👉 Get your gluteal tendinopathy rehab equipment here: - Massage ball: geni.us/Vp98l3F - Resistance bands: geni.us/gTKM - More resistance band options at the TheraBand Store: geni.us/CC1oT If you buy anything via these links, we may get a small commission at no extra cost to you.
Hey Maryke i have a big problem. My tendon is so easy to irritate that i cannot do anything anymore. The last Time it got irritated even when i was lying in my bed sleeping. last 6 Weeks i did irritate it arround 13-15 times trying exercices that never worked, now my ultimate goal is to not irritate it anymore and at least beeing on feet arround 15 mins a day. I am paranoid so much that i cannot do a single movement without fearing to irritate it. You have any advice for me i am pretty worried i need to go to hospital soon.
Hi doc ! I am a victim of the hip pain you talked about. It 's almost 2 years since I fell in this problem.I have been to the doctor's twice . All they do is x ray and a prescription of medication that turns out at the end to be just pain killers .Thank God over the past 4 months my pain ceased but still can't stand on both legs. By the way I used to run a lot and play soccer until days before I get sick .All you said in your video applies to my case. I worked on lessening my weight. I will try to follow the exercises you prescribed and hopefully I would stand on my legs again . I let you know I m using two crutches to walk to avoid any deterioration of my hip pain. Would you plz give me more advice how to deal with this disease . Thx
Thank you SO MUCH for posting videos about this condition. I have been suffering from this condition off and on for years, and had no idea what the name of it was until last week. This process started in November 2023 and the doctor thought it was my S.I. No one really listened to me when I kept insisting that the pain was in my hips, not my back. I did PT for 2 months for my back. I kept telling the PT about my hips, so he gave me some hip stretches to do with the back exercises. After seeing this video, I realize now that the PT actually gave me exercises & stretches that were re-irritating the tendons.
Thank you! This is BY FAR the best video I have found for my hip pain. Most videos just tell you to stretch, stretch, stretch those muscles, but stretching makes the pain WORSE! Your descriptions and exercises are so helpful 🙏🏽🙏🏽🙏🏽
I am a physical therapist with recent diagnosis gluteal tendinosis, bursitis and labrum tear (trifecta). This is a wonderful video with excellent education and self help. I have found it very useful also to do weight shifting in place (slow controlled shifting with focus on balanced movement and co-contraction at hip joints). progress to small sidestepping and eventually sidestepping up an incline. I recommend small movement Tai Chi, especially lift onto toes and rock back on heels--good, slow, controlled balance exercise that requires stabilization at pelvis. USE PERCEIVED EXERTION SCALE when you exercise--NOTICE when you are going beyond what feels somewhat hard--that will usually lead to poor results (re-injury) You have to find patience and self control. Slow but steady gets your butt back in gear!
Are either of you two up for a laminectomy or thr! Ortho want to do a thr on me yet surgeon said let's settle the back down first. Thank God. And so no surgeries yet and for some reason I just am scared to death to do the thr. Esp when ortho hasn't said one word about the trifecta....torn labrum and gluteal minimus atrophy and tendinosis. I just happened to read that on my report.
@@c.tucker95 if your orthopedist will recommend a THR.. then you have net requirements which I think may be your answer.. my brother has had had 2 total hip replacements and one knee.. he said hips were a piece of cake compared to knee.. if you decide to have the hip I think you got this.. I have found that it takes more energy for me to hobble and it's just getting the rest of my body out of whack because of the of the compensating... And wouldn't it be nice to just feel no pain again anyway good luck I hope that helped
I think I have finally found the answer to what is going on with my left hip, buttock, and thigh. I can relate to what you are saying. I've watched therapists all over the internet and gone to three different ones in my city for this issue. They all have different opinions, and none of them seem to be the right answer. It always seems that when I find a therapist online who seems to be explaining what I am experiencing, they are located in the UK!!! The UK must have some terrific physiotherapists!! I'm having an MRI in a couple weeks, and I am going to be sure to mention this to the pain anesthesia doctor I see. I am not happy about possibly doing steroid injections, but I am a determined and devoted person to exercise and health. I would not let the injections stop me from treating the injury. I know the injections wear off and are not the final answer. I''m looking forward to viewing more of your videos! (I'm also looking forward to hopefully getting some sleep tonight!) 💤 Thanks, again!
I'm glad you found the video useful! Our physios do online consultations via video call, so it doesn't matter where in the world you are. More info here, if you're interested in an assessment and a personalised treatment plan: www.sports-injury-physio.com/
This was so incredibly helpful. I was diagnosed with calcific tendonitis of the gluteus medias/gluteus minimus, and now I understand what to do and not do. Way more informative than the doctor. And it all makes perfect sense! Well done! I'm thrilled!
Excellent presentation👏🏽. Soon as menstrual cycle completely stopped at age 50, this gluteal tendinitis and bursitis set in. So happy to be done with monthly cycles but immediately swapped one old issue for another new one😖 out of nowhere this condition appears during pandemic of 2020 when I no longer went to the gym. Have seen 2 different orthopedic doctors and neither of them understands the subject by even 1/3 as you do…these are gems you dropped here. Thank you🙏🏽. You’re truly doing God’s work…eliminating the mystery of hip pain. Blessings to you, always and forever🙂
I feel like I was nodding and saying yes the entire video 😅 I am super grateful that the physio I have been seeing for this issue has provided almost the exact overview of causes and treatment without putting the label to the issue which this vid has just explained for me!
Absolutely, without a doubt, this is the best video I have watched concerning hip pain. She is the first person that explains often you can have Gluteal Tendinopathy AND Bursitis. I wish she practiced in the USA. I would see her in a minute. I intend on watching this over and over until I almost have it memorized. Thanks so much for an excellent video. You covered all bases. Now, I need to get to work fixing myself.
Hi A R, I'm glad you found the video useful! Our physical therapists do video consultations with patients from all over the world, including the USA. More info here: www.sports-injury-physio.com/
Thanks so much for these insights, which are taking the advice from my own physio to the next level! I've been suffering with this for 5 years, but it has only very recently been diagnosed correctly, after 5 years of various misdiagnoses ranging from facet joint overgrowth to SIJ misalignment to piriformis syndrome to herniated disk, which has led to two pointless operations and various diagnostic injections and thousands of £££ spent. Now, at last, I'm able to see some light at the end of the tunnel. Baie dankie, Maryke.
Oh my goodness you are so right no stretch here!! I went full force with stretches that my PT gave me and was in terrible pain afterwards. The side stretch with the pillows, my hips thank you.. I love the fabulous alternative stretches to help us before we really start digging into the deep stretch. Thanks so much for the the wonderful video~
Thank you Maryke. These explanations in a few of your awesome videos which I watched were exactly the answers I was looking for. Finaly, after two years of discomfort and pain it was explained in detail in a way that I understood the cause, effect and the solution. You are a life saver. You deserve thousands of followers. Thanks so much!!!
I've done a lot of research as to how I can treat my gluteal tendinopathy and this is the best video so far! I'm an active 50 something female and now realize my 8 hours a night sleeping on my right side has not served me well. Thank you for all this great information!
