Rehab Exercises for Gluteal Tendinopathy (trochanteric bursitis/lateral hip pain)

[@Anon-rf6ck]

Thank you for putting this together. I looked at the LEAP study and the instructions are all over the place making it very challenging to break down to the important components. Cheers!

[@MichaelBraccio]

Of course! Surprisingly research articles either do a poor job or just leave out details on how the exercises and protocols they are testing are performed! Hopefully this helps you

[@bthechurch7877]

Thank you so so much for taking the time to record this video. I'm having GT pain forbthe very first time and the pain is deep and sore. Ibwasbwondering today how in the heck am i going to rehab this. So glad your video showed up in my feed. YAY!!! New subscriber.

[@MichaelBraccio]

That algorithm is too good! Glad you found the video and hope it helps 🙌

[@chippychick6261]

This was a good series of progressions but the shelving in the back and your black pants made it difficult to fully see some actions.

[@MichaelBraccio]

Thanks! My newer videos I still wear the same black pants but now in front of a white wall for better visibility.

[@toremorse7096]

excellent video !!!! I was hoping you could address on what not to do in daily life, to stop from getting worse, sitting and sleeping for bilateral tendonopathy hints, and how help unload the pain , I would highly recommend these progessive excersises, my concern would be the timing of each one, thanks

[@MichaelBraccio]

Hi! I believe that I covered those things in this video: kzbin.info/www/bejne/oaunmqF8g5p5q7Msi=Uh--lhO141QazlnP

[@TS-iv9ml]

PT told me to stop crossing my legs at the knees, weakens & strains it more!

[@MrJasperok]

Fantastic info thank you. Currently on the week one stretches and can do all except the curtsey , its killer on the left side. Hopefully will improve as i work theough the routine

[@MichaelBraccio]

You’re welcome! Hope that it is helpful and you have a speedy recovery.

[@annettehunter9743]

Excellent. Very helpful thank you

[@Exacqua]

Thanks!

[@tslo86]

This video was very helpful. I feel confident that I can fix my issue

[@MichaelBraccio]

Glad to hear it.

[@kimberlylullo5843]

Very helpful!

[@MichaelBraccio]

Glad to hear it!

[@alexandrecamargobarbosa4572]

I loved your explaination ..tks

[@MichaelBraccio]

Glad to hear it!

[@bva5362]

I will definitely give this a try to see what happens. In pain going on one year. Stretching and exercise works for me, but pain never goes completely away. Hopefully this will not be my lifelong eventuality.😢 Next option may be looking into CBD gummies.

[@beniciabowcher-royce7661]

I use CBD cream or ginger oil - both work for me - you can even use castor oil but ginger is quicker

[@nancystorteboom5320]

I was in PT for a couple months with a worsening of my condition. After finding information on the LEAP trial I asked my doctor and PT team if someone would guide me through it but no one came forward. So I'm on my own and your video is very helpful. A clarifying question: In week 2, do I continue the 2 isometric loading exercises from week 1 or am I dropping those when I add the modifications in the dynamic exercises? Thank you!

[@MichaelBraccio]

It generally depends. I usually have people transition from the isometric exercises into the more dynamic exercises, as sometimes doing only the dynamic exercises is a little too big of a step in load. But if it’s tolerated, no problem just doing the dynamic exercises.

[@Nae641]

Very well described and quick to learn and follow. I ll try.

[@MichaelBraccio]

Glad to hear the video was helpful!

[@Carol-cx7nt]

I had gluteal tendon repair on both hips. The left is good, but, the right is still sore and I have no strength. I am going on 7 months post-op. I saw my Dr. the other day and he told me to look up Gluteal tendon repair exercises. Are the exercises you show in your video for the surgery I had? Thank you, your video is very informative. Look forward to hearing from you.

[@MichaelBraccio]

These aren't specifically for post-op rehab per se. Post-op is generally low load exercises based on tolerance and gradually increasing as tolerated. Might want to find a physical therapist or someone to help with more specific exercise advice for rehab.

[@fredbrillo1849]

I have a dr who is planting the seeds of hip replacement in my brain for the future. Im betting its tendonopathy.

