Strength Training Exercises for Gluteal Tendinopathy

[@lauraerickson3721]

Best information I’ve heard to date; thanks for addressing the effects of menopause and hip pain!

[@mariabentele7909]

Thank you so much. You have helped heal most of my sports injures.

[@SportsInjuryPhysio]

You are so welcome!

[@ankursharma5695]

Thanks you so much mam ❤ u r great and feel pain in patient and care again thank

[@jenniferressmannwriter]

Fantastic 🎉 Thank you 👍

[@karyanton]

Love these videos. Another question: if I need to avoid certain stretching, laying down and sitting positions to minimize/avoid compression on the tendon, how does one safely use a lacrosse or tennis ball for light massage without triggering that ‘compression’ effect on the damaged tendon? Just go lightly based on comfort level? Also, is ‘needling’ the same as electric stimulation device? Thank you again!

[@SportsInjuryPhysio]

Yes, you just start super light with the massage and you can do it against a wall instead on the floor. However, for some ppl even light massage isn't great, so leave it out if it aggravates. With needling, I mean dry needling which uses same needles as acupuncture needles but go into the muscle rather than on energy points.

[@HappyGnoux]

thank you! I've done more than 6 months of reeducation with a physiotherapist and she kept making me do large amplitude movements (the side ones as well as another one where i'm on my knee and lift the leg up behind then bring the knee to the chest and repeat for a while). i'm hyperlaxe (ehlers danlos syndrome) but she wouldn't listen to me when I told her that i could really feel that they made the inflammation in the gluteal worse. It created so much more inflammation in my tendinitis that it thickened and I could then feel a tendons getting pinched at each movements in the knee (like you pinch a guitar cord and release it), which then ended up going down to the foot after a few training sessions....But she wouldn't stop and kept insisting that that was the only way. So after a few months I simple stopped going back , which made it better even though it wasn't healed and I though for a long time that I couldn't do anything to heal. 6 years later, I'm glad to find this videos so I can try something different!

[@SportsInjuryPhysio]

Hi Holly, it is about finding the exercises and movements that work for you. Observe how your body reacts and adapt your movements to see if it makes a difference. Being hypermobile always makes it a bit more tricky because your connective tissue will already be quite sensitive compared to other people. So take your time and look for slow, steady improvements and be careful not to do too much at the start. Our patients with EDS often have to start with very small sets. I would also definitely train in the mid-range of movement for you to start with and avoid those ends of ranges for now. Good luck with your recovery and if you ever needed more help with your rehab, this is something that our team can help with via video call: www.sports-injury-physio.com/

[@loracle540]

This is a common fault. The physio ask that exercises that are just impossible or make things worse be done. I've discovered for myself that you should just do simple exercises and only push as far as mild discomfort. Anything more just makes it worse. Wish I could find a physio that had actually suffered from tendinopathy! I've been unable to play golf for 20 months, my surgeon said a return to golf would be no problem - it would cripple me!. As I have been able to do increasingly more of my exercises I've tried hitting a few golf balls. I can manage 11 but then I have to rest from my exercises for a day. It's the same with shockwave treatment. Mild levels made the pain worse for a couple of days with improvement in the next week, but high levels left me back at square one having to take several months to get back to the same level. Anyone know how I can find a physio that has actually suffered and understand how the muscles and tendons operate in the golf swing?

[@relaxing2979]

Thanks 👍

[@Paul-cy9ej]

How long to wait after a flare up before starting again at a lower load?

[@SportsInjuryPhysio]

I would allow it to calm back down to your pre-flare up state first.

[@ArsenKrasiy]

Hi, I have a question, so does gluteal tendinopathy eventually heal, or is it a permanent condition which will remain with you for the rest of your life unless you keep yourself in Top shape? For example: a healthy individual can go and play soccer, and not experience anything other than the fatigue. A person with tendinopathy will experience pain and irritation from that activity, but does it revert to state of healthy-like individual once tendinopathy has healed, or the only way to enjoy life from the point once you had it is to remain in top physical shape?

[@SportsInjuryPhysio]

Your example is actually only true for young people - anyone over 30 who does no sport and then suddenly go play soccer etc. are at high risk of injury. If you've had tendinopathy that area is more prone to flaring up in the future. So yes, if you suddenly increase load, your tendons are likely to flare up so you will always have to slowly build up to it or maintain a good level of base fitness so that the difference between what you are wanting to do and currently doing is small.

[@ArsenKrasiy]

@@SportsInjuryPhysio And how long is the full recovery usually takes? Also, there still should be some tolerance after recovery right? It can't be that you go sprint once or twice and once again you have a severe injury. I assume you have to push yourself to the limit again to get it injured.