I see this was posted 2y’s ago, but it came through my YT feed, but alas, this subject literally never gets outdated, Especially the way that you explain it!! There are some wonderful people out there putting out exercises to help with pain, but they give you exercises that you can’t even do!, because you’re in so much pain, from injury, or many other reasons, and the way that you explain it with the realization that you have to start out somewhere (within your ability), and keep building on it.
Thank you Maryke, your video was wonderful and makes me feel hopeful. I fit the criteria: I'm 50, with a few lbs. to lose, over-trained (went from barely running to training for a 1/2 marathon over six weeks), pain over hip to gluteus, weak glutes and core muscles. I am so happy to have found this video.
This is the absolute best video on the internet. I have been watching videos for this situation for more than 8 months now and I must have watched 200-250 different videos and none of them helped... I still haven't started your workout routine but you have explained everything that I was actually going through and explained why it is happening. Thanks docs!
I'm starting to understand why clamshells and side lying hip abductions make the lateral pain worse for me now. I'll do the exercise variations that you told me about. If anyone reads this comment then please know that when the inflammation is tolerable start with the glute bridges because they've helped me but I'm still in pain because I did not stop doing clamshells and side lying hip abductions and all the benefit from glute bridges went to waste(not a complete waste as my si joint dysfunction is almost gone) I'll start doing your side lying hip abductions variations after two days from now and share the results after 2 weeks fixed
I have resumed walking and running more routinely for about two months now, and didn’t have any pain. Until two days ago when I bought a new pair of running shoes and now I’m dealing with ton of pain. 😢 I’m just glad it is not a hip joint related problem.
Also, if it only started a few days ago, then it should settle down really well if you just allow it rest and recovery time. So don't go crazy on doing too many exercises or anything at this point.
After 4month I finally know for sure what’s the name of my hip- lower back pain. For me it started from a 14 hour drive with hardly any breaks and 2 weeks on a terrible mattress. First thought my nerves got an inflammation. This video is so wonderfully structured it really gives you access to the healing process.
@@SportsInjuryPhysio luckily it no longer bothering too much, only holding me back in my sport with a gripping feeling in lower back when bending and weakness in my gluteus when on one leg, head of femur is sensitiv,... well just as you described.
So happy to have found this. First physio said it had IT band issues and told me to stretch, so that’s what I did and now I feel worse. My muscles and tendons are so angry that I get numbness down the outside of my thigh… will definitely stop stretching, using plenty of heat and isometric exercises. Thanks for the help
Really suffered badly from GT when I was recuperating from my hip replacements (very lucky, at age 76, I had both in 2022, Feb and Nov). When I'd resumed the ability to walk again without aids, walkers, canes etc..., I suffered with really bad GT after about only 100 yards. Much to my Border Collie's much chagrin, I had to turn around and wimp my way back to the car. A regular gym goer, I resumed elliptical machine use to strengthen my quads. The flesh was virtually hanging down from lack of muscle use, but weeks of this gave me back my strong thighs. But during a short walk recently, I developed GT (thank you Maryke, I now know what it is), so I resolved to do more walking to see if I could work/walk this condition away. Regular treadmill use now after my elliptical exercise has resolved the issue. Great video.
Wow, this video is really amazing. I have had shockwave therapy, steroid injections, just received PRP injections and needed some good advice on how to train my tendons. The PT doctors I worked with last year injured me twice. if they did what you recommended in this video, I would probably feel a lot better. but I'm still in pain. Thank you very much for the short and sweet video.❤❤❤❤
Thank you. For a year I've put up with lower back and hip pain because I thought it was a herniated disc/ desk job problem 🤷♀️ I had an ultrasound last week and finally know it's Gluteal Tendonopothy. Stopped stretching and had immediate improvement. I was doing yoga everyday😩🙄 now for getting stronger
What a great teacher you are! You explain the conditions and physiology of exactly what happens. Thank you. I had this arise suddenly but have arthritis in hips badly. Your description of wanting to put on socks and shoes is perfect! I’ve actually said those same things to my adult sons and I’m thinking of sending this video to them because you explain it so well. I’m going to go see my general practitioner Wednesday and will be bringing up much of what you’ve spoken about here.
I painted houses for 40 years squatting down getting up twist and turning all the time as destroyed my hip I believe you're right about what the tendinopathy
This is a fantastic and informative video. I have been struggling with this condition for months and now I realize than I have been too aggressive with my recovery. I will be limiting myself to isometrics for the coming weeks! Thank you for sharing this valuable information.
Thank you! I finally understand the pain I am left with after falling down a staircase resulting in imbalance across my hips! Got nowhere with UK NHS, physio or chiropractor which was very frustrating. Great to have confirmed the exercises that help 😊
I’m a horse rider too I’ve had countless mri over 3 years and always return with no change to gluteus minimus tear. Now at 7 years since initial diagnosis and surgeon just advise tramadol and nsaid 😢 riding does aggravate it I just wish there was a fix 🤦🏼♀️
I have had this for at least 4 yrs and now it is UNBEARABLE! Thank you for this video. I have made an appointment with a PT for tomorrow. I hope they can help me. This is unbearable pain an effects everything I do. I even fell going UP the stairs because of the pain and stiffness in my hip. Thank you again for this video! Best!
My advice - hrt. I had no problems until going off after 9yrs, then probs started almost instantly from ankle and wrist stiffness, folliwed by leg hip and bilateral upper arm stiffness - am in the process of getting clearance to go back on. I feel I aged 30 yrs in the past 1.5yrs.
Agh! The dreaded menopause. It really messes you up. And nobody tells you just how many strange things happen. They harp on about hot flushes but there are so many other things 😵💫
I have had gradually worsening pain in my right hip for the past 6 years. Different doctors have given me different diagnosis over the years, including hip arthritis, hip bursitis, and IT band syndrome. None of those things seemed to match what I was feeling, though. Exercises and stretches for those injuries have made the pain worse, and steroid injections didn't help. I often felt the need to roll around on a tennis ball to "reach" something to massage, but had no idea what I was "reaching" for, but I did know it was in the upper butt area. This video popped up in my recommended videos, and this sounds EXACTLY like what I have!!!! I tried the first isometric exercise using a large wedge pillow between my legs and for the first time in 6 years I have relief from my pain!!!!!!! I never thought I would be able to sleep on either side ever again, but using the large wedge pillow (instead of a smaller pillow) allows me to lay on my left side again!!! Thank you soooooo much for sharing your skills and knowledge to help others!!!!!
GREAT video & tutorial👍, Thank you. Minor layperson's input- i think the 'needling/massage' may provide more than just pain relief by 1. Bringing blood flow into the injured or stretched specific location, and 2. Allowing the person to 'feel' when the pain is lessened, in relation to their leg position so that they can use the position @ home (w/o massage) just to relieve tension. Lastly, advice for Younger adults... Train yourself to go Downhill (walking running hiking) e x t r a slowly. I feel there is way more pounding on the joints, esp the hips, when casually going downhill, because there is no pain until injury occurs, which may take years. In other words, though there is no pain in doing so, Do Not give in to Gravity when decending hills and keep controlled downhill speed, which doesn't happen naturally unless you do it deliberately. Thanks again 😊 -
Maryke thanks for such a comprehensive and helpful video. The advice and exercises are really helpful and I will be putting them into practice when I get home today. Your schema of rest and recovery, followed by strengthening makes absolute sense. Subscribed to the channel, as I am sure that there will be much more (evidence based) advice to glean.
