Gluteal Tendinopathy: What You Need To Know

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Күн бұрын

Пікірлер: 39

@joycegrenfell Жыл бұрын

Am starting on rehab for this. I suspect the stretching I had been doing had massively attributed to my growing discomfort. Sleep broken every night until I managed a chat with a physio at my GP surgery. I’ve also had Achilles tendinopathy in the past. I also think menopause has added to tendon issues. 🤞🏻🤞🏻🤞🏻

@thepsychologist8159 5 ай бұрын

"I suspect the stretching I had been doing had massively attributed to my growing discomfort" - It depends on when you introduced stretching. If it was too early, then likely yes. However, once you're past this initial phase of recovery, stretching will always feel uncomfortable and your body will often try to resist. Over time though, it gets easier and easier (as it should).

@christine460 9 ай бұрын

I found your explanation very concise and easy to follow, thanks for putting this video together with examples of exercises. Some channels just go too slow or add too much info, but you were very good. I've subbed to your channel :)

@MichaelBraccio 8 ай бұрын

Thank you so much for the sub! And glad that the video was helpful. Wishing you a speedy recovery!

@thepsychologist8159 5 ай бұрын

I recently sustained a glute/hip flexor injury. Probably the most acute injury I've sustained in all my years as a distance runner. Initially it was really uncomfortable to the point I thought I had sustained a hip joint injury. However, after the rest phase, I worked out exactly where the trigger points were which actually took me a few days to isolate as the pain was resonating to different areas. I found foam rolling to be of a huge benefit, especially getting the roller to a trigger point and holding it for as long as tolerable. Then, mobilization, dynamic and static stretching, resistance band and finally body weight exercises. It took at least 6 weeks, but I finally got there in the end.

@celiamccormick6365 10 ай бұрын

Thank you for showing some more chanllanging exercises to do. I have this for almost a year, went to two sessions of rehab which helped but still in pain.

@MichaelBraccio 10 ай бұрын

Of course! Hope that this is helpful. Wishing you a speedy recovery

@joannebrown816 Ай бұрын

Thank you for the information. Unfortunately I have this condition alongside proximal hamstring tendinopathy both sides. Feels like I’m working with multiple injuries, difficult to find the right exercises that don’t irritate each injury. Injury from marathon training!

@MichaelBraccio Ай бұрын

Hi Joanne! Sorry to hear about the multiple tendon issues! The LEAP protocol might be helpful to find some exercises to start loading the gluteal and proximal hamstring. kzbin.info/www/bejne/mmGXaWOLgql5kNEsi=M8cHqs1ObFD8mcUI

@bronwynlaird3966 3 ай бұрын

How long does it take to progress from the beginning exercises to the final exercises you demonstrated?

@MichaelBraccio 3 ай бұрын

Timelines vary between people. But most rehab programs for tendons should be around 12 weeks

@brendaelle8291 3 ай бұрын

These are great, thank you! I have a question about the breakdown of the tendons in tendinopathy wherein the fibers of the tendon are compromised. I read that the tendons can be rehabilitated to some degree but that when the condition has been chronic (for me 2 years of not being properly diagnosed) the tendon load has to be introduced very slowly. I also read that anything that is clam-shell exercise related is contraindicated in the early stages of rehabilitation. Can you give your thoughts on this? I was in PT for a very short time where I was told pain is a mental issue and while I agree to a point, at 58 I know my body and this type of pain was not going to be "fixed" by reframing my thoughts. And, my menopausal issues were not considered and there were no tests done to determine a differential diagnosis. I was also prescribed clamshell exercises that were very painful and cross-body stretches which I now now were simply re-injuring the tendons. This injury initially presented when I was not able to sit crisscross on the floor without extreme pain in my right lateral hip area. I have not been able to get any comment on this type of pain in that specific position at all. It seems to me that it would definitely speak to the tendons in that area being scrunched (for lack of a better word) when sitting in that position. I look forward to your thoughts!

@MichaelBraccio 3 ай бұрын

Hi there! I don't have any problem with a clamshell per se (although there is a 'Ban the Clam movement' on the internet haha). For some it's a low load exercise that can start loading the glutes with a external rotation emphasis. For others it might be too easy or cause irritation. To me it's finding a movement and load that is tolerated that helps to build up tolerance for whatever is important (walking, running, sitting crisscross, etc). Although it sounds like for you that end range external rotation is provocative, so it might not be the best starting exercise for you.

