i’ve noticed that when the pain gets really bad walking with a wider stance alleviates a lot of pain, and makes me concentrate on strengthening supportive muscles
The evidence base you use and clinical implications you draw are impeccable and will definitely help me study through my last musc. clinical placement! Great work!
I love how you referenced studies and showed the actual muscles! I’ve had 2 MRIs show bursitis AND tendinopathy (plus a labral tear). I’m managing the tear ok but my lateral pain has been so hard to treat. I’m thinking I’ve been too focused on addressing the bursitis and not the tendinopathy. Thank you so much for this video!
I totally agree with you . These exercises are great. I do dome different yhings like bike ride, walk, yoga, pilates, light weights bench. I also have bands and agree side steps. Wonderful video.
Out of all the videos I watched this was the most helpful. I was just diagnosed with this condition. My doctor wants to do a hip X ray and go to physical therapy. Guess what all of that cost money I don't have so I am going to follow these steps to help myself. Thank you! 😊
Thank you so much. Proof of research and results are valuable in any condition, as far as I am concerned. I am sooo exited to start a new therapy. My professional medical and physical therapies have not relieved my pain. 😮🎉😊
Excellent video, as always!! Do you guys think that we could have the same idea/approach for a diagnostics of "Shoulder Bursitis"? Find some confortable mobility drills and improve loading in the area, both isometrics or isotonic exercises?
Dont sleep on them I m recently got them from doing hip abduction thé wrong way 😥 M resting and icing and i avoid sleeping on sides Hope you recovered now Pls share any tips that help u recover
@@mirjanamirjana5409 it's ok bit knees are in pain now and I think and feel thar one of my knees underneath has got torn meniscus which is painted so lots of pain in my body now
Best description and succinct video I’ve seen yet! So many videos lump all of this together and confuse you with mixed information and recommendations but this one is clear and informative. Thank you!
I have question. I feel I have Trendelenburg Gait ( walk like an penguin ) and both of my knees aren't in the best health ( total knee replacements ) , do you think the knees are the cause , How I walk ? My Right Hip is Weak . Thank you . Thank you again for explain all this , I am learning as I go alone . IN my life there's so much going on , it becomes overwhelming , I am researching it ALL !!!
J ai le même problème depuis 4 ans... Tendinopathie du moyen fessier et bursite trochanterienne J ai fait beaucoup de kiné + des infiltrations. J ai toujours très mal. Je ne sais plus quoi faire.
So, I have just been diagnosed with Greater trochanteric bursitis that is causing me severe pain but you are saying that is not what I am suffering from? I take strong painkillers, use ice and have been given exercises I need to do.
Is it possible that this condition causes knee pain, in particular a bit below the knee, to the outside? I have been diagnosed with Iliotibial band syndrome and myofascial release is recommended to release the IT band with a lacrosse ball on the sides of the IT band (lateral quad and hamstrings + TFL and glute medius). The problem is, when I reach that lateral hip area, I have a lot of pain when rolling the lateral quad & hamstring, below the TFL. I also have pain in the lateral hip when walking or doing single leg romanian deadlift (when about to reach the final "L" position).
Doctor, I have level 10 pain in my right forward hip joint. Can't sleep on my right side without ice pack for over a year now! I received an x ray and it showed a mild spur, and some mild arthritis. It feel WAY more painful than that. I take tramadol for a spinal chord tear and it doesn't touch the pain at all. Any clue what this could be? Thank you for your time. Holiday blessings.
In the videos that I've seen on the subject, there is theory that the muscles on the side of the hip opposite to where the pain is should be exercised because their weakness is causing tendon compression. So it seems v important to state which muscles are being strengthened with these exercises, and is often unclear.
Wow! So it's not inflammation. Thank you for so convincingly debunking that myth. Does exercise really rebuild the tendon tissues? How long should you train at the different stages before proceeding to the next level? How can you calm down overactive pain receptors that fire at the slightest stimulus?
Exercise might not change how they look on an image, but that isn't necessary for a successful outcome. Exercise is just a way to build up their capacity to handle load. The time at each stage partially depends on your tolerance. If you're able to use more resistance, hold longer, etc. with the same symptoms or less, then it might be worthwhile to increase the difficulty. On the flip side, if you're consistently doing too much and flaring up, it might be worthwhile to decrease the difficulty. Since pain is multifactorial, it's hard to say what might help calm your symptoms down. It can be helpful to modify aggravating activities as needed as mentioned in the video, but you can also do things that make you generally feel better (whatever that might be). The goal with the exercises will also be so that you can do more over time without being as symptomatic. Expectations and understanding the condition can be helpful for many individuals as well by knowing that some pain is likely to be expected and not necessarily damaging or bad throughout the rehab process.
Hi Dr. Marc, My hip pain started after I wore a walking boot for 10 days for a foot injury. This was back in June the pain would wake me up at night. I find that stretching and massaging the glutes, TFL, quads and hip flexors make IT worse. Now It shoots into my lower back and adductors. :(
I started off with groin/adductor pain and that has subsided and now feels like glute medius side of hip pain. Have you heard of that happening before? Hoping this info will help! Thanks for putting this video together :)
Fantastic video. Better advice than what my PT gave me. I'm currently doing full body weights squats 2x a week with other calisthenics. Although I'm not experiencing pain or discomfort while doing this exercise, I am occasionally experiencing a sharp twinge in my left hip just by standing a certain way. Walking is fine. I'll give these exercises a try...thx
I know you mean well and this video helps some people... But I'm so tired of hearing PT and ice packs cure this. Tried it many times, it actually made it worse a lot too. I'm on year 6 of this pain. My condition is so bad now that I don't have 1 hour pain-free any day and I'm 29. Still trying to find a doctor/surgeon that will just remove these useless/debilitating bursas. Because my MRI doesn't show anthing I'm still told to stretch and ice. Like can there be a rule if stretching and ice don't fix it within a year, we recommend surgery? Why in 2021, are we letting people live in so much pain? Also, as a young person, no one even prescribes us pain killers.