Thanks so much for this. As a 56 year old who still like to push their training I’m beginning to realise that some things need a little more coaxing. This week it was my gluteus medius which needed coaxing! The pain was intense especially when I sneezed! But this has really helped
Appreciate relatable information. Just need to find someone who knows how to treat. You have certainly made an better awareness of treatment. Thanks for this help
It took me a year before I found a realistic solution to my issue which I'm almost 100% certain is gluteal tendenopothy. Super happy and could feel the difference in a few days.
@@olivelivy1 I started a regime of lying side leg lifts and I really did feel pain relief almost instantly. However I stopped that exercise as I wasn't getting enough results. That was my mistake. I gave up to early. I am now doing a variety of exercises, isometric and load bearing, for these two muscles and so far I feel even better results in terms of pain relief and stability. Reverse clam shells, isometrics with a belt (Abduction) and standing on the floor(also abduction). I'm using reduced night pain as a measure of effective load and exercise volume. I have a lot of hope with this workout. I also bought a wobble board and have started trigger point compression with a tennis ball on the upper attachment of the glute medius. I need to start running again. Good luck with your recovery.
Thanks for the video, The problem with my right leg: pain in the but and tingling, numbness through the leg starts not so much when I'm sitting, walking or jogging but especially when driving. Your explanation and suggested remedy will be highly appreciated.
For me it's really hard to pinpoint where in the hip/glute the pain is coming from. There's a good amount of muscles/tendons/ligaments all intertwined close together. Very helpful video, thank you.
Exactly! There is so much going on there it is very difficult to pinpoint where the pain is AND some days the pain comes from different areas adding to my confusion. I definitely think I have several different conditions going on there.
I woke up to pain yesterday. And this about summarizes it. To sleep i needed the two pillows. There is also pain if i try to stretch my hip flexors, so it seems to be coming in two directions. Side and front. Your recommendations are verty helpful.
Awesome explanation..I developed this pain,was mild since 2 weeks now aggravated.I could see how I have injured my glut medius and now know how to take care.I am an OBG and usually tilt my hip against patients cot when I do ultrasound.Also driving is causing the pain.will start the isometrics.Thanks so much for ur effort.
Exactly what I have been needing help with for years and years now and esp in the last 17 months now. Have not been able to walk and this is exactly why. My mri showed the gluteal tendinopathy plus atrophy in that minimus muscle from injury. Instead ortho surgeons want to do THR but have not once said anything about the gluteal tenonapothy. So I am afraid to trust them again. I feel they are not thorough enough. I am always an exception to the case and at the VA hosp they just lump everyone into one group and assume too much for my taste. So I've been researching and reading and researching and thank you so much for summing it all up for me. This video is THE best i have seen and I am going to mark it and make sure that this is the one that that everyone sees so as to describe my pains and probs plus my mri diag backs it up and then go from there . Thank you so much. You definitely know what you are doing and are very good at explaining it as if you were inside my head or body. You are good and I am grateful to you and our Lord. Good day for now
THANK YOU. No doctor have been able to explain, diagnose or point me in the right direction for the past 5 months. I have been in escruciating pain, tryed everything, including cortisone and toradol shots, steroid pills, lotions and potions...the diagnose I had was FIBROMYALGIA from different doctors. I WILL book an appointment w you as soon as I can get an MRI approved by insurance. THANK YOU SO MUCH.
Thank you so much for diagnosing my problem!! Initially was disgnosed with bursitis and piriformis syndrome..but you pinpointed the exact problem! Will be using the treatment options you suggested..especially 2 pillows between the knees at bedtime! Thx again!
I loved the video and will be doing some of the exercises as I prepare for PRP. I did have one comment: in my experience, any movement that requires the lifting of the leg causes extreme pain later. Eg. driving in traffic, which requires repetitive lifting of the leg from brake to gas, results in lateral pain within 15 minutes. Or using and exercise bike when the legs are basicially being lifted 18 inches with each revolution. Walking only requires a leg lift of 3-4 inches and is thus easier to do. I'm hoping more PTs look at cycling as not just non-weight bearing, but actually a repetitive leg lifting action which utilizes the glute medius and minimus.
Absolutely marvelously! I had one treatment in my left hip and two in my right hip, the last treatment in Jan 2022. I'm essentially pain-free. Once in a while if I overdo climbing stairs, I'll get some short-term pangs in my right hip, which also has periformis syndrome. But I can hike, ride a bike, drive for 9 hours, lift heavy boxes (for moving), and SLEEP without pain. Insane extraordinary treatment, despite what insurance companies and Medicare claim. So, you need to pay for it, but being non-invasive, it's relatively cheap, considering the life benefit. One study characterized gluteal tendinopathy as life impacting as end-stage arthritis. I can vouch for that perspective, as well as how successful PRP is for GT.
@brookehailstone9825 PRP worked beautifully. Over 1 year, I had one treatment in my left hip and two in my right. I get pangs on occasion, but the constant burning is gone. I can sleep, sit, and drive without pain, esp sleep. Trying to sleep when its painful to lie on your own body, just doesnt work. PRP is close to magical. Much of the pain will dissipate.within weeks, then the rest slowly through rehab
I've been in incredible pain since February. I've spent a small fortune on manipulation therapies, acupuncture, accupressure and massage. This is the most accurate description of what I've been feeling and helped me to then know what "not" to do! I've maintaining my long walks not realizing that is actually what's prolonging my issue. I'm so grateful I came across your channel. This was extremely helpful. Now thanks to you, I also know the exercises that will help heal the issue and help to keep and build my strength without making me any worse. The duration of the injury (5 months now) has been the hardest part. I think with this guidance I will be all healed up in 2 months. Thank you so much!
I’m using chiropractics but it’s not seeing much improvement lately My sole income is my job which is the instigator and continuing stimulus for my injury I’ve modified my movements but see no hope 🙁😭
Thank you! My PT has been very busy and not able to fit me in and this has been really helpful and given me tools to work on so that I can move forward in my treatment plan
I can't thank you enough. I had gastric bypass recently and as my body comp is changing and I am trying to increase my fitness level, started to get this awful pain. 😖 I'm seeing now how even how I stand, sleep and sit is playing into this. Thank you for giving me the knowledge and tools I can use to help myself.
Oh my gosh! This parrots the other comments but so true this is the most helpful and easy to understand therefore best info on gluteal tendonopathy. Thanks so much!
Hope you don't mind the time-stamps. Thanks for this helpful video. I've just got the hang of relative rest and am ready to start getting strong again.
