjuryPhysio thank you!

[@HappyGnoux]

*I'm hyperlax and have gluteal tendinopathy. I've noticed that walking in a hard surface (like the pavement) hurts me more and faster than walking on a soft ground (like walking on a dirt path in the nature, a forest path, ..etc.). And it's also better if it's quite a flat path like you said, not sandy or wobbly, so it doesn't put too much strain in my tendons as I try to maintain my balance. *Also when I need to walk on hard surface, I use shoes that have a good shock absorbency without being too heavy (I found that the CloudFlow by the brand On Running, are really good for me compared to a lot of shoes I've tried in the past. I wear them every-time I go grocery shopping, or have to walk on the pavement/streets). Those two points, at least to me, make quite a big difference to how much I can walk in one session without hurting myself too much. Also, thank you fro those videos. You explain things really well! It's very very helpful and motivating!

[@SportsInjuryPhysio]

I'm glad you found the videos helpful!

[@JR6191947]

Two points spoke to me Regular activities I have a three level house with steps outside to entry doors I was thinking I wasn't getting enough exercise 🤪 Also breaking up shorter bursts of energy with stretching and rest has helped Could you comment on Barometric Pressure? I notice pain is worse with weather changes

[@allie4483]

Thanks for the video: Can you tell me what side should you sleep on with Gluteal Tendinopathy and how should you position the body while laying down?

[@SportsInjuryPhysio]

Hi Allie, Here's a video that our physio Alison made about sleeping with this injury: kzbin.info/www/bejne/bJnacpKZfJ6BY68

[@stephaniemarkovic989]

Just found your channel. Excellent info thank!

[@SportsInjuryPhysio]

Welcome!

[@subbysibuyas1916]

Can walking build strength and endurance at the same time?

[@SportsInjuryPhysio]

Yes it can - we are often taught that you either plan a workout for endurance or for strength but in truth there is always a spill-over effect in that when you increase strength, endurance also increases. But how much it benefits you will depend on your starting point - how fit or strong are you at the moment. If you are actually someone who has been very active and doing strength activities up until a couple of weeks back, then you’re not really going to get much benefit from just walking. However, if you have a low entry point, then it will increase your muscle strength and endurance at the same time. There will come a time that your muscles are fully adapted to easy walking and endurance will increase more than strength, but if you then start adding in hills (later rehab) you’ll work the strength component more again, but endurance will still improve as a result as well. Hope this makes sense!

[@waterflorida]

great videos explaining gluteal tendinopathy. I was trying to stretch to reduce the pain, you have explained why that doesn't work. question, for tendon pain does Ice / heat help alleviate? muscle rub treatments?

[@SportsInjuryPhysio]

Ice is usually the better option because if there is some bursal irritation and inflammation, heat may make it feel worse. However, the gluteal area can be fickle and sometimes ice irritates it and heat works better. So I would suggest that you test it by first applying ice on one day and checking the response and then heat on another. But only apply for 10min, then remove for 10 min and reapply for 10 - no longer.

[@margaretseguss8248]

Excellent vidéo

[@maggiethomas6836]

Excellent and very informative. I'm already better with regular GTPS exercises and information gained from your videos . Thank you.

[@SportsInjuryPhysio]

Great to hear!

[@sherryobar5750]

Thank you!

[@SportsInjuryPhysio]

Welcome!

[@flori5260]

You are amazing! All of your video are helping me a lot. Would you do video about anterior hip pain also? Thank you😊

[@SportsInjuryPhysio]

Thank you for the suggestion! We've added it to the to-do list.

[@belindavanowen1990]

🔵🟣🔴Can you do a video in heel fractures? I also have Cavus feet so looking for good info and I like your videos🔵🟣🔴

[@SportsInjuryPhysio]

Hi Belinda - you may find this video about heel stress fractures useful. Cavus feet as such is a bit of a too wide topic - it would help us to understand more about what you're looking for, but the best would be to send a bit more detailed request via email as we often miss these messages: [e-mail]

[@Prakicov]

Can we get this from figure 4 seating position, with high load on one musle/hip ? if answer is yes, should we stick to the same program ? Thanks in advance...