How r u now ? R u still in pain? M newly injured m'y self doing hip abduction i put the weight on my hip Bone 😥 . M so scared that it wont heal Any tips please
@@vivianeraw8448 I ended up getting hip fai surgery. I found a hip surgeon and he looked at my x-rays and said I have hip impingement on both sides and torn labrums. I am still recovering from surgery so I cant say for certain but I think I already have less pain. I've only had the right side done and he took out my bursa too. I get the left done in a few weeks! The bad news is apparently the bursa can grow back. I think we're all unique in our pain. Mine got so bad that I knew I needed a big intervention.
I dont believe these videos are intended as complete treatment guides, just something that can give useful advice. The other thing that is worth bearing in mind is there is a difference between treatment and cure. Cure, I feel, implies something being like new. This isn't really how a body works, we always have our scars, there is always some sort of an adaptation. I also think that if you think you 'need surgery' it is going to be an uphill battle to rehabilitate. It is possible that surgery is the fix, and that is great, but I think it is also worth pointing out that your experience is a case study of 1. Many, many people who experience something that may fit with common characteristics of what is thought of as hip bursitis will not require surgery.
Well finally an educated overview of potential causes and studies around hip pain ie “Bursitis” Fortunately for me I am already following a similar senior hip strengthening program similar to your low intensity set of exercises Thank you for this presentation 👍
thank you for your video! love how you went through research findings and then going into each movements at different levels. You were very detailed and the young lady doing each movement helped me to do them right. Thank you for breaking the time down on the comments also so I can go directly into the movements when I'm doing the exercises.
I"ve been diagnosed with acute sciatica and hip bursitis. Would these exercises and stretches help my condition? I've been in PT for several months which has helped as initially I had pain down front going from groin most of way down my leg and pain from back down my butt down back of leg most way down, achy and sore. Now pain pretty much isolated to groin which was getting better but recently had relapse of groin pain. Any advice?
An Amazing presentation! You are maximizing your doctoral education and knowledge of research by sharing it with us. Of course other therapists apply their knowledge when they prescribe exercise programs for us, but some of us want to know more, and accomplish more when we take a more academic approach to our healing. It is reassuring to understand better WHY I am doing certain exercises. I am particularly appreciative of the information suggesting that inflammation is not always the cause of our discomfort. I suspected as much. We seem to blame everything on inflammation when we might need to get on with the anatomical/ physical kinetics instead of being afraid to move. Many thanks Doctor! Over the past 3 days, I have suffered excruciating left hip pain intermittently -- primarily when I wake, and after I have been sitting too long at the computer (like now), but I pushed the envelope this morning and did bridge exercises, half squats, tip toe and heel raises, and marches (on my back). I was able to get through the day on one 325 mg aspirin. I do not believe that I would have had as much comfort had I assumed that I need to heal from inflammation, and had I been afraid to exercise . Many thanks!
Now I am really confused as Ortho Dr says I have Bilateral Trochanteric Bursitis, and my PT exercises are the opposite of those discussed here, for eg., I am to stop placing my wt on one leg in my exercise classes until the bursa are healing.
Very credible info here. But I feel like the descriptions of the actual exercises to solve the problem are glossed over too quickly - doing these correctly is paramount but you go too fast and breezily over the exercise details. It's also not clear which hip side (R or L) benefits from the side exercises - if my pain is on the left which side should be up or down? The list of unexplained possible exercises at the end is useless to anyone who doesn't know what these are (... and the list goes on).
🎯 Key Takeaways for quick navigation: 00:00 *📚 The video discusses various names for hip-related pain and aims to identify the most accurate diagnosis based on research.* 00:29 *🦴 The anatomy of the hip includes the greater trochanter, gluteus medius and minimus muscles, iliotibial band, and bursae.* 01:25 *🔍 The term "bursitis" suggests inflammation, but research indicates that gluteal tendinopathy is a more common cause of lateral hip pain.* 01:38 *🧪 Studies using MRI, sonography, and histological analysis show that bursitis is less common than tendon pathology in patients with lateral hip pain.* 03:49 *🔄 The focus on tendinopathy over bursitis shifts treatment from passive to active, emphasizing load management and patient control over recovery.* 04:32 *🚫 Certain physical tests can help rule in or out the condition, such as pain during single-leg standing or hip abduction.* 05:11 *🛌 Activity modifications, like adjusting sleeping and sitting habits, can reduce tendon compression and alleviate symptoms.* 06:20 *💪 Exercise progressions aim to build the capacity of the gluteal tendons, starting with isometrics and advancing to single-leg weight-bearing exercises.* 07:01 *🏋️ Rehabilitation should include strengthening hip abductors and adjusting gait mechanics, with a minimum three-month commitment to the regimen.* 09:10 *📝 Gluteal tendinopathy and greater trochanteric pain syndrome are preferred terms over hip bursitis, and treatment should include activity modification and targeted strengthening exercises.* Made with HARPA AI
By watching this my greater trochanter on left is my main problem. It is weak and painful to walk and makes me unsteady, to the point where I grab a door jamb on side to ease down steps. Is there an exercise for this? Thank you
Great vide, I'm doing these exercises through my physio and they do help if done regularly it's a very slow process, if I have a can't be bothered day then I do notice that I'm stiff sore, I have it in both sides and find sleep pain hardest to deal with but thanks again
Thank you so much for your explanation . For 4 months I have been searching for a proper diagnoses , listening to you makes me feels I fit into this slot . Will definitely try your exercises. Do I need to do an MRI ? Please advise
Thanks so much for the information, I have hip dysplasia in both hips but always had pin in my right hip since I was 13 or 14. Im going to try these exercises
I also have hip dysplasia in both hips with a pin in my right hip. How are you managing pain? Do you experience pain in one hip more so than the other?