Elher-Danlos syndrome (EDS) patients can have that as well, since they have a collagen production deficiency . Since I'm hyperlaxe, I notice the difference little everyday things can make on my tendinitis really fast. And that said, a very important thing I realized is to not wear clothes that compress that part of the hip for long periods and , even more importantly, while doing activities like walking or anything else. I buy bigger pants, underwear that I need and for leggings, I buy them 1 or 2 sizes up as well, so they fit me without dropping, but they don't put constant pressure on the tendons. Because yes, leggings are stretchy, but they can also compress the hip a lot and they personally make my tendons inflammation worse. I can actually feel the tendons rubbing underneath because of the pressure. And personally cycling does increase my tendinitis inflammation, which then goes down to the knee and sometimes even my foot when the pinch in the knee become too strong. Great video, I'm going to try those exercices! thank you!
Yes, anyone with EDS will be able to identify with what you're saying. If you have a connective tissue disorder it usually requires you to be very gentle with the exercises and progress super slowly. Interesting what you say about the clothes - I don't have EDS but am just on the hypermobile side of normal and I am also super sensitive to anything pressing into me for prolonged periods, even if it is very low level pressure.
Thank you, great video, a little editing and prep could have made it outstanding, not to undermine your efforts , thoroughness and excellence. Thank you again
Thank you for this I've had this for over 6 years after nearly falling on my 3 year old who had fallen, I had to step over him or land on him (luckily I didn't) but I ended up putting all my weight on my right leg as if doing a forward lunge. My right hip has never been the same since & everything you have said is exactly as it is. I've always walked miles & sometimes felt the muscle pull in my right thigh so it's maybe always been weak. Very painful at the minute so resting then I will definitely be doing what you suggested x
Thank you I have had this pain since I started swimming laps. I do have an autoimmune disease I have been having dry needling and cupping with some relief of pain but always reflates. I will try these exercises.
Thank you so much for this video. I’ve been researching an injury that happened while I was giving a golf lesson, of all things. Little did I know that for months leading up to this injury these two underrated muscles were being stressed. I was walking a bridge for, sometimes five days a week. The way I stood often compressed that tendon. And the golf swing alone… I don’t know how this isn’t a major injury in every golfer. I’m curious though, the injury manifested in what felt like the muscle slipping over the hip, then slipping back. It happened so instantly it was almost as if there were these two snapping/popping sensations within a fraction of a second apart. Within a couple days I had this massive bruise show up on my hip. As big as my hand outstretched. I did get to an orthopedic doctor. The x-ray did not reveal a great deal other than it wasn’t my actual hip. I thought I broke my hip! It’s taking a lot of research, and I’m so thankful for this video because it’s giving me ways of recovering from this. I would love to be able to pick the brains of a good physiotherapist as to how I could make sure my golf students, that range from five years old to 95 years old, might avoid this injury. The golf swing consistently compresses and stretches that area. Thank you again! You’ve given me hope that I can swing strong again in the future.
Literally have this from too much golf. 3x rounds and 3x range sessions and here we are. I’m very very surprised it’s not talked about more. Mine is my trail hip, not my lead. I believe it’s caused during the backswing as the trail hip loads while the trail leg straightens.
I play golf once a week, walking hilly courses, after sitting way too much at my desk the rest of the week. Right-handed golfer. Occasionally get lower back & glute pain plus hip flexor pain on the right (trail) side. This time both were much worse. IMHO, I believe it's not just from the backswing as Rahul has suggested but also from the transition to the forward swing - the fast load on the right leg compressing the glute muscles followed by the fast stretching of the right rectus femoris on the follow-through. Watching Maryke's videos has helped me understand the dynamics. Once recovered, I am committed to gradual strengthening. Maryke is an internet treasure and I hope she pulls together a video for this type of golf injury.
@@rahul8466 Hip flexor and glute on the right side. Of course, there are several muscles that make up the hip flexor as I understand it. I believe I have tendonitis, possibly with muscle fiber strain in the rectus femoris.
👉 Get your gluteal tendinopathy rehab equipment here:
- Massage ball: geni.us/Vp98l3F
- Resistance bands: geni.us/gTKM
- More resistance band options at the TheraBand Store: geni.us/CC1oT
If you buy anything via these links, we may get a small commission at no extra cost to you.
Hey Maryke i have a big problem. My tendon is so easy to irritate that i cannot do anything anymore. The last Time it got irritated even when i was lying in my bed sleeping. last 6 Weeks i did irritate it arround 13-15 times trying exercices that never worked, now my ultimate goal is to not irritate it anymore and at least beeing on feet arround 15 mins a day. I am paranoid so much that i cannot do a single movement without fearing to irritate it. You have any advice for me i am pretty worried i need to go to hospital soon.
You're awesome smarts delightful amazing wows wezzz indeed beautiful ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
Hi doc ! I am a victim of the hip pain you talked about. It 's almost 2 years since I fell in this problem.I have been to the doctor's twice . All they do is x ray and a prescription of medication that turns out at the end to be just pain killers .Thank God over the past 4 months my pain ceased but still can't stand on both legs. By the way I used to run a lot and play soccer until days before I get sick .All you said in your video applies to my case. I worked on lessening my weight. I will try to follow the exercises you prescribed and hopefully I would stand on my legs again . I let you know I m using two crutches to walk to avoid any deterioration of my hip pain. Would you plz give me more advice how to deal with this disease . Thx
Does l5 s1 nerve root compression cause pain in the hip bursitis and also numbness @@steffenhofer2466
You are one of the best physical therapists/ advisers on UA-cam .
Thank you SO MUCH for posting videos about this condition. I have been suffering from this condition off and on for years, and had no idea what the name of it was until last week. This process started in November 2023 and the doctor thought it was my S.I. No one really listened to me when I kept insisting that the pain was in my hips, not my back. I did PT for 2 months for my back. I kept telling the PT about my hips, so he gave me some hip stretches to do with the back exercises. After seeing this video, I realize now that the PT actually gave me exercises & stretches that were re-irritating the tendons.
You're welcome!
You deserve tens of millions of subscribers.
Thank you awesome info - liked the structured presentation, with progressive knowledge, exercises and alternate treatments.
Agreed!
She do..
I agree, I have this and it's menopause related ( collagène). Toole months to find this information.
@@pinkraven3197 are you doing better after this info? And did you start collagen? If you don't mind sharing..😊
It takes time weeding through the halfwits, but I always do find the video where the person truly knows the subject. Bravo and thank you.
Thank you! This is BY FAR the best video I have found for my hip pain. Most videos just tell you to stretch, stretch, stretch those muscles, but stretching makes the pain WORSE! Your descriptions and exercises are so helpful 🙏🏽🙏🏽🙏🏽
Glad you found it useful! xm
So many so called experts stress stretching on here. Now I know..
Yes stretching makes the pain worse for me, I don't know if its periformis syndrome I have or a tendinopothy.
Thank you for your information I'm going to the doctor tomorrow and tell him that I have a gluteal tendinopathy God bless thanks again!
Superb explanations of the nature of the problem and how it can be treated. I searched long and hard to find this.