[@SportsInjuryPhysio]

Yes you can get gluteal tendinopathy from overstretching and yes, the same treatment advice applies - you can find all the videos that we've made on this subject in this playlist: kzbin.info/aero/PLkRW4ITRa6bDEJQx5Wr_MjWP2XecrI4Q2

[@ridonsaxosimbolon1287]

dr, matic or manual car to drive a good theraphy/streches for cluteal tndoniparhy?

[@SportsInjuryPhysio]

With regards to cars - you would have to test what is most comfortable - often it is also about the seat - a deep low seat can often irritate it more. You can find more info about exercises for gluteal tendinopathy here: kzbin.info/www/bejne/Z4ani2ypetSFZ7M and also here: kzbin.info/www/bejne/gZaplGadhZ54eKs

[@life-mm5do]

Is walking backwards making my bilateral hip bursitis and gluteal/ hamstring tendinitis worse? I need to keep up my balance exercises and walking backwards is one of them. Please respond

[@vazhikattimentalhealthcentre]

I too have the need for backward walking. I wish answers this question. She is usually very responsive.

[@robotlove62]

Went to physio for consultation yesterday, he examined and listened to my pain problems, and referred me for mri scan, but also said about gluteal tendonitis. I explained that ive been doing 50+ seated yoga and that this particular pain im experiencing, seems to have worsened since ive been going to those classes. Im supposed to go to a class today but im in so much pain. Can you also suggest a good sleeping position, as the pain is on my left side

[@SportsInjuryPhysio]

If something you are doing is making it worse, you usually need to stop that activity. Here's a video about sleep positions: kzbin.info/www/bejne/bJnacpKZfJ6BY68

[@lauraerickson3721]

Great info here, thank you! I’m 56 and in menopause; have been walking roughly 4 miles per day for weight mgmt and keep pre-diabetes at bay. Do you recommend any collagen or other supplements that may reduce collagen degradation from menopause? Thoughts on HRT relative to these issues? Thank you so much!

[@SportsInjuryPhysio]

Here's our video (from our other Channel) on HRT: kzbin.info/www/bejne/roHIlXmDjMZ8abs And, from the same Channel, a video on supplements for tendons: kzbin.info/www/bejne/fn7TlIGFis2GZ5Y Hope it helps!

[@karolinawiton1934]

Thank you for your tips! The video is very informative and helpful. How about cycling? Is it good for the tendon rather than walking? I ride a bike at least three times a week. Unfortunately, I am suffering from hip pain for several days. I have gluteal tendinopathy and it was diagnosed two years ago. It is the second "pain attack". It took me a couple of months to cure the tendon and have no pain. I don't want to leave my routine, workout as well as cycling but I try finding the best "cardio" safe for the tendon. I find it the most important to decrease the level of exercise to recover the tendon.

[@SportsInjuryPhysio]

Hi Koroline, it's not really that there are "safe" and "unsafe" exercises - it is like you say about getting the level of the exercise right. So you have to ask yourself - what volume or duration or intensity can you cycle at that does not flare you tendon up - that is what you want to do. Same goes for all other activities. If the answer is - I can't do any of this activity without causing it to hurt later, then your tendon is not ready at the moment for that activity. Hope this makes sense.

[@betsyswift3699]

These are great videos. I watched all of them. Thanks for sharing your knowledge. My pain (deep in my butt vs at the bursa area) is pretty high when sleeping or sitting. Most exercise, walking etc. is not painful. I use the pillows between my legs for side sleeping but when I sleep on my back the pain awakens me several times a night. Any suggestions? thanks so much

[@SportsInjuryPhysio]

I'm glad you found them useful. Usually sleep only gets easier once it all starts to recover a bit so the best thing to do is to ensure that you have your rehab right. Perhaps also just ask your physio to check that your lower back is 100% happy as sometimes it can cause pain that feels very similar to gluteal tendinopathy pain.

[@JamesFeey]

How are you now? And do you find out what it was?