[@dellves]

You are amazing, honestly! Thank you for your informative and helpful videos! I find your advice on "dosing" one's exercise and walking esp. helpful - I don't think I have seen something like this to date. Can I ask about your opinion on the clam glute exercise - is it good for glute med and glute min inflammation (tendinopathy)?Thanks in advance!

[@SportsInjuryPhysio]

Glad you're finding the videos useful! I don't find the clam useful for gluteal tendinopathy - it usually ends up flaring it up - I think it pinches the tendons as the hip turns back, so I don't use clams with my patients.

[@dellves]

Thank you! Yes, the clam seems to flare gluteal tendinopathy, sadly. Is the clam good for piriformis syndrome, in your experience? Thanks so much in advance! @@SportsInjuryPhysio

[@SportsInjuryPhysio]

No, the clam is not good for that, for the same reason.

[@nanebanane5881]

Thanks for your help. One question; I got bursitis, sore tendons, coming and going. Iam 60 years old and a nurse. Its scary. What do you think about aquajogging ? Is it safe? I have to keep my hips strong because of Arrthrosis, and impingement. But now Iam in this bursitis again, maybe from a hike, maybe from sideleglift. Thanks if you have time to answer.

[@SportsInjuryPhysio]

Aqua jogging can be a good option - just test a short and easy session first to see what the lowest baseline is of what you can do with it and if it is OK then slowly increase from there.

[@croaker97280]

I'm a sprinter and I have been strugling with it for almost two years. I suffered this injury when some irresponsible physio during massage my gluteus damaged the tendon and doctors diagnosed it as acute trochanteric bursitis due to excessive fluid in bursa. Now is a little better but when I start run faster it becomes more irritable. I don't know whether it may be it but MRI didn't show anything worry and I am frustrated that I run much more slower than before the injury and nobody know what is happen to me.

[@GabrielOliveira-tk4zf]

Exactly the same problem here. I have been dealing with this pain for two years and I'm trying to get back to sprinting. I kept playing volleyball during this time and didn't have any problem, actually when training more than 3 times per week I started to notice some irritation on the tendons. But whenever I try to sprint just 20m at 50% effort, only once, I can't even sit without feeling the pain for the next 3-4 days. Let me know if you find out some way to get around this problem!

[@its_chyguy6892]

@@GabrielOliveira-tk4zf same thing and 2 years for me aswell also do you guys get pain on the pelvic bone sometimes i get my pain in the back and the sides. And did this video help.

[@gardengirl9099]

Do you think massage therapy would help with hip tendinitis? It’s so unbelievably painful.

[@SportsInjuryPhysio]

It can sometimes but if it is very sensitive it can also irritate it. So the only way to know if it will help you is to test a gentle session and ask the therapist to not dig in too much. Then see how it reacts.

[@darkoshmarko]

Should you wait until you’re totally pain free before starting the iso holds?

[@SportsInjuryPhysio]

No - the iso holds can often help decrease your pain so it is usually OK to start if you have mild to moderate pain - just start with super short holds to test it.

[@darkoshmarko]

@@SportsInjuryPhysio thank you so much for your reply!

[@travisdares4528]

hello, is the HORSE STANCE (Ma Bu) ok to treat hip pain (gluteal tendinopathy)? I do the horse stance twice a day respectively 3 minutes. Greetings from Germany

[@SportsInjuryPhysio]

I can't know what is OK for you because it depends on how irritated your tendon is. But it is something that has the potential to irritate it - so you need to observe what happens if you don't do it for a week and what happens if you put it back in = does it help or hinder. Just be mindful that if you stop doing it but then do other exercises that may irritate it, it can make it hard to tell - so try one thing at a time.

[@travisdares4528]

Thank you for your response. @@SportsInjuryPhysio

[@alemap135]

Ultrasound diagnosed posterior & anterior gluteal medius & iliotibial band tendinopathy (pain in right buttock/side of hip & heel tingling for several months). Stopped running/weight training. Ortho injected my hip & said to run flats & do pigeon pose, but this seems counter to the LEAP trial information which I’m doing instead. Should I try to run & stretch? So much conflicting info. 😢 Thanks for your great videos!

[@SportsInjuryPhysio]

Definitely don't stretch - that usually just makes things worse. I would only start running once you've built up your strength and can do single leg squats pain free. If you wanted help with your rehab, my colleagues Barry and Alison are very experienced in helping people recover from this injury and you can consult them via video call - you can find out more about this here: www.sports-injury-physio.com/

[@alemap135]

@@SportsInjuryPhysio That is what I thought as well & I appreciate you taking the time to confirm that for me. Your videos & explanations have been so helpful! I will definitely reach out to your colleagues if I fail to progress with the LEAP exercises. Thanks again!