I am a physical therapist with recent diagnosis gluteal tendinosis, bursitis and labrum tear (trifecta). This is a wonderful video with excellent education and self help. I have found it very useful also to do weight shifting in place (slow controlled shifting with focus on balanced movement and co-contraction at hip joints). progress to small sidestepping and eventually sidestepping up an incline. I recommend small movement Tai Chi, especially lift onto toes and rock back on heels--good, slow, controlled balance exercise that requires stabilization at pelvis. USE PERCEIVED EXERTION SCALE when you exercise--NOTICE when you are going beyond what feels somewhat hard--that will usually lead to poor results (re-injury) You have to find patience and self control. Slow but steady gets your butt back in gear!
Yes !! Tai Chi
Thanks.. I have the lovely trifecta too!🥴
@@Katie-vy5rd I guess I do as well. So how do I know if I am hurting myself worse verses strengthening. I hurt constantly whether moving or not.
Are either of you two up for a laminectomy or thr! Ortho want to do a thr on me yet surgeon said let's settle the back down first. Thank God. And so no surgeries yet and for some reason I just am scared to death to do the thr. Esp when ortho hasn't said one word about the trifecta....torn labrum and gluteal minimus atrophy and tendinosis. I just happened to read that on my report.
@@c.tucker95 if your orthopedist will recommend a THR.. then you have net requirements which I think may be your answer.. my brother has had had 2 total hip replacements and one knee.. he said hips were a piece of cake compared to knee.. if you decide to have the hip I think you got this.. I have found that it takes more energy for me to hobble and it's just getting the rest of my body out of whack because of the of the compensating... And wouldn't it be nice to just feel no pain again anyway good luck I hope that helped
I think I have finally found the answer to what is going on with my left hip, buttock, and thigh. I can relate to what you are saying. I've watched therapists all over the internet and gone to three different ones in my city for this issue. They all have different opinions, and none of them seem to be the right answer. It always seems that when I find a therapist online who seems to be explaining what I am experiencing, they are located in the UK!!! The UK must have some terrific physiotherapists!! I'm having an MRI in a couple weeks, and I am going to be sure to mention this to the pain anesthesia doctor I see. I am not happy about possibly doing steroid injections, but I am a determined and devoted person to exercise and health. I would not let the injections stop me from treating the injury. I know the injections wear off and are not the final answer. I''m looking forward to viewing more of your videos! (I'm also looking forward to hopefully getting some sleep tonight!) 💤 Thanks, again!
I'm glad you found the video useful! Our physios do online consultations via video call, so it doesn't matter where in the world you are. More info here, if you're interested in an assessment and a personalised treatment plan: www.sports-injury-physio.com/
This was so incredibly helpful. I was diagnosed with calcific tendonitis of the gluteus medias/gluteus minimus, and now I understand what to do and not do. Way more informative than the doctor. And it all makes perfect sense! Well done! I'm thrilled!
How are you doing to date? I hope you are better :) I have just discovered this lady, her advice seems helpful and really superb!
Liquid gold right here. You explained it better than my doctor did.
Just waking up with this is horrible. One of the most aggravating injuries ever.
Thank you! The best video so far for runner with discomfort in the hip.
You're welcome!
Excellent presentation👏🏽. Soon as menstrual cycle completely stopped at age 50, this gluteal tendinitis and bursitis set in. So happy to be done with monthly cycles but immediately swapped one old issue for another new one😖 out of nowhere this condition appears during pandemic of 2020 when I no longer went to the gym. Have seen 2 different orthopedic doctors and neither of them understands the subject by even 1/3 as you do…these are gems you dropped here. Thank you🙏🏽. You’re truly doing God’s work…eliminating the mystery of hip pain. Blessings to you, always and forever🙂
I feel like I was nodding and saying yes the entire video 😅 I am super grateful that the physio I have been seeing for this issue has provided almost the exact overview of causes and treatment without putting the label to the issue which this vid has just explained for me!
Absolutely, without a doubt, this is the best video I have watched concerning hip pain. She is the first person that explains often you can have Gluteal Tendinopathy AND Bursitis. I wish she practiced in the USA. I would see her in a minute. I intend on watching this over and over until I almost have it memorized. Thanks so much for an excellent video. You covered all bases. Now, I need to get to work fixing myself.
Hi A R,
I'm glad you found the video useful!
Our physical therapists do video consultations with patients from all over the world, including the USA. More info here: www.sports-injury-physio.com/
Thanks so much for these insights, which are taking the advice from my own physio to the next level! I've been suffering with this for 5 years, but it has only very recently been diagnosed correctly, after 5 years of various misdiagnoses ranging from facet joint overgrowth to SIJ misalignment to piriformis syndrome to herniated disk, which has led to two pointless operations and various diagnostic injections and thousands of £££ spent. Now, at last, I'm able to see some light at the end of the tunnel. Baie dankie, Maryke.
You're welcome!
Oh my goodness you are so right no stretch here!! I went full force with stretches that my PT gave me and was in terrible pain afterwards. The side stretch with the pillows, my hips thank you.. I love the fabulous alternative stretches to help us before we really start digging into the deep stretch. Thanks so much for the the wonderful video~
Thank you Maryke. These explanations in a few of your awesome videos which I watched were exactly the answers I was looking for. Finaly, after two years of discomfort and pain it was explained in detail in a way that I understood the cause, effect and the solution. You are a life saver. You deserve thousands of followers. Thanks so much!!!
I've done a lot of research as to how I can treat my gluteal tendinopathy and this is the best video so far! I'm an active 50 something female and now realize my 8 hours a night sleeping on my right side has not served me well. Thank you for all this great information!
Glad it was helpful!
I see this was posted 2y’s ago, but it came through my YT feed, but alas, this subject literally never gets outdated, Especially the way that you explain it!!
There are some wonderful people out there putting out exercises to help with pain, but they give you exercises that you can’t even do!, because you’re in so much pain, from injury, or many other reasons, and the way that you explain it with the realization that you have to start out somewhere (within your ability), and keep building on it.
Thank you Maryke, your video was wonderful and makes me feel hopeful. I fit the criteria: I'm 50, with a few lbs. to lose, over-trained (went from barely running to training for a 1/2 marathon over six weeks), pain over hip to gluteus, weak glutes and core muscles. I am so happy to have found this video.
This is the absolute best video on the internet. I have been watching videos for this situation for more than 8 months now and I must have watched 200-250 different videos and none of them helped... I still haven't started your workout routine but you have explained everything that I was actually going through and explained why it is happening. Thanks docs!
I'm starting to understand why clamshells and side lying hip abductions make the lateral pain worse for me now. I'll do the exercise variations that you told me about. If anyone reads this comment then please know that when the inflammation is tolerable start with the glute bridges because they've helped me but I'm still in pain because I did not stop doing clamshells and side lying hip abductions and all the benefit from glute bridges went to waste(not a complete waste as my si joint dysfunction is almost gone)
I'll start doing your side lying hip abductions variations after two days from now and share the results after 2 weeks fixed
Thanks for watching, and good luck with your recovery!
This is fantastic breakdown. As a newer therapist I love absorbing knowledge from more experienced therapists in the field! Thank you!
You're so welcome!
I have no idea how the YT algorithm does that, but I am thankful for another bang-on recommendation!