[@Ahillion36]

Could you give me little advice on what you think I might have. I started running a lot since the last 6 months. From 0 millage to 60/70k per week. I started slow, I do have goo training in CrossFit / gym so my toutes are not weak. I think 🤔 I got a cramp in my hip one day and then the next run I had it got really bad and now I can’t even go a 5k without it coming again. There is a blocked muscle in my calf and I feel also in the back of my glutes. I do foam rolling and massage with the ball but it’s not getting better. I rested for 1 week and thought it was fine but when I started running again it comes back. What you think ?

[@SportsInjuryPhysio]

Hi Asia, I responded to your similar comment on the other video.

[@CatrionaRuadh]

Walking used to be something I did quite a lot of, and a source of pleasure, enjoyment. Since retirement, and covid I became quite sedentary and I think this is what I'm now dealing with.Seeing a physio, and using a treadmill, which helps, but my symptoms just seem to keep coming back. From your video I think I may not be pacing myself properly. Not even sure of the diagnosis, waiting for an x-ray. After I walk more than usual, especially with weight bearing (even a bundle buggy) or standing for a while, my hip gets weak, wobbly, and can give way, and my glutes can feel heavy. So discouraging. Are these the usual signs of this condition? Will it get better? It's been a long time dealing with this. Thank you.

[@SportsInjuryPhysio]

It may be signs of it. It's amazing how much endurance and strength we can lose when we become sedentary for a while. In my experience the best way to get back from this type of situation is to very very slowly increase your activity levels, and then also stay consistent with it. You will find that some days you will have to reduce your loads and other days you can add a bit. Some weeks you will have to rest and allow it to calm down as it will have ups and downs. Recovery can often take up to 2 years (but of course every month being a bit better than the previous) so make sure that you keep checking in with yourself and taking note of all the things that you can do more of this month or tolerate better than what you could a few months back. You have to celebrate the small improvements otherwise it will feel as if nothing is getting better.

[@CatrionaRuadh]

You are so kind. Thanks so much for your thoughtful response and advice; it's very helpful. I think that having a more clear diagnosis will really help so that I can know what I can and can't do, but in the meantime it makes sense to not overdo it (in my desire to "fix" it!) and pay attention to how my hip responds. As long as I know what I'm dealing with and have a pathway forward, and hope that it can improve, the frustration will be easier to manage - I think / hope! Thanks again! :)

[@steffenhofer2466]

Hey Maryke, my tendon is super sensitive, even going in my bed cause great pain because i have to lift my leg up and when i leave my bed i have to lift it down thats enough to irritate it. My problem is i cant calm it down. 2 month ago i did 25 side leg lifts without trouble then i made endless mistakes and now it can cope with pretty much nothing anymore any idea? its gluteus medius what causes the problem.

[@SportsInjuryPhysio]

Ugh, it is horrible to be stuck in such a situation. If you can't get the pain to calm down to a level that you can start with any rehab etc. then it may be worth considering shockwave or injections

[@rainesail]

Can this happen due to a fall? I landed forcefully on my knees on stone steps. Not a scratch on my knees and I thought I shook it off well and carried on with my activities. I sat down for dinner and when I got up I had a lot of pain in groin area. Over the next couple days the groin pain left and hip pain became quite pronounced with the symptoms you describe.

[@SportsInjuryPhysio]

I think it may be best to get this checked out - the way that it started in the groin + how you fell makes me wonder if you could have injured something inside your hip joint because it's not the typical way to cause gluteal tendinopathy - a good sports physio or doctor should be able to assess it for you.