@brendaelle8291 3 ай бұрын

@@MichaelBraccio thank you for adding your thoughts! I appreciate you taking the time. 😊

@DawnRockas 9 ай бұрын

Great explanation and demonstration. I was prescribed a topical to reduce inflammation, the I changed to a pill. Neither work for pain, which is keeping me up at night. I do not want to keep using 325 mg of Tylenol. Any suggestions of what can help with pain; and not interested in cortisone injection. TIA

@MichaelBraccio 7 ай бұрын

Hi! I’m sorry to hear that! It’s a tough cycle when you need sleep but the pain is keeping you up. I don’t remember if I mention in the video, but using a pillow to prop the leg up is helpful.

@sarinaroche5779 Жыл бұрын

Hi Michael, thanks so much for the valuable information. Should I do the exercises every day if tolerated or should I have rest day in between?

@MichaelBraccio Жыл бұрын

Hey there. It really depends. In the beginning sometimes it can be useful to do daily to get used to the movements especially when the load is light. But as the load increases, that’s usually when it shifts to 3 days a week. No hard rules though. Sometimes people respond well to daily exercises, some need a little rest in between.

@shayjam2160 Жыл бұрын

Thanks for sharing your knowledge ❤. I was diagnosed with glutes tendinosis. How do i know whether the exercise is within the safe rep to avoid worsening the condition? Thanks

@MichaelBraccio Жыл бұрын

The general advice is pain within tolerance (3 out of 10 is usually used), no increase in pain after exercise, and doesn't interfere with sleep.

@marygibbs9821 Жыл бұрын

Thank you

@MichaelBraccio Жыл бұрын

You're welcome!

@JoanneHaupertDCTucson 7 ай бұрын

Thank you these are very helpful. What is your sense of how many reps to do?

@MichaelBraccio 7 ай бұрын

I am generally flexible with how many reps to do based on the tolerance to load and the person's confidence with loading. But generally the recommendation is around 3x10 to 3x15.

@JoanneHaupertDCTucson 7 ай бұрын

@@MichaelBraccio thank you so much

@askualtsehaye3096 Жыл бұрын

Please help me I am this one pesient do you have medicen and do you have treatment for this one?

@luzmaria1115 6 ай бұрын

Should we do the exercises on both sides so that it is balanced? Or is it okay to just focus on the painful side?

@MichaelBraccio 6 ай бұрын

Typically with gluteal tendinopathy there is reduced strength on both sides. So the general recommendation is to do the exercises on both sides.

@clublulu399 7 ай бұрын

Hey Michael question on the standing version of the glute exercise with a band. I’ve read that it’s the stance leg that’s the one being worked during that exercise. Can you confirm or do you disagree?

@MichaelBraccio 7 ай бұрын

The glute will be working on both the stance and the moving leg. Stance leg is an isometric as the glute has to contract to hold the leg still while the moving leg the glute is doing an isotonic contraction to move the leg.

@clublulu399 7 ай бұрын

@@MichaelBraccio that makes sense. thanks for the quick response.

@manoelal.2358 6 ай бұрын

You talked about sleeping on the side. I am pretty sure mine is also duo to compression and I sleep on the side. Should I change the sleeping position in order to help?

@MichaelBraccio 6 ай бұрын

If you can, that might help decrease the irritation. But I have found that it is a balance of sleeping in a position that you are comfortable and used to as opposed to not getting any sleep because you are trying to change to an uncomfortable position.

@Billy-cw4kr Жыл бұрын

Does gluteal tendinopathy cause radiating pain down the foot on both sides

@MichaelBraccio Жыл бұрын

That would likely be caused by something else.

@stepha7179 Жыл бұрын

Many of these exercises include lateral movements. This seems to be opposite of the LEAP trial exercises recommended in your prior videos. I find lateral movement exercise like clamshells and lateral raises to be very irritating to my gluteal tendinopathy.

@MichaelBraccio Жыл бұрын

I wouldn’t say the opposite. The glutes help with extension and rotation of the hip. So for some, an exercise program focused on hip extension might be better tolerated while some might do better with rotation/lateral movements. Eventually both movements need to be tolerated, but sometimes the rehab program will emphasize one over another at the beginning.