I have resumed walking and running more routinely for about two months now, and didn’t have any pain. Until two days ago when I bought a new pair of running shoes and now I’m dealing with ton of pain. 😢 I’m just glad it is not a hip joint related problem.
Also, if it only started a few days ago, then it should settle down really well if you just allow it rest and recovery time. So don't go crazy on doing too many exercises or anything at this point.
After 4month I finally know for sure what’s the name of my hip- lower back pain. For me it started from a 14 hour drive with hardly any breaks and 2 weeks on a terrible mattress. First thought my nerves got an inflammation. This video is so wonderfully structured it really gives you access to the healing process.
Good luck with your recovery!
@@SportsInjuryPhysio luckily it no longer bothering too much, only holding me back in my sport with a gripping feeling in lower back when bending and weakness in my gluteus when on one leg, head of femur is sensitiv,... well just as you described.
So happy to have found this. First physio said it had IT band issues and told me to stretch, so that’s what I did and now I feel worse. My muscles and tendons are so angry that I get numbness down the outside of my thigh… will definitely stop stretching, using plenty of heat and isometric exercises. Thanks for the help
You're welcome!
Really suffered badly from GT when I was recuperating from my hip replacements (very lucky, at age 76, I had both in 2022, Feb and Nov). When I'd resumed the ability to walk again without aids, walkers, canes etc..., I suffered with really bad GT after about only 100 yards. Much to my Border Collie's much chagrin, I had to turn around and wimp my way back to the car. A regular gym goer, I resumed elliptical machine use to strengthen my quads. The flesh was virtually hanging down from lack of muscle use, but weeks of this gave me back my strong thighs. But during a short walk recently, I developed GT (thank you Maryke, I now know what it is), so I resolved to do more walking to see if I could work/walk this condition away. Regular treadmill use now after my elliptical exercise has resolved the issue. Great video.
Thanks for sharing!
Wow, this video is really amazing. I have had shockwave therapy, steroid injections, just received PRP injections and needed some good advice on how to train my tendons. The PT doctors I worked with last year injured me twice. if they did what you recommended in this video, I would probably feel a lot better. but I'm still in pain. Thank you very much for the short and sweet video.❤❤❤❤
Thank you. For a year I've put up with lower back and hip pain because I thought it was a herniated disc/ desk job problem 🤷♀️ I had an ultrasound last week and finally know it's Gluteal Tendonopothy. Stopped stretching and had immediate improvement. I was doing yoga everyday😩🙄 now for getting stronger
interesting - I think my yoga was also a big culprit here!
Interesting
I'm so grateful I found your channel. This is becoming my Go-To place to understand some of the issues I'm dealing with.
What a great teacher you are! You explain the conditions and physiology of exactly what happens. Thank you. I had this arise suddenly but have arthritis in hips badly. Your description of wanting to put on socks and shoes is perfect! I’ve actually said those same things to my adult sons and I’m thinking of sending this video to them because you explain it so well. I’m going to go see my general practitioner Wednesday and will be bringing up much of what you’ve spoken about here.
Thank you, and good luck with your recovery!
Bless the LORD!!! Finally found the video I need. Thank you, thank you, thank you! GOD bless you!
I painted houses for 40 years squatting down getting up twist and turning all the time as destroyed my hip I believe you're right about what the tendinopathy
This is a fantastic and informative video. I have been struggling with this condition for months and now I realize than I have been too aggressive with my recovery. I will be limiting myself to isometrics for the coming weeks! Thank you for sharing this valuable information.
You are welcome!
This is such a great delivery of information around this subject! Thank you....
this video should have more views ❤❤❤
By far the most informative video on this condition. Thank you for explaining the condition and how to treat it.
You're welcome!
Thank you! I finally understand the pain I am left with after falling down a staircase resulting in imbalance across my hips! Got nowhere with UK NHS, physio or chiropractor which was very frustrating. Great to have confirmed the exercises that help 😊
You're welcome!
Horse rider here... just been diagnosed with this. This now makes so much sense
I’m a horse rider too I’ve had countless mri over 3 years and always return with no change to gluteus minimus tear. Now at 7 years since initial diagnosis and surgeon just advise tramadol and nsaid 😢 riding does aggravate it I just wish there was a fix 🤦🏼♀️
I have had this for at least 4 yrs and now it is UNBEARABLE! Thank you for this video. I have made an appointment with a PT for tomorrow. I hope they can help me. This is unbearable pain an effects everything I do. I even fell going UP the stairs because of the pain and stiffness in my hip. Thank you again for this video! Best!
Good luck with your recovery!
One of the best explanations and treatment descriptions...!🙏
Thanks for watching!
This is EXACTLY what’s going on with me, nailed it!!!!! Thank you so much!!!
So glad!
Yes, I am 51 and in peri-menopause and it is now becoming a problem. Thanks so much for the great video.
My advice - hrt. I had no problems until going off after 9yrs, then probs started almost instantly from ankle and wrist stiffness, folliwed by leg hip and bilateral upper arm stiffness - am in the process of getting clearance to go back on. I feel I aged 30 yrs in the past 1.5yrs.
Agh! The dreaded menopause. It really messes you up. And nobody tells you just how many strange things happen. They harp on about hot flushes but there are so many other things 😵💫
My thoughts exactly!
Yes menopause is a never-ending misery. I’m so over it!
My hats to you Doctor! You’re a gem for us on UA-cam. Been following you since last year! God bless you!🙏🏻❤️
I have had gradually worsening pain in my right hip for the past 6 years. Different doctors have given me different diagnosis over the years, including hip arthritis, hip bursitis, and IT band syndrome. None of those things seemed to match what I was feeling, though. Exercises and stretches for those injuries have made the pain worse, and steroid injections didn't help. I often felt the need to roll around on a tennis ball to "reach" something to massage, but had no idea what I was "reaching" for, but I did know it was in the upper butt area. This video popped up in my recommended videos, and this sounds EXACTLY like what I have!!!! I tried the first isometric exercise using a large wedge pillow between my legs and for the first time in 6 years I have relief from my pain!!!!!!! I never thought I would be able to sleep on either side ever again, but using the large wedge pillow (instead of a smaller pillow) allows me to lay on my left side again!!! Thank you soooooo much for sharing your skills and knowledge to help others!!!!!
GREAT video & tutorial👍, Thank you. Minor layperson's input- i think the 'needling/massage' may provide more than just pain relief by 1. Bringing blood flow into the injured or stretched specific location, and 2. Allowing the person to 'feel' when the pain is lessened, in relation to their leg position so that they can use the position @ home (w/o massage) just to relieve tension. Lastly, advice for Younger adults... Train yourself to go Downhill (walking running hiking) e x t r a slowly. I feel there is way more pounding on the joints, esp the hips, when casually going downhill, because there is no pain until injury occurs, which may take years. In other words, though there is no pain in doing so, Do Not give in to Gravity when decending hills and keep controlled downhill speed, which doesn't happen naturally unless you do it deliberately. Thanks again 😊 -
Thank you so much. Had a great massage today, and will continue to exercise. Now to use the pillow at night!