[@justinwmusic]

4:37 *conjunction 😊

[@cristofacar]

I was fit and healthy until last week when I suddenly became incapacitated with a very painful hip - came as quite a shock! So I watched all your series (except the menopause bit) and found it very informative - thank you. I have kept fit with half an hour cycling each morning before breakfast - but you didn't mention where cycling comes in the route to recovery? (this is hybrid exercise cycling, not fancy road bikes and lycra!) Walking is very difficult - could cycling help? (BTW I am 74)

[@SportsInjuryPhysio]

Yes, cycling can be useful. You have to just test and see. How do you feel on days that you cycle vs. days that you don’t cycle? Are you noticing a spike in your pain that may be linked to the cycling? If so, then it may not be right for you. If you find it doesn’t make a difference, then it may be OK to continue. If you wanted more specific rehab advice, this is also 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/

[@cristofacar]

@@SportsInjuryPhysio thank you

[@MickDoolan]

No one can find my problem i have had 2 spinal fusions in the past. I do get backaches and pain on my right side. I can live with that stuff but what i cant find is help for walking. I walk from cold 50 metres ok beyond that i have to stop walking from the pain in the top of my leg and my buttock. I feel almost fatigued real quick. Maybe its this but i doubt it. Its strange within 10 secs of not walking the pain goes away but comes back from walking more.

[@SportsInjuryPhysio]

Sounds like spinal stenosis - that is when you have a narrowing of the spinal canal. The pain typically improves quickly after you sit down or stand leaning slightly forward with hands on thighs.

[@newts1964]

how often can you do these daily

[@SportsInjuryPhysio]

Remember that gluteal tendinopathy is an overuse injury - you have to allow your body enough recovery time after exercise to repair. Some people can exercise daily but others need to give a day off - it all depends on the person. Your physio will help you to figure it out.

[@gheorghefalcaru]

SUPER!!!!!!!!!!!!!!!!!

[@dlk6g]

I think this is my issue. I mostly have pain during sleep and upon standing after sitting for a bit. Doesn't have to be long. I don't have pain when I'm speed walking. So now I am wondering, the stiffness goes after I walk or a bit.

[@SportsInjuryPhysio]

That can be typical of a tendinopathy in the early stages. Exercise like walking often makes it feel better when you do it, but if you do a lot it can make it hurt worse later that day or night or the next day.

[@DFWRealEstate89]

Is it better? I think I strained mine on a long bike ride.

[@JamesFeey]

@@DFWRealEstate89how are you now?

[@MrLetmein2011]

My problem is I have gluteal tendinitis but I make my living as a dog walker .

[@robertshorthill6836]

If I tend to overdo it on my feet, I can actually feel nausea and will vomit my stomach contents for 5 to 8 minutes. My wife thinks there is something dreadfully wrong with me and that I need to see a real doctor. Can anyone confirm the cause of vomiting ??

[@SportsInjuryPhysio]

You need to get it checked by a doctor - vomiting can have a variety of causes and some of them can be dangerous and others not - speak to your doctor.

[@Powerpoint-sy1by]

Excuse me !!! Sorry I'm not english speaker so i dont know what are u saying in that video!! So may i know the answer of that question?

[@SportsInjuryPhysio]

It is not a simple answer - there are instances where it is good and others where it is not so best to try and watch the video.

[@SportsInjuryPhysio]

But this article contains the same information and you can perhaps then translate it with Google translate www.sports-injury-physio.com/post/is-walking-good-for-gluteal-tendinopathy

[@JamesFeey]

I recently flared up the right glute doing too much volume on a hip thrust machine and now injured the left side even after 8months of rehabbing this other side. The top of the glutes feel like there burning. I was at 3.5k daily steps so would reducing it back to 2k daily be advisable? Also had to reduce the load of my two exercises hip thrust machine to now just body weight on a bench and ankle weighted side lying leg lifts to now only body weight (twice per week). Highly disappointed and would be appreciated some advice, anything else I can do except start again load wise weight training and reduce activity/ice to reduce the inflammation.

[@sharonlevin1828]

Horrible. Was, a, very long daily walker to a, YR AGO when this happened. MRI s couldn't find problem that you talk about both in GT AND HIP BURSA. Finally after physio and rest and osteopath, not helping too much, had steroid shots. Made me sorer almost immediately for four days. Tired of resting. Pushing thru pain. Who is going to help me do correct exercises

[@SportsInjuryPhysio]

Hi Sharon, 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/

[@jessicamears4541]

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