@@dinam211 Yes I still experience more pain in my right hip. I do a lot of stretching and icing my hip when the pain is a lot. I've gone to a physical therapist and he helps out and he pulled my leg while I was laying down and that REALLY did help a lot. I've also gotten a cortisone injection in my hip twice and that helped a lot I haven't done it in a while since I read that it can cause the hip cartridge to deteriorate faster.
very informative video. I have Lateral hip pain that started about a year ago and it fares up after mountain bike rides. Not sure if it is due to the fact that I have always consider myself having weak glutes but never done anything to strengthen them. I love mountain biking but lately I dread bike rides because I know I'll have lateral hip pain for several days afterwards. Do you think having weak or unbalance glutes can cause the lateral pain I am experiencing?
I have a problem with my hip, I have been diagnosed with bursitis, and I feel that my middle gluteal muscle is weak. I should start with isometric (sidelying hip abduction) or I can use both isometric and lateral walking on the day of leg training?
Hey how r u Hope u recovered I recently got it from doing hip abduction did it thé wrong way i put the weight on hip Bone 😥😢 M so concerned that its not curable
I think this is the best video. I feel it’s my right gluteus medius , hurt by overdoing HIIT, burpees. PT says Piriformis. I say glut medius, now kind of bursitis lingering. Basically I self diagnosed with help of web. Yes, proper strengthening all supporting muscles has helped, and proper gait, not hip hanging, etc. it’s a lot of thinking and new body mechanics. I’m 10 mos out now feeling 80% better. Doctor answered a question I had that we should challenge and introduce more as tolerated. Q: Can it entirely go away? I self diagnosed glute medius, initial ibuprofen and rested for 2 mos- but my entire pelvis got de conditioned! Add back pain. Ortho sent me to PT, marginal help but permitted strength training. Personal trainer helped get me back on path of strength. Band work, proper glute and ab squeeze, (tuck pelvis in a bit) with everything I do; squats, walking. I have to do everything with the proper form- but it’s helped. I feel I’ll have to keep this up so not to get de-conditioned ever again. I wouldn’t have rested so long had I known. I advise keep moving with some strengthening as tolerated.
This is a great video!!!! I had weight loss surgery and lost over 100 pounds. Since then, I’ve had a lot of hip and back pain. I thought the opposite would be true. But, if it’s really because of weakness in the muscles in area, it makes sense. I’ve lost muscle mass and strength. So maybe that’s why I’m struggling? I’m going to start these exercises to see if they help!
Ummmmm. I’m on year 9. Been doing physical therapy, ice, heat, swimming , cortisone shots…. Still in pain especially when walking. It is very dabilitating.
Dr. Mark, I responded earlier to this amazing video. I was just wondering whether you might do a similar anatomical presentation to show us how the upper torso supports our back and hips. I am almost 78, and I believe that I have discovered that my exercises for back and hip pain appear to be more effective when I do shoulder rolls, shoulder pinches, and neck stretches. I also believe that foot rotations seem to help my back pain. Perhaps, we see videos focussed on what is troubling us at the moment because of time constraints, but I try to move everything movable, even when I can put my hand on the area of pain. I try to remember to use an integrated approach. One thing we know is the our bodies are mysterious and that pain can radiate from distal sites. In reflexology, we also get a sense of possible connectivity within our bodies (if that is a valid body of study). Again, just wondering if you might at least comment on the relationship of the upper torso to lower back and hip dysfunction. Many thanks!
Good stuff. Except... I have it on both sides. :-} Anyway, I've been doing some research, and also finding that muscle release therapy with a tennis ball is recommended for the muscles around the trochanter, as well as the IT band. I'm guessing this would be good to add to the exercises you describe here?
I just hope that this rest thing is not the ultimate be all end all because it would ruin my job I give guided tours in a brewery 15 to 20 hrs a week but I often have stacked days (e.g. 2x 9hrs days, one on friday one on saturday) and there is loads of stairs to be hiked every day. If I would have to rest hard then thi would be a catastrophy Diagnosis is beginning athrosis of hip but as well signs of tendinosis within trochantor major gluteal muscles... And of course it hurts a lot after stacked days However it is even worse (a lot) when I go climbing
And, then, there's someone like me with bone spurs on my GT that causes my bursitis. And, I can no longer take anti-inflammatories. Always exceptions to these general, but good videos.