[@subbysibuyas1916]

I play basketball for 2 weeks straight and now my soleus hurt when i run how to treat this? Its now my 3rd week dealing with this pain

[@SportsInjuryPhysio]

Hi Subby, it sounds as if you may have an overuse injury of your soleus. That will require relative rest (reducing all activity to a level that doesn't cause pain) and slow progressive strength training. But it's important that the strength training doesn't cause you pain - if you introduce it too early or do it too aggressively you can make it worse. This is something that one of our team can help you with via video call - have a look at the website if you want more info about the online consultations: www.sports-injury-physio.com/

[@subbysibuyas1916]

@@SportsInjuryPhysio how many weeks until im fully recovered just by resting and putting ice on the injured area?

[@subbysibuyas1916]

@@SportsInjuryPhysio but can i still do some walking?

[@eliotking8846]

Hi, I have what i think is gluteal tendinopathy, but the weird thing is some days it is on my right side, and i can't bear weight on my right leg at all, and then the next it could be on my left side and my right side is completely fine. Is this the same condition? I can only think that depending on which side i sleep on determines which side is hurting. Thank you for your videos theyve been very helpful!

[@SportsInjuryPhysio]

It might be but that isn’t typical for gluteal tendinopathy. It might rather be your lower back or SIJ. It would really be best to consult a physio who can take a thorough history and make you do movement tests to figure it out. 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/

[@eliotking8846]

@@SportsInjuryPhysio thank you for getting back to me! I have since visited the GP and am having further scans so hopefully they highlight the problem, thanks!

[@its_chyguy6892]

I have general hip tightness and the pain comes and goes mainly after sitting, can i do swimming?

[@SportsInjuryPhysio]

It is definitely something to try. But you will likely have to experiment a bit because sometimes it doesn't like it if you are too forceful with your legs when you swim. So take it easy and see how it reacts. If it gets aggravated adapt our session for the next time. The nice thing about swimming is that you can use you legs at different degrees e.g. for breast stroke how wide you open them may play a role and for crawl how hard you kick - so see if you can find what works best for you.

[@beth8678]

How do you know if you have this condition?

[@jadeedmundson5715]

She has other videos on “lateral hip pain” that will help you determine what the cause of your hip pain MAY be from. Check them out by typing in “lateral hip pain sports injury physio online physio clinic”

[@beth8678]

@@jadeedmundson5715 thanks 🙏🏻 I’ll check it out!

[@beth8678]

I was doing dead lifts months ago . No problem . 4 hrs later or more I had intense limping lateral hip pain. No OA. I aggravate it easily when I exercise which is often. Using it and stretching makes it feel better. Sometimes I just give in and take two Advil morning and night time. But I hate to do that

[@petsitter9418]

@@beth8678 l think anti-inflammatory meds have their place as they can help heal inflammation, in conjunction with physio, rest, etc. My GT(if that’s indeed what l have) was caused by my dog pulling on his leash when l walk him, have now switched to a head harness for the dog but am still battling this pesky hip pain. It’s getting better but l think l’ve been overdoing it a bit with activities and work outs. You can ask your doc to send you for an ultrasound to see if you have hip bursitis as well, similar symptoms as GT. Good luck☺️

[@petsitter9418]

@@beth8678 the physiotherapist here(Marika) mentions stretching is not so good for GT(in the other video), and only strengthening should be done till it gets better, so maybe you have something else. She also says bending over to tie your shoes is okay for GT, but not so easy with the other hip ailments she mentions.

[@irenemiller-lubin727]

Would it be appropriate to bike ride with tendonopathy?

[@SportsInjuryPhysio]

In most cases yes, but some patients find that it aggravates. So our advice would be to test a shorter and easy resistance ride to see what the 24 hour response is. It may cause problems if you use very high resistance but easy riding should be OK.

[@JB-nr8fu]

How long is going to make a sensitive glute tendon?

[@JB-nr8fu]

How long until the spasms get better?

[@SportsInjuryPhysio]

Every person's recovery time varies but it usually takes about 6 to 12 weeks to start seeing good improvements and 6 to 12 months to fully recover.

[@nalubegafaikah9271]

Hy i want to grow my glutes

[@ArsenKrasiy]

I have a question, so does gluteal tendinopathy eventually heals and you can stop working out and your tendons wil be alright, or is a permanent condition with the only way out of it is keeping yourself in top physical shape? For example: When you're healthy you can go play soccer without any preparation and nothing will happen to you, even if you are untrained, is it going to be like that after you recovered from tendinopathy, or the symptoms will return once you're out of shape?

[@SportsInjuryPhysio]

Your example is actually only true for young people - anyone over 30 who does no sport and then suddenly go play soccer etc. are at high risk of injury. If you've had tendinopathy that area is more prone to flaring up in the future. So yes, if you suddenly increase load, your tendons are likely to flare up so you will always have to slowly build up to it or maintain a good level of base fitness so that the difference between what you are wanting to do and currently doing is small.