[@beniciabowcher-royce7661]

Same here - don't do it I'm convinced we can work through it with exercises and pain relief (Cbd cream or ginger oil)

[@MichaelBraccio]

Ugh. I'm sorry to hear that! I really don't like when someone says "one day, you'll need a hip replacement" and then leaves it at that. Ask for recommendations for a second opinion and see if there are other options!

[@fredbrillo1849]

@@MichaelBraccio Second opinion says the x-rays clearly show the arthritis and bone cysts. I'm scheduled for jun11 surgery

[@MichaelBraccio]

@@fredbrillo1849 Wishing you the best in surgery and a speedy recovery!

[@ConveyBeauty]

I couldn’t do squads. Everywhere they say not to do quads the first weeks

[@kiddywriter]

Didn’t understand second exercise 1st week…didn’t see you performing it. Can you please clarify.

[@MichaelBraccio]

Basically you are trying to slide your feet away from each other. You won’t actually be moving but you should feel your glutes contracting.

[@melissapereira6957]

my right glute cannot activate as well as my right one. In fact, when I do hip trusts I only feel pain on the left side, like all the load is being sealed by my left side. On my right side, I feel more harmstring. Don't know why I'm like this, another important information is that my right leg seems shorter, although I think this is because of some hip inbalance

[@stepha7179]

From the beginning, are these daily exercises or 3x per week? Is this program for athletes only or for gluteal tendinopathy caused by sedentary life? Thank you very much for your videos. I have subscribed.

[@MichaelBraccio]

It depends on the tendon's tolerance to loading. But doing the exercises 3x per week is probably the minimum for the tendon to adapt. These can be used for either athletes or anybody dealing with gluteal tendinopathy as both populations need to move and load. The only difference might be the inclusion of plyometrics and return to sport exercises.

[@Jules-740]

That's a good question. I used to be very athletic, i played soccer, was avid runner and hiker, walker, dancer, but then later in life changes not physical problems or anything like that. Long story short, been living total different life of living sedentary and sitting alot behind desk and now this hip bursitis on one side now is just pain. So it is good if we know that sedentary lifestyle cab also cause it.

[@susananderson5061]

Have some hope thank you

[@MichaelBraccio]

You’re welcome! Hope it was helpful!

[@terriphillips2396]

And hiw do you sit so it doesn't hurt worse when walking?

[@Hema-gt7zb]

This is great. Thanks a lot. Can we do these exercises if there is a tear in the glute muscles?

[@MichaelBraccio]

There might be some small variations but the loading progression could be the same. There’s quite a bit of overlap between tendinopathy and partial tears in general.

[@susanbowden9297]

Not sure how many are in a set, is it 10?. For some one who is not familiar with reps and sets it is a little confusing. Please can this be clarified. Thanks

[@MichaelBraccio]

Hi Susan. Sorry about the confusion. The reps would be how many you do in a row, then a set would be how many cycles. So if it is 10 reps 2 sets, you would do the exercise 10 times then rest then another 10 times. Overall, there's probably not a magic number for how many of each exercise you should do (there's still benefit if you did 9 reps or 20 reps). It also varies between some people's training history and sensitivity of the tendon . The reps and sets are just what they did in the study specifically.

[@peggymushika2580]

@@MichaelBraccio I did my hip replacement on my left hip 4 months ago and now the right leg is weak what can I do

[@MichaelBraccio]

@@peggymushika2580 Gradually strengthen the right leg. Your physical therapist should be able to guide you on an exercise progression

[@peggymushika2580]

@@MichaelBraccio Good morning Michael Braccio Thank you so much

[@annaustin17]

I am starting at the beginning of your video. I get the hold for ten seconds but what is a set? How many ten second holds in a set?

[@pax1902]

Very clear Michael. Thanks a lot. I'm a runner suffering this tendinopaty which seems to last a long period of time. I ''m convinced that these exercises are much more effective than injections... Question is if I can keep on running while practicing this rehab schedule. Thanks again

[@MichaelBraccio]

It depends. Usually we try to modify the running program so someone can keep running to some extent while not aggravating the tendon. But everyone’s tolerance and conditioning is a little different.