I've had two major falls in the last five years. The first resulting in bursitis of the greater trochanter of my left hip. The second I messed up my SI joint on my left side. So now my hip is constantly inflamed and my SI joint hurts and affects my sciatic nerve. I'm only 43. I've been through physical therapy. I went to a chiropractor for a while. Currently I'm dealing with it by taking celebrex. I'm pretty much in constant pain and am no stranger to loss of sleep. I sleep with a pillow between my knees. Waking frequently from either my hip or sciatic nerve burning down. I'm just miserable constantly and at a loss on my options. My Dr said he doesn't like to prescribe the celebrex long term. I've been on it about 5 months now and it does allow me some alleviation of pain for some quality of life. I'm terrified of when he won't prescribe it anymore because I get to where I can hardly move and in severe pain. I want the problem fixed. I'm too young to hurt like this for the rest of my life. Please, is there a stretch or exercise that channels BOTH problems. I just want to be and feel normal again and do things I enjoy like dancing. 😢 Thank you....
@@jojosez8945 No, unfortunately not. Now I also have Plantar Fasciitis on that same side. So every step feels like a huge hot rod in my heel. I just don't know what to do or what the answer is. It can't be a good thing for our body to always be inflamed on one side. (Immune response wise) Idk, I'm thinking I may try Yoga next. I'm just getting over Covid. I had to go get my first treatment of Monoclonal Antibody Infusion. So I will let you know if yoga works. I'm so sorry. I know what kind of pain you are in and how it affects your life. If you figure something out let me know too. Maybe we can help one another. 🙂
@@jojosez8945 Thank you, I will definitely check into that. I hope you get some good news back. The one thing that has always bothered me is these things that we have cannot be fixed and we just have to learn to live with it. I think that really makes it worse physically and mentally. I'm going to read up about what you were talking about now. I appreciate you thinking of me. Let me know how it goes.
Thank you for this presentation and demonstration of exercises, I have been doing a different set of isometric exercises, but just recent;y mobility pain and distress he’s reappeared. I shall begin with some of your easier exercises
I have bursitis in my right hip & have been getting injections in it the injections are getting to where they are not helping i am right back in pain i a couple of days are weeks i am tired of injections & pt he said if this injection does not help then he will do an mri if he finds anything he said he would send me to hospital for injections & if that does not help then send me to a specialist to possibly have a joint replacement is joint replacement a total hip replacement?? I would rather go that route cause i am tired of injections but i don't know why he would have to send me to a specialist when he is an orthopedic dr.why is that??
I have hip pain on my right side and also SC joint blockades on the same side. The glute med/min are extremely tight on my right side, too. So is the QL muscle. MRT didn't show significant disc issues. And objective weakness doesn't seem to be my problem. I try to focus on loosening up the SC joint and the muscles themselves (with a ball) before I engage in specific strength training (abduction, bridges, single leg exercises). Is this correct? Do you have any further tips for unilateral trochanteric pain? Should I focus more on the painful side or would this just irritate the glute muscles further? I mean training a tight muscle seems a bit odd...Thanks!
@@thomasromeni8063 so sorry to hear that Its been more than a week since i did hip abduction exercise i put weight on my hip Bone and caused bursitis in both hips M very concerned about thé healing that it might not occur All thé comments in forums and youtube are négatif about healing no one healed everyone live in pain 😭😭😭
@@vivianeraw8448 I'm sorry for you too. The healing process varies from person to person. I hope that you will still get an improvement quickly. At the beginning of my problems, I was also diagnosed with hip bursitis on both sides and received a total of five cortisone infiltrations and both hips that had no effects. Only a change of doctor brought the diagnosis of a double-sided hardening of the Gluteus Maximus tendon at the transition to the iliotibial band. In our pain clinic, I am treated with Tilidin Long and Novalgin for my pain. Pregabalin and duloxetine cause me severe side effects. Pregabalin made it possible for me to ride my road bike and mountain bike again without getting too much pain afterwards. Hopefully you at least have a medication for your pain.
Thank you for watching! Check out the blog to learn more! e3rehab.com/blog/lateralhippain
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i’ve noticed that when the pain gets really bad walking with a wider stance alleviates a lot of pain, and makes me concentrate on strengthening supportive muscles
The evidence base you use and clinical implications you draw are impeccable and will definitely help me study through my last musc. clinical placement! Great work!
Thank you! Best of luck!
I love how you referenced studies and showed the actual muscles! I’ve had 2 MRIs show bursitis AND tendinopathy (plus a labral tear). I’m managing the tear ok but my lateral pain has been so hard to treat. I’m thinking I’ve been too focused on addressing the bursitis and not the tendinopathy. Thank you so much for this video!
EXTREMELY well done. One of the very best presentations on the web.
Great advice this described my pain exactly, now I can converse with my doctor for best course of action
I totally agree with you . These exercises are great. I do dome different yhings like bike ride, walk, yoga, pilates, light weights bench. I also have bands and agree side steps. Wonderful video.
Out of all the videos I watched this was the most helpful. I was just diagnosed with this condition. My doctor wants to do a hip X ray and go to physical therapy. Guess what all of that cost money I don't have so I am going to follow these steps to help myself. Thank you! 😊
Thank you so much. Proof of research and results are valuable in any condition, as far as I am concerned. I am sooo exited to start a new therapy. My professional medical and physical therapies have not relieved my pain. 😮🎉😊
Best video on this yet! Very informative!
Glad it was helpful!
What a great channel, y’all produce some really great educational content. Thank you!!
Thank you!
Excellent video, as always!! Do you guys think that we could have the same idea/approach for a diagnostics of "Shoulder Bursitis"? Find some confortable mobility drills and improve loading in the area, both isometrics or isotonic exercises?
Absolutely!
Just been diagnosed with trochanteric bursitis in right hip and it seems to be affecting my left hip as well now.
same here!