Insightful, great presentation and demonstration, you are a great teacher. Thanks
Maryke thanks for such a comprehensive and helpful video. The advice and exercises are really helpful and I will be putting them into practice when I get home today. Your schema of rest and recovery, followed by strengthening makes absolute sense. Subscribed to the channel, as I am sure that there will be much more (evidence based) advice to glean.
Thanks so much for this. As a 56 year old who still like to push their training I’m beginning to realise that some things need a little more coaxing. This week it was my gluteus medius which needed coaxing! The pain was intense especially when I sneezed! But this has really helped
Thank you, Marybeth, for this wonderful presentation. Now I have a better understanding of my glute pain and how to get better.
You are welcome!
What an absolutely brilliant video. Thank you so so much!
You're welcome!
Omg finally some answers, I've had it for a few years and has gotten worst... thank you for the information and help
You're welcome!
Has it helped you
Appreciate relatable information. Just need to find someone who knows how to treat. You have certainly made an better awareness of treatment. Thanks for this help
Thank you! This is me after my run. Walking is not a happy experience right now.
Yes, excellent, thank you,I agree with all the positive comments. It's clear, comprehensive and actionable. Well done
You're very welcome
Thank you SO much! This helped me figure out what was happening in my hip.
Glad it helped!
This is by far the best video on this condition. I have been suffering from this for quite a while and is also causing my knee pain.
It took me a year before I found a realistic solution to my issue which I'm almost 100% certain is gluteal tendenopothy. Super happy and could feel the difference in a few days.
Hi what was your solution out of interest?
@@olivelivy1 I started a regime of lying side leg lifts and I really did feel pain relief almost instantly. However I stopped that exercise as I wasn't getting enough results. That was my mistake. I gave up to early. I am now doing a variety of exercises, isometric and load bearing, for these two muscles and so far I feel even better results in terms of pain relief and stability. Reverse clam shells, isometrics with a belt (Abduction) and standing on the floor(also abduction). I'm using reduced night pain as a measure of effective load and exercise volume. I have a lot of hope with this workout. I also bought a wobble board and have started trigger point compression with a tennis ball on the upper attachment of the glute medius. I need to start running again. Good luck with your recovery.
Phenomenal video. Thank you SO much for creating this.
Definitely menopause affected my tendons!!
Thank you, so very helpful and easy to understand. I wish you would of mentioned Yoga as I believe too much has caused my issues.
Thanks for sharing!!
Thanks for the video,
The problem with my right leg: pain in the but and tingling, numbness through the leg starts not so much when I'm sitting, walking or jogging but especially when driving.
Your explanation and suggested remedy will be highly appreciated.
Absolutely excellent, thank you so much for sharing this. Very helpful and the best presentation I’ve seen. Thanks 🙏
Wow - thank you. Well done, your explanations really help me to understand why this is recurring for me.
For me it's really hard to pinpoint where in the hip/glute the pain is coming from. There's a good amount of muscles/tendons/ligaments all intertwined close together. Very helpful video, thank you.
Exactly! There is so much going on there it is very difficult to pinpoint where the pain is AND some days the pain comes from different areas adding to my confusion. I definitely think I have several different conditions going on there.
I woke up to pain yesterday. And this about summarizes it. To sleep i needed the two pillows. There is also pain if i try to stretch my hip flexors, so it seems to be coming in two directions. Side and front. Your recommendations are verty helpful.
Glad you find it helpful!
Wow! Such a perfect explanation of pain and super training and how to progress training! Thank you so much! 🙏
You are brilliant and this video changed my life! ❤️ thank you so much
Glad it helped!
Awesome explanation..I developed this pain,was mild since 2 weeks now aggravated.I could see how I have injured my glut medius and now know how to take care.I am an OBG and usually tilt my hip against patients cot when I do ultrasound.Also driving is causing the pain.will start the isometrics.Thanks so much for ur effort.
Good luck with your recovery!
Great video! Examples of plyometric glute medius exercises? Thanks!
Exactly what I have been needing help with for years and years now and esp in the last 17 months now. Have not been able to walk and this is exactly why. My mri showed the gluteal tendinopathy plus atrophy in that minimus muscle from injury. Instead ortho surgeons want to do THR but have not once said anything about the gluteal tenonapothy. So I am afraid to trust them again. I feel they are not thorough enough. I am always an exception to the case and at the VA hosp they just lump everyone into one group and assume too much for my taste. So I've been researching and reading and researching and thank you so much for summing it all up for me. This video is THE best i have seen and I am going to mark it and make sure that this is the one that that everyone sees so as to describe my pains and probs plus my mri diag backs it up and then go from there . Thank you so much. You definitely know what you are doing and are very good at explaining it as if you were inside my head or body. You are good and I am grateful to you and our Lord. Good day for now
I'm glad you found the video helpful!
the absolute best explanations in the web . thank you so much !
You're very welcome!
This is an incredible video! ❤ thank you SO much !!! As a PT student, this is amazing !
You're so welcome!
THANK YOU. No doctor have been able to explain, diagnose or point me in the right direction for the past 5 months. I have been in escruciating pain, tryed everything, including cortisone and toradol shots, steroid pills, lotions and potions...the diagnose I had was FIBROMYALGIA from different doctors. I WILL book an appointment w you as soon as I can get an MRI approved by insurance. THANK YOU SO MUCH.
You're very welcome!
Thankyou! the symptoms are the same as mine. Il be starting this regime now.
Thank you so much for diagnosing my problem!! Initially was disgnosed with bursitis and piriformis syndrome..but you pinpointed the exact problem! Will be using the treatment options you suggested..especially 2 pillows between the knees at bedtime! Thx again!
You're welcome, and good luck with your recovery!
I loved the video and will be doing some of the exercises as I prepare for PRP. I did have one comment: in my experience, any movement that requires the lifting of the leg causes extreme pain later. Eg. driving in traffic, which requires repetitive lifting of the leg from brake to gas, results in lateral pain within 15 minutes. Or using and exercise bike when the legs are basicially being lifted 18 inches with each revolution. Walking only requires a leg lift of 3-4 inches and is thus easier to do. I'm hoping more PTs look at cycling as not just non-weight bearing, but actually a repetitive leg lifting action which utilizes the glute medius and minimus.
How did PRP work for you?
Absolutely marvelously! I had one treatment in my left hip and two in my right hip, the last treatment in Jan 2022. I'm essentially pain-free. Once in a while if I overdo climbing stairs, I'll get some short-term pangs in my right hip, which also has periformis syndrome. But I can hike, ride a bike, drive for 9 hours, lift heavy boxes (for moving), and SLEEP without pain. Insane extraordinary treatment, despite what insurance companies and Medicare claim. So, you need to pay for it, but being non-invasive, it's relatively cheap, considering the life benefit. One study characterized gluteal tendinopathy as life impacting as end-stage arthritis. I can vouch for that perspective, as well as how successful PRP is for GT.