[@marcusvaldez]

How did it go? Entering the beginning of one of these.

[@jamesalexander2548]

I am currently struggling with this. Two weeks of GT, almost three. Decreased mileage from 60>20 and now basically nothing. The part that’s hard is I can run through it no issue at all no matter how many miles but then it’s sore during the day afterwards. It seems like all the studies now show to keep loading it but so hard to know how much. I would rest completely if I thought it would do anything of value but it doesn’t seem like it will? Black box of mystery. Any thoughts or advice, Michael?

[@pax1902]

@@marcusvaldez The exercises produced their positive effect. However the precise diagnosis of my problem turned out to be the psoas muscle. I've read that problems with the posas have repercussions in other areas of the basin

[@eproko1]

@@jamesalexander2548 I’m in the exact same position. I’m desperately seeking an answer. Feel great about 1/4 mile in and feel nothing until about half hour after I stop.

[@myla6135]

Thank you. Red trousers would have helped against that dark furniture and the white rug, but that's being picky. Really great video. I seem to have both GT and PHT. It does explain why I've been such a mess for so long. I started the PHT isometrics you suggested and seem to have set off the GT pain which had over time got a little better. I'll incorporate the isometric exercises for this condition and hope I can progress with the PHT ones without too much trouble.

[@MichaelBraccio]

Not a problem! I'm still waiting on @lululemon to send me some red commission pants for my videos haha.

[@VSY63]

Which gluteal muscle? What were the sampling criteria? For example, how long since diagnosis of tendinopathy?

[@MichaelBraccio]

Glute medius and minimus are the glutes that are involved with gluteal tendinopathy. Participants in this study were 35-70 with symptoms over 3 months. The article is open access if you are interested in reading it.

[@VSY63]

​@@MichaelBraccio Thanks. I'll look at the paper.

[@Donnamg100]

How do you distinguish gluteal tendinopathy from high hamstring tendinopathy? If I hinge at the hips I feel a pop on one of my sit bones. The same thing happens when I do a forward standing leg lift.

[@MichaelBraccio]

Usually the location is helpful. Gluteal tendinopathy is generally on the outside of the hip while PHT is on the backside.

[@Donnamg100]

@@MichaelBraccio I must definitely have PHT cuz it's right at my sit bone

[@newts1964]

It's good to see you don't give stretching to do which is bad for tendinitis however if my quads are tight would a standing quad stretch be okay to do or a single leg lunge

[@MichaelBraccio]

I wouldn't see an issue with a quad stretch.

[@newts1964]

How long does it take to heal

[@gabym5006]

Hi Michael! Thank you so much. I was wondering what kind of exercise/workout regimen is safe to perform while suffering from lateral hip pain?

[@MichaelBraccio]

Generally most exercises are safe to do, although some might cause pain. Movements that adduct the hip are usually irritating along with when the loads are too quick.

[@silviab8377]

My mri came back stating I have a minor tear on my glueteus minimus... will these exercises help?

[@MichaelBraccio]

Generally yes.

[@alb41ful]

Great informative video. What can I do at bedtime other than not sleeping on the affected side? I have severe pain which wakens me. Thank you.

[@MichaelBraccio]

This is always a tough situation since sometimes you just roll over on the affected side. Trying to minimize the irritation throughout the day can be helpful so it's not irritated right before going to bed. Also not having the hip flexed can sometimes be helpful but it runs into the problem of moving during the middle of the night.

[@bva5362]

It is weird… I have more pain when I lay on the non-affected side. I have no pain when I lay on back, and sometimes no pain laying on affected side (left side ).

[@TS-iv9ml]

I sleep on my side with a pillow to keep the top hip in neutral position, no straining the hip. If sleeping on the back, they say pillow under the knees...

[@wombewonderful8846]

I have that AND pain in my outer knee, same side? Difficult to walk😑

[@sofianebbari2456]

How did you fix it??