Dont sleep on them
I m recently got them from doing hip abduction thé wrong way 😥
M resting and icing and i avoid sleeping on sides
Hope you recovered now
Pls share any tips that help u recover
How is your bursitis now
@@mirjanamirjana5409 it's ok bit knees are in pain now and I think and feel thar one of my knees underneath has got torn meniscus which is painted so lots of pain in my body now
great video of both science and practical exercises !
Best description and succinct video I’ve seen yet! So many videos lump all of this together and confuse you with mixed information and recommendations but this one is clear and informative. Thank you!
Thanks a lot! 👍
dude these are $200 videos
Wow! Very helpful. Thank you!
I was just diagnosed today😢
I do need to do these exercises.Thank you
Thank you but try to simplify it. Thanks
Awesome! Thank you!
Great information/video! Thanks.
No problem!
Great video!!!
I have this since 1994 I think working on a assembly line did it
I have question. I feel I have Trendelenburg Gait ( walk like an penguin ) and both of my knees
aren't in the best health ( total knee replacements ) , do you think the knees are the cause , How I walk ?
My Right Hip is Weak . Thank you . Thank you again for explain all this , I am learning as I go alone .
IN my life there's so much going on , it becomes overwhelming , I am researching it ALL !!!
Thank you!
When the pain gets too much when standing, I find kneeling over my bed for a minute or two helps for me. Not sure if anyone else has found that
Fantastic! Dealing with this right now and this confirmed a lot about diagnosis and how to address. 🤙🏻
Will these workouts irritate the area and make it sore?
Thanks!!! 👏👏👏
J ai le même problème depuis 4 ans...
Tendinopathie du moyen fessier et bursite trochanterienne
J ai fait beaucoup de kiné + des infiltrations.
J ai toujours très mal.
Je ne sais plus quoi faire.
So, I have just been diagnosed with Greater trochanteric bursitis that is causing me severe pain but you are saying that is not what I am suffering from? I take strong painkillers, use ice and have been given exercises I need to do.
I HAVE ARTHRITIS IN BOTH MY HIP JOINTS, BALL & SOCKET JOINTS. WHEN I DO THESE EXERCISES MY HIPS ACHE FOR DAYS. ANY SUGGESTIONS. THANKS.
Is it possible that this condition causes knee pain, in particular a bit below the knee, to the outside? I have been diagnosed with Iliotibial band syndrome and myofascial release is recommended to release the IT band with a lacrosse ball on the sides of the IT band (lateral quad and hamstrings + TFL and glute medius). The problem is, when I reach that lateral hip area, I have a lot of pain when rolling the lateral quad & hamstring, below the TFL. I also have pain in the lateral hip when walking or doing single leg romanian deadlift (when about to reach the final "L" position).
Doctor, I have level 10 pain in my right forward hip joint. Can't sleep on my right side without ice pack for over a year now!
I received an x ray and it showed a mild spur, and some mild arthritis.
It feel WAY more painful than that. I take tramadol for a spinal chord tear and it doesn't touch the pain at all.
Any clue what this could be?
Thank you for your time.
Holiday blessings.
Same for me but it's in my left hip. Have you been able to get any help since you left this comment?
Can this cause groin pain also?
But how soon after the first occurrence of pain should we start the exercises?
These exercise can be done for a twenty year old not for an elderly person.
Sir
My both hip joints are replaced and am fine now... But am suffering from ankylosing spondylitis so please tell me some exercises
We offer online consultations on our website.
In the videos that I've seen on the subject, there is theory that the muscles on the side of the hip opposite to where the pain is should be exercised because their weakness is causing tendon compression. So it seems v important to state which muscles are being strengthened with these exercises, and is often unclear.
Can i swim with bursitis ? Or it will make it worse
I need lamens terms. Does this mean your glutes are weak?
hopefully my PT will know more and give much better instructions than this mess.
Thanks, gonna try these out. Hip is killin me after a few weeks of heavy running.
Hey Joell
How r u now !! did u recover from bursitis?
Thank you!
Wow! So it's not inflammation. Thank you for so convincingly debunking that myth. Does exercise really rebuild the tendon tissues? How long should you train at the different stages before proceeding to the next level? How can you calm down overactive pain receptors that fire at the slightest stimulus?
Exercise might not change how they look on an image, but that isn't necessary for a successful outcome. Exercise is just a way to build up their capacity to handle load. The time at each stage partially depends on your tolerance. If you're able to use more resistance, hold longer, etc. with the same symptoms or less, then it might be worthwhile to increase the difficulty. On the flip side, if you're consistently doing too much and flaring up, it might be worthwhile to decrease the difficulty. Since pain is multifactorial, it's hard to say what might help calm your symptoms down. It can be helpful to modify aggravating activities as needed as mentioned in the video, but you can also do things that make you generally feel better (whatever that might be). The goal with the exercises will also be so that you can do more over time without being as symptomatic. Expectations and understanding the condition can be helpful for many individuals as well by knowing that some pain is likely to be expected and not necessarily damaging or bad throughout the rehab process.
@@E3Rehab Thank you so much for the reply!
@@mrskncts I agree with your comment, this video is amazing. NSAIDS were not helping me and it makes sense if it's not a inflammation issue.
@@AA-Ashley Same here, even got a prednisone shot without any relief
It is inflammation, but not trochanteric bursitis, which has been over-diagnosed.