@brookehailstone9825 PRP worked beautifully. Over 1 year, I had one treatment in my left hip and two in my right. I get pangs on occasion, but the constant burning is gone. I can sleep, sit, and drive without pain, esp sleep. Trying to sleep when its painful to lie on your own body, just doesnt work. PRP is close to magical. Much of the pain will dissipate.within weeks, then the rest slowly through rehab
I've been in incredible pain since February. I've spent a small fortune on manipulation therapies, acupuncture, accupressure and massage. This is the most accurate description of what I've been feeling and helped me to then know what "not" to do! I've maintaining my long walks not realizing that is actually what's prolonging my issue.
I'm so grateful I came across your channel. This was extremely helpful. Now thanks to you, I also know the exercises that will help heal the issue and help to keep and build my strength without making me any worse. The duration of the injury (5 months now) has been the hardest part. I think with this guidance I will be all healed up in 2 months. Thank you so much!
Kim, what happened since you posted this?
I’m using chiropractics but it’s not seeing much improvement lately
My sole income is my job which is the instigator and continuing stimulus for my injury
I’ve modified my movements but see no hope
🙁😭
Thank you! My PT has been very busy and not able to fit me in and this has been really helpful and given me tools to work on so that I can move forward in my treatment plan
I can't thank you enough. I had gastric bypass recently and as my body comp is changing and I am trying to increase my fitness level, started to get this awful pain. 😖 I'm seeing now how even how I stand, sleep and sit is playing into this. Thank you for giving me the knowledge and tools I can use to help myself.
You got this!
Fantastic information that really transforms the approach I was taking. Thank you so much for this wonderful video!
Oh my gosh! This parrots the other comments but so true this is the most helpful and easy to understand therefore best info on gluteal tendonopathy. Thanks so much!
Glad it was helpful!
16:08 self-massage with tennis ball
17:57 exercise, overall strategy
19:00 glute med/min-specific exercises
20:50 isometric leglift
21:25 back-lying alternative
21:45 glute bridge
22:11 double-leg squats
23:52 isotonics without compression, then with compression
25:05 progression of squat training for runners
26:30 non-exercise treatments
Hope you don't mind the time-stamps. Thanks for this helpful video. I've just got the hang of relative rest and am ready to start getting strong again.
Thanks for watching!
This is so helpful!!!! You are incredibly informative & so appreciate your content🙏🏼
Glad it was helpful!
wonderfully explained i were told i have gluteal tendinopathy now understand it more watching your video thankyou
You are an amazing teacher! Thanks for the tips. Helped my pain nearly immediately
Glad it helped!
thankyou for the detailed explanation. I think it be very helpful when i see my Doctor.
You're welcome!
Your video is the very informative. Thank you.
I am now seeing Alison one of the physios at Sports Injury Physio. She is excellent.
So glad to hear that!
Do you think a very hot bath could cause flare to get worse?
Best to ask Ali. It will depend on your situation, with which she is up to speed.
Elher-Danlos syndrome (EDS) patients can have that as well, since they have a collagen production deficiency . Since I'm hyperlaxe, I notice the difference little everyday things can make on my tendinitis really fast. And that said, a very important thing I realized is to not wear clothes that compress that part of the hip for long periods and , even more importantly, while doing activities like walking or anything else. I buy bigger pants, underwear that I need and for leggings, I buy them 1 or 2 sizes up as well, so they fit me without dropping, but they don't put constant pressure on the tendons. Because yes, leggings are stretchy, but they can also compress the hip a lot and they personally make my tendons inflammation worse. I can actually feel the tendons rubbing underneath because of the pressure.
And personally cycling does increase my tendinitis inflammation, which then goes down to the knee and sometimes even my foot when the pinch in the knee become too strong.
Great video, I'm going to try those exercices! thank you!
Yes, anyone with EDS will be able to identify with what you're saying. If you have a connective tissue disorder it usually requires you to be very gentle with the exercises and progress super slowly. Interesting what you say about the clothes - I don't have EDS but am just on the hypermobile side of normal and I am also super sensitive to anything pressing into me for prolonged periods, even if it is very low level pressure.
Best advice I've had yet for my hip pain!!!! Thankyou so much
You're so welcome!
Thank you, great video, a little editing and prep could have made it outstanding, not to undermine your efforts , thoroughness and excellence. Thank you again
Thank you for this I've had this for over 6 years after nearly falling on my 3 year old who had fallen, I had to step over him or land on him (luckily I didn't) but I ended up putting all my weight on my right leg as if doing a forward lunge. My right hip has never been the same since & everything you have said is exactly as it is.
I've always walked miles & sometimes felt the muscle pull in my right thigh so it's maybe always been weak.
Very painful at the minute so resting then I will definitely be doing what you suggested x
a terrible physio suggested a low lunge exercise to strengthen my hip - since then my pain has also been much worse!
Thank you I have had this pain since I started swimming laps. I do have an autoimmune disease I have been having dry needling and cupping with some relief of pain but always reflates. I will try these exercises.
Thank you so much for this video. I’ve been researching an injury that happened while I was giving a golf lesson, of all things. Little did I know that for months leading up to this injury these two underrated muscles were being stressed. I was walking a bridge for, sometimes five days a week. The way I stood often compressed that tendon. And the golf swing alone… I don’t know how this isn’t a major injury in every golfer.
I’m curious though, the injury manifested in what felt like the muscle slipping over the hip, then slipping back. It happened so instantly it was almost as if there were these two snapping/popping sensations within a fraction of a second apart. Within a couple days I had this massive bruise show up on my hip. As big as my hand outstretched. I did get to an orthopedic doctor. The x-ray did not reveal a great deal other than it wasn’t my actual hip. I thought I broke my hip! It’s taking a lot of research, and I’m so thankful for this video because it’s giving me ways of recovering from this.
I would love to be able to pick the brains of a good physiotherapist as to how I could make sure my golf students, that range from five years old to 95 years old, might avoid this injury. The golf swing consistently compresses and stretches that area.
Thank you again! You’ve given me hope that I can swing strong again in the future.
Literally have this from too much golf. 3x rounds and 3x range sessions and here we are. I’m very very surprised it’s not talked about more. Mine is my trail hip, not my lead. I believe it’s caused during the backswing as the trail hip loads while the trail leg straightens.
I play golf once a week, walking hilly courses, after sitting way too much at my desk the rest of the week. Right-handed golfer. Occasionally get lower back & glute pain plus hip flexor pain on the right (trail) side. This time both were much worse. IMHO, I believe it's not just from the backswing as Rahul has suggested but also from the transition to the forward swing - the fast load on the right leg compressing the glute muscles followed by the fast stretching of the right rectus femoris on the follow-through. Watching Maryke's videos has helped me understand the dynamics. Once recovered, I am committed to gradual strengthening. Maryke is an internet treasure and I hope she pulls together a video for this type of golf injury.
@@BenCruz This is an interesting counter theory Ben. Is your pain on the lateral hip at all or just the hip flexor?
@@rahul8466 Hip flexor and glute on the right side. Of course, there are several muscles that make up the hip flexor as I understand it. I believe I have tendonitis, possibly with muscle fiber strain in the rectus femoris.
Very interesting. Terrific explanation and exercise suggestions. Both sides hurt me with tenderness going down my thighs.
Glad you liked it!
Excellent information. And excellent delivery. Thank you.