[@Jules-740]

Will it help if I have been having this "hip bursitis" for 6-12 months? A doctor told me I had hip bursitis but he never did any tests like imaging he only moved my leg in 3 directions to test it. That was the only test performed.

[@MichaelBraccio]

Hard to say. Typically with a bursitis the goal is to avoid movements that cause pain/compression to allow the bursa to calm down. But gradually increasing the load on the hip for bursitis would follow a similar progression.

[@juliegustafson5147]

this is exactly what I have and many tendinopathies, from overuse injuries when my muscles weren't strong enough. both achilies tendons from over use of my tibialis muscles. also right behind my armpits from swimming a mile a day with the front crawl, but never doing strenthening excercises. biceps, triceps and forearms from repeated strong gripping. glutea tendinopathy from snowshoeing 2 hours a day with no strenght training. can you help? do you understand all of these, first and foremost, because I've not found anyone that does and I need help. do you have a virtual cost for help with this for these many areas?

[@sebastianromero420]

Tb500 and bpc157 Look up Jay Campbell

[@MichaelBraccio]

Hey there. Sorry to hear that you have quite a few issues going on (although sounds like you are very active). I don’t do virtual appointments but I post a lot of free information on my channel which might be helpful. You can DM me and I can also try to find someone near you that is knowledgeable in these areas

[@marymcneill9610]

Brilliant 😂

[@bernadettemeade7259]

Hi Michael, I've been diagnosed with bursitis and gluteal tendinopathy, plus symptoms of hamstring tendinopathy, are these exercises suitable for hamstring tendinopathy? I'm currently doing rehab 15x3 sets of lying on tummy, bend leg, point toe to ceiling lift, return to straight leg, repeat. 15x3 Hip thrust bodyweight 15x3 Hip Bridge 12x 1 Hip Bridge , heels moving out in turn count of 4, back in for 4. Injection in hip, helped initially, hamstring feels tense/ dull pain on standing/ walking more than 30 mins intensifies, plus tenderness bony part of bum!.

[@MichaelBraccio]

Hi Bernadette! Exercises for hamstring tendinopathy usually work well with gluteal tendinopathy, as both will strengthen the muscles around the hip. Occasionally some exercises might irritate one of the tendons, then you just switch those out until tolerated.

[@dianagallagher9434]

Thanks! Are all these to be done daily?

[@MichaelBraccio]

Depends on the tolerance to load. I don’t think all of them are necessary for a good outcome.

[@jeremykm]

I believe I developed this after overtraining with running. I started feeling the pain 4 days ago after a 7 mile run. How long do you think until I can get back to running? The pain affecting my gait as well

[@MichaelBraccio]

Honestly it varies between individuals since there are a lot of factors that contribute to an injury/pain.

[@terriphillips2396]

My dr said i had trochanter bursitis, while my hip there hurts if you touch it its my right buttocks that hurts to walk an stand comes thru to the front

[@mavr1215]

Sacroiliac joint

[@jackspradlin4183]

my pain is in my side near top of pelvis, never had before now, play tennis for years. The pain is on non dominant side, first got it when I did a warmup running crossovers. Next day I could feel my pelvis bone on the painful side. Would gluteal tendinopathy be felt rhat high on pelvis? I can do twists with upper body, pelvis neutral with no pain which I believe rules out abdomenal strain.

[@MichaelBraccio]

Generally gluteal tendinopathy is more on the side than at the top of the hip. Some of the muscles like the QL and late could be involved but challenging to say without an evaluation.

[@nancystorteboom5320]

I used to walk several miles most days but it makes my pain much worse now. My PT suggested riding an exercise bike to get some cardio. Is that a good choice?

[@MichaelBraccio]

It’s hard to say. One of the things that is problematic is if the peddles are narrow which can be an irritating position. But if it’s tolerated, not a problem.

[@abitofeverythin3535]

So are all these excersizes because the glutes are weak ? Been told I have a weak hip on the same side pain for gluteal tendinitis. Thanks

[@MichaelBraccio]

The exercises can help build strength.

[@user-ht1hi6bl9j]

I have right hip problem I get pain after 5 minutes of walk then I need rest ... Left has recovered... Need your help..