Hi Dr. Marc,
My hip pain started after I wore a walking boot for 10 days for a foot injury. This was back in June the pain would wake me up at night. I find that stretching and massaging the glutes, TFL, quads and hip flexors make IT worse. Now It shoots into my lower back and adductors. :(
I started off with groin/adductor pain and that has subsided and now feels like glute medius side of hip pain. Have you heard of that happening before?
Hoping this info will help! Thanks for putting this video together :)
Fantastic video. Better advice than what my PT gave me. I'm currently doing full body weights squats 2x a week with other calisthenics. Although I'm not experiencing pain or discomfort while doing this exercise, I am occasionally experiencing a sharp twinge in my left hip just by standing a certain way. Walking is fine. I'll give these exercises a try...thx
I know you mean well and this video helps some people... But I'm so tired of hearing PT and ice packs cure this. Tried it many times, it actually made it worse a lot too. I'm on year 6 of this pain. My condition is so bad now that I don't have 1 hour pain-free any day and I'm 29. Still trying to find a doctor/surgeon that will just remove these useless/debilitating bursas. Because my MRI doesn't show anthing I'm still told to stretch and ice. Like can there be a rule if stretching and ice don't fix it within a year, we recommend surgery? Why in 2021, are we letting people live in so much pain? Also, as a young person, no one even prescribes us pain killers.
How r u now ? R u still in pain?
M newly injured m'y self doing hip abduction i put the weight on my hip Bone 😥 . M so scared that it wont heal
Any tips please
@@vivianeraw8448 I ended up getting hip fai surgery. I found a hip surgeon and he looked at my x-rays and said I have hip impingement on both sides and torn labrums. I am still recovering from surgery so I cant say for certain but I think I already have less pain. I've only had the right side done and he took out my bursa too. I get the left done in a few weeks! The bad news is apparently the bursa can grow back. I think we're all unique in our pain. Mine got so bad that I knew I needed a big intervention.
@@amiejohnson4841 but Atleast you will grow New healthy one
I wish you à Quick recovery
@@amiejohnson4841 Glad you got some relief from the pain. Interesting story.
I dont believe these videos are intended as complete treatment guides, just something that can give useful advice. The other thing that is worth bearing in mind is there is a difference between treatment and cure. Cure, I feel, implies something being like new. This isn't really how a body works, we always have our scars, there is always some sort of an adaptation. I also think that if you think you 'need surgery' it is going to be an uphill battle to rehabilitate. It is possible that surgery is the fix, and that is great, but I think it is also worth pointing out that your experience is a case study of 1. Many, many people who experience something that may fit with common characteristics of what is thought of as hip bursitis will not require surgery.
Well finally an educated overview of potential causes and studies around hip pain ie “Bursitis” Fortunately for me I am already following a similar senior hip strengthening program similar to your low intensity set of exercises Thank you for this presentation 👍
thank you for your video! love how you went through research findings and then going into each movements at different levels. You were very detailed and the young lady doing each movement helped me to do them right. Thank you for breaking the time down on the comments also so I can go directly into the movements when I'm doing the exercises.
one of the best channels on yt and still unknown. Keep up the good work.
Thank you very much!
I"ve been diagnosed with acute sciatica and hip bursitis. Would these exercises and stretches help my condition? I've been in PT for several months which has helped as initially I had pain down front going from groin most of way down my leg and pain from back down my butt down back of leg most way down, achy and sore. Now pain pretty much isolated to groin which was getting better but recently had relapse of groin pain. Any advice?
An Amazing presentation! You are maximizing your doctoral education and knowledge of research by sharing it with us. Of course other therapists apply their knowledge when they prescribe exercise programs for us, but some of us want to know more, and accomplish more when we take a more academic approach to our healing. It is reassuring to understand better WHY I am doing certain exercises. I am particularly appreciative of the information suggesting that inflammation is not always the cause of our discomfort. I suspected as much. We seem to blame everything on inflammation when we might need to get on with the anatomical/ physical kinetics instead of being afraid to move. Many thanks Doctor! Over the past 3 days, I have suffered excruciating left hip pain intermittently -- primarily when I wake, and after I have been sitting too long at the computer (like now), but I pushed the envelope this morning and did bridge exercises, half squats, tip toe and heel raises, and marches (on my back). I was able to get through the day on one 325 mg aspirin. I do not believe that I would have had as much comfort had I assumed that I need to heal from inflammation, and had I been afraid to exercise . Many thanks!
Now I am really confused as Ortho Dr says I have Bilateral Trochanteric Bursitis, and my PT exercises are the opposite of those discussed here, for eg., I am to stop placing my wt on one leg in my exercise classes until the bursa are healing.
I have gluteal tendinopathy in both hips and it is awful, had pain for 18 years 😢
Did you try all said in the video. ? Feeling sorry for you. Feels like no Dr can help us
This is really informative and helpful - thanks.
Very credible info here. But I feel like the descriptions of the actual exercises to solve the problem are glossed over too quickly - doing these correctly is paramount but you go too fast and breezily over the exercise details. It's also not clear which hip side (R or L) benefits from the side exercises - if my pain is on the left which side should be up or down? The list of unexplained possible exercises at the end is useless to anyone who doesn't know what these are (... and the list goes on).
🎯 Key Takeaways for quick navigation:
00:00 *📚 The video discusses various names for hip-related pain and aims to identify the most accurate diagnosis based on research.*
00:29 *🦴 The anatomy of the hip includes the greater trochanter, gluteus medius and minimus muscles, iliotibial band, and bursae.*
01:25 *🔍 The term "bursitis" suggests inflammation, but research indicates that gluteal tendinopathy is a more common cause of lateral hip pain.*
01:38 *🧪 Studies using MRI, sonography, and histological analysis show that bursitis is less common than tendon pathology in patients with lateral hip pain.*
03:49 *🔄 The focus on tendinopathy over bursitis shifts treatment from passive to active, emphasizing load management and patient control over recovery.*
04:32 *🚫 Certain physical tests can help rule in or out the condition, such as pain during single-leg standing or hip abduction.*
05:11 *🛌 Activity modifications, like adjusting sleeping and sitting habits, can reduce tendon compression and alleviate symptoms.*
06:20 *💪 Exercise progressions aim to build the capacity of the gluteal tendons, starting with isometrics and advancing to single-leg weight-bearing exercises.*
07:01 *🏋️ Rehabilitation should include strengthening hip abductors and adjusting gait mechanics, with a minimum three-month commitment to the regimen.*
09:10 *📝 Gluteal tendinopathy and greater trochanteric pain syndrome are preferred terms over hip bursitis, and treatment should include activity modification and targeted strengthening exercises.*
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You need to take account of age I am 75 and would never be able to do any of the exercises
Lopez Joseph Thomas Anthony Jones Brian
solid fucking video
By watching this my greater trochanter on left is my main problem. It is weak and painful to walk and makes me unsteady, to the point where I grab a door jamb on side to ease down steps. Is there an exercise for this? Thank you
Great vide, I'm doing these exercises through my physio and they do help if done regularly it's a very slow process, if I have a can't be bothered day then I do notice that I'm stiff sore, I have it in both sides and find sleep pain hardest to deal with but thanks again
Thank you so much for your explanation . For 4 months I have been searching for a proper diagnoses , listening to you makes me feels I fit into this slot . Will definitely try your exercises. Do I need to do an MRI ? Please advise
Hii, what if my affected areas, are both hips :(? Thank you
Thanks so much for the information, I have hip dysplasia in both hips but always had pin in my right hip since I was 13 or 14. Im going to try these exercises
I also have hip dysplasia in both hips with a pin in my right hip. How are you managing pain? Do you experience pain in one hip more so than the other?
@@dinam211 Yes I still experience more pain in my right hip. I do a lot of stretching and icing my hip when the pain is a lot. I've gone to a physical therapist and he helps out and he pulled my leg while I was laying down and that REALLY did help a lot.
I've also gotten a cortisone injection in my hip twice and that helped a lot I haven't done it in a while since I read that it can cause the hip cartridge to deteriorate faster.
You should do something with knee bursitis
very informative video. I have Lateral hip pain that started about a year ago and it fares up after mountain bike rides. Not sure if it is due to the fact that I have always consider myself having weak glutes but never done anything to strengthen them. I love mountain biking but lately I dread bike rides because I know I'll have lateral hip pain for several days afterwards. Do you think having weak or unbalance glutes can cause the lateral pain I am experiencing?
A TRUE MAN OF SCIENCE,thank you!!
Great stuff thanks👍🏼
loved your siting of the research studies!
I have a problem with my hip, I have been diagnosed with bursitis, and I feel that my middle gluteal muscle is weak. I should start with isometric (sidelying hip abduction) or I can use both isometric and lateral walking on the day of leg training?
Hey how r u
Hope u recovered
I recently got it from doing hip abduction did it thé wrong way i put the weight on hip Bone 😥😢
M so concerned that its not curable
Old age sucks
When I walk I feel pinching pain in the joint area.
How do I get rid of this?
Do you feel it more in the front of the hip?
@@E3Rehab yeah I do and a few times in the glute area
@@E3Rehab .
This was incredible! Great job :)
Thank you!
Awesome 👍
Very glad I came across this video! Excellent!
Thank you for this very accurate explaining video!
I think this is the best video. I feel it’s my right gluteus medius , hurt by overdoing HIIT, burpees. PT says Piriformis. I say glut medius, now kind of bursitis lingering. Basically I self diagnosed with help of web. Yes, proper strengthening all supporting muscles has helped, and proper gait, not hip hanging, etc. it’s a lot of thinking and new body mechanics. I’m 10 mos out now feeling 80% better. Doctor answered a question I had that we should challenge and introduce more as tolerated. Q: Can it entirely go away?
I self diagnosed glute medius, initial ibuprofen and rested for 2 mos- but my entire pelvis got de conditioned! Add back pain. Ortho sent me to PT, marginal help but permitted strength training. Personal trainer helped get me back on path of strength. Band work, proper glute and ab squeeze, (tuck pelvis in a bit) with everything I do; squats, walking. I have to do everything with the proper form- but it’s helped. I feel I’ll have to keep this up so not to get de-conditioned ever again. I wouldn’t have rested so long had I known. I advise keep moving with some strengthening as tolerated.
This is a great video!!!! I had weight loss surgery and lost over 100 pounds. Since then, I’ve had a lot of hip and back pain. I thought the opposite would be true. But, if it’s really because of weakness in the muscles in area, it makes sense. I’ve lost muscle mass and strength. So maybe that’s why I’m struggling? I’m going to start these exercises to see if they help!
Ummmmm. I’m on year 9. Been doing physical therapy, ice, heat, swimming , cortisone shots…. Still in pain especially when walking. It is very dabilitating.