[@MichaelBraccio]

Hard to say what to do. You’d need an evaluation by someone to figure out what the right approach is for you.

[@paulallen6992]

Should reps from week 3 exercises be increased through weeks 4-8? Also, should any exercises from weeks 1-2 be continued through 3-8?

[@MichaelBraccio]

If able then gradually progressing the exercises can be useful. I generally don’t include the exercises from week 1-2 unless someone likes doing them and finds them helpful.

[@annaustin17]

Starting with week 1: how many 10 second holds in a set for the lying down hip abduction?

[@MichaelBraccio]

Really depends on the tolerance to load. Usually 6 sets, but tolerance to load dictates how many to do.

[@drguyjack]

Did the LEAP study include stretching? Do you recommend stretching for this type of injury?

[@MichaelBraccio]

The LEAP study did not include stretching. Typically I see stretching to be irritating but it’s not necessarily a hard no for stretching.

[@drguyjack]

@@MichaelBraccio I'm shocked at the divergence of opinion on stretching for this injury. Most experts say you should, but there are many who say do not stretch a tendon injury. I've been trying to rehab mine for months now, but stretching really seems to aggravate it and make things worse. But even strengthening exercises seem to aggravate it too. I've had two injections and still it will not heal. Very discouraging.

[@MichaelBraccio]

@@drguyjack The divergence for stretching came from an article that said compression (stretch) lead to similar changes as overload. But this was misinterpreted as compression alone would lead to these changes but it was actually compression + load. So since stretching is low load, it’s probably not leading to structural changes to the tendon but possibly some irritation. Rehab for these can take several months. But sometimes a change in exercises can help if the ones currently are leading to too much irritation.

[@life-mm5do]

I have bilateral gluteal and hamstring tendonitis. Do you have any advice? Some of these exercises I can't do because both my hips are affected.

[@MichaelBraccio]

Hard to say. Have to find the exercises that are tolerated and go from there.

[@ypark2877]

Would a recumbent stationary bike or cross trainer be okay with walking. One better than other?

[@MichaelBraccio]

I don’t think there’s a right answer here. Some people can tolerate different exercises and movements. So if someone can tolerate it then I typically have no problem with someone exercising.

[@Billy-cw4kr]

I have gluteal tendinopathy since more than a year ,started rehab 5 months ago,pain is on both sides ,goes down to my lower leg.walking 5 minutes gives lot of pain, how longwill it take to get back to normal activities without pain

[@MichaelBraccio]

There’s a lot of variables that will influence recovery, so it’s really tough to say. Most tendon rehab programs are at least 12 weeks but recovery times vary from a couple of days to a year.

[@Katie-vy5rd]

I also have trchanteic bursitis in addition to the tendonopathy.. ok to s do these? Please and thanks much!!

[@MichaelBraccio]

The exercises are similar for both.

[@maniacmcgee7395]

I have a question. I think I have this problem and have had it for the past two years. I have pain right at the greater trochanter except mine seems to be more quadriceps dominant. It doesn’t hurt to do gluteal movements but hurts to do quad loading movements such as squat, jumping, single leg squat and even just flexing my quad. I’ve tried doing gluteal tendinopathy exercise but they never end up working and I think it is because it is more my quad. Any suggestions?

[@MichaelBraccio]

Generally with tendinopathy there is pain with the loaded movement. So just because there is pain near the side of the hip, doesn't mean its a gluteal tendinopathy (the pain could be referred from somewhere else). It might actually be more a quads issue you are dealing with. But the best approach is to have an evaluation so figure out what is going on and go from there.

[@bettinahippel5660]

Thank you so very much for addressing this quite common problem. I have been dealing with this issue for many years and have gone through different rehab programs that did not help. It is tricky because the underlying causes can be so different for each person. I like your exercises because they are very precise and safe for the lower back. Many of us with pain in the trochanter area are unsure whether the cause is in the tendon, the hip joint or the spine, so it is good not to get into irritating positions. I will follow your tutorial and give you feedback later on. I wish you all the best for your work. Keep us safe.