Really really helpful!! Thank you 🙏
Dr. Mark, I responded earlier to this amazing video. I was just wondering whether you might do a similar anatomical presentation to show us how the upper torso supports our back and hips. I am almost 78, and I believe that I have discovered that my exercises for back and hip pain appear to be more effective when I do shoulder rolls, shoulder pinches, and neck stretches. I also believe that foot rotations seem to help my back pain. Perhaps, we see videos focussed on what is troubling us at the moment because of time constraints, but I try to move everything movable, even when I can put my hand on the area of pain. I try to remember to use an integrated approach. One thing we know is the our bodies are mysterious and that pain can radiate from distal sites. In reflexology, we also get a sense of possible connectivity within our bodies (if that is a valid body of study). Again, just wondering if you might at least comment on the relationship of the upper torso to lower back and hip dysfunction. Many thanks!
Good stuff. Except... I have it on both sides. :-} Anyway, I've been doing some research, and also finding that muscle release therapy with a tennis ball is recommended for the muscles around the trochanter, as well as the IT band. I'm guessing this would be good to add to the exercises you describe here?
Clear and evidence based. Well done!
Thank you!
I just hope that this rest thing is not the ultimate be all end all because it would ruin my job
I give guided tours in a brewery 15 to 20 hrs a week but I often have stacked days (e.g. 2x 9hrs days, one on friday one on saturday) and there is loads of stairs to be hiked every day.
If I would have to rest hard then thi would be a catastrophy
Diagnosis is beginning athrosis of hip but as well signs of tendinosis within trochantor major gluteal muscles... And of course it hurts a lot after stacked days
However it is even worse (a lot) when I go climbing
And, then, there's someone like me with bone spurs on my GT that causes my bursitis. And, I can no longer take anti-inflammatories. Always exceptions to these general, but good videos.
I've had two major falls in the last five years. The first resulting in bursitis of the greater trochanter of my left hip. The second I messed up my SI joint on my left side. So now my hip is constantly inflamed and my SI joint hurts and affects my sciatic nerve. I'm only 43. I've been through physical therapy. I went to a chiropractor for a while. Currently I'm dealing with it by taking celebrex. I'm pretty much in constant pain and am no stranger to loss of sleep. I sleep with a pillow between my knees. Waking frequently from either my hip or sciatic nerve burning down. I'm just miserable constantly and at a loss on my options. My Dr said he doesn't like to prescribe the celebrex long term. I've been on it about 5 months now and it does allow me some alleviation of pain for some quality of life. I'm terrified of when he won't prescribe it anymore because I get to where I can hardly move and in severe pain. I want the problem fixed. I'm too young to hurt like this for the rest of my life. Please, is there a stretch or exercise that channels BOTH problems. I just want to be and feel normal again and do things I enjoy like dancing. 😢 Thank you....
@@jojosez8945 No, unfortunately not. Now I also have Plantar Fasciitis on that same side. So every step feels like a huge hot rod in my heel. I just don't know what to do or what the answer is. It can't be a good thing for our body to always be inflamed on one side. (Immune response wise) Idk, I'm thinking I may try Yoga next. I'm just getting over Covid. I had to go get my first treatment of Monoclonal Antibody Infusion.
So I will let you know if yoga works. I'm so sorry. I know what kind of pain you are in and how it affects your life. If you figure something out let me know too. Maybe we can help one another. 🙂
@@jojosez8945 Thank you, I will definitely check into that. I hope you get some good news back. The one thing that has always bothered me is these things that we have cannot be fixed and we just have to learn to live with it. I think that really makes it worse physically and mentally. I'm going to read up about what you were talking about now. I appreciate you thinking of me. Let me know how it goes.
I.feel.your.pain.
Having.the.same.problems.
Is..your.pain.from.a.injury.
Acupuncture.seem.to.lossen
My.back.up.and.l.felt.more.relaxed
And.taking.amiltriplene.for.sleep.and
Nerve.pain.
What is grade 2strain/partial tear of left VASTUS LATERALIS MUSCLE just inferior to the left greater TROCHANTER Impression from MRI
Thank you for this presentation and demonstration of exercises, I have been doing a different set of isometric exercises, but just recent;y mobility pain and distress he’s reappeared. I shall begin with some of your easier exercises
I have bursitis in my right hip & have been getting injections in it the injections are getting to where they are not helping i am right back in pain i a couple of days are weeks i am tired of injections & pt he said if this injection does not help then he will do an mri if he finds anything he said he would send me to hospital for injections & if that does not help then send me to a specialist to possibly have a joint replacement is joint replacement a total hip replacement?? I would rather go that route cause i am tired of injections but i don't know why he would have to send me to a specialist when he is an orthopedic dr.why is that??
If it's not inflammation that causes the pain then what causes it? How can a weak tendon cause pain? Is tendinopathy like a pulled muscle?
I have hip pain on my right side and also SC joint blockades on the same side. The glute med/min are extremely tight on my right side, too. So is the QL muscle. MRT didn't show significant disc issues. And objective weakness doesn't seem to be my problem. I try to focus on loosening up the SC joint and the muscles themselves (with a ball) before I engage in specific strength training (abduction, bridges, single leg exercises). Is this correct? Do you have any further tips for unilateral trochanteric pain? Should I focus more on the painful side or would this just irritate the glute muscles further? I mean training a tight muscle seems a bit odd...Thanks!
Is a deep squat (ass to the grass) OK or should I avoid this?
Regards from germany
Nothing is automatically off limits - just depends on your response to the activity.
@@E3Rehab
Thank you for response...
How do u feel now
Did u recover
Hi Doc . So could i mixed this exercises with moderate biking and