[@annettehunter9743]

How many times a week should I do the exercises please? I am just starting on week 1 now. Thank you

[@jerrysurowiec]

2-3 times per week

[@jerrysurowiec]

2-3 times per week

[@morgann90]

Why does this type of pain happen to some people and will it ever go away? Mine comes and goes and it has for years :(

[@lisaherrmann6914]

Same. I've had it for almost 3 years along with sacroliliac joint pain, have done cortisone injections and physical therapy, but nothing helped. I'll try those exercises and hope it will help...

[@MichaelBraccio]

We don't really know why some people develop tendinopathy. But there can be multiple factors that might contribute (strength, pelvic anatomy, nutrition).

[@SweetNonExistence]

had this for years too. nothing seems to help

[@FeralFeminine]

@morgann90 so I don’t know you, you don’t know me, and I’m absolutely not a doctor, but I have been experiencing the same thing with several of my tendons. I went to a doc and learned that I actually have an autoimmune disorder (Hashimoto’s) and after working with a specialist I learned that there actually is a huge correlation with autoimmune diseases and tendon issues. There’s something about the inflammation levels, our ability to process collagen and vitamin D that impact tendons. If you haven’t been tested for an autoimmune issue, I would talk to your doctor. This could at least be a conversation starter. ❤

[@RChisolm]

When I went to a doctor, he found calcification on the tendons. Once they did a procedure to remove the calcification and a small cortisone injection to help reduce inflammation along with guidance to stretch/PT. YMMV in terms of insurance but it only cost $200 for my procedure and was done within 10-15min with local anesthesia

[@vivianeraw8448]

Hey is hip bursitis curable when there s other alignement that cause bursitis I got it from exercise hip Abduction done the wrong way i put the disc of 10kg on my hip Bone Its been 3months since this happened m not recovered yet 😥 😭

[@kaporin]

Hello, how are you now?

[@jesuslovesjudy]

I've had this for 3 years. What do I do? I went to pt and no help

[@MichaelBraccio]

Sorry to hear it’s lingered for so long. It depends on what you did in PT. There’s a lot of different exercises and approaches that can be helpful. So trying to figure out a starting place and building from there is important.

[@Niki-81811]

Thank u for your video. I have a question. I can do all of those moves without any problem. Do i follow the advanced ones or its better to start slow then advance. Im an active person & i workout using dumbbells few times a week so thats why i don't have an issue but i think i have this condition cause after standing up it hurts then im good & i avoid sleeping on that side cause its annoying so im pretty sure its GT. I can even put a 15lb on my hip & do one leg bridge without any discomfort. Any suggestions ? Thank u😊

[@MichaelBraccio]

It totally depends on the tolerance. So as long as it doesn’t flare up after exercise or interfere with sleep, then usually people are fine to progress to the more advanced exercises.

[@Niki-81811]

@@MichaelBraccio many tks for ur reply. I actually started glute strengthening exercises (30 mnts) with 15lb dumbbells & after working out 3 days,I really feel a difference. Looks like it's getting better so I will continue with twice a week of glutes workouts & legs & glutes ,along with full body workouts with weight & hopefully I will get over it😁 looks like I have to include workouts that are mainly for glutes & legs to keep the hip area strong...by the way non of the workouts bothered me. I can execute them perfectly

[@KristenThoresen]

my therapist has me doing some abductor work, will that irritate the tendons more?

[@MichaelBraccio]

Generally it isn’t an issue. But depends on the exercise

[@aspenholloway]

Thank you! can we do these everyday?

[@MichaelBraccio]

Usually not a problem but depends on what your tolerance to loading is. When the weights are heavier, sometimes need to add more rest days in.

[@life-mm5do]

Squats made me much worse. Are you a physical therapist.?

[@MichaelBraccio]

No I'm not a physical therapist. Squats can be irritating if added too quickly into a rehab program.

[@life-mm5do]

@@MichaelBraccio what is your medical profession?

[@Exacqua]

Thanks!

[@MichaelBraccio]

You are welcome! Hope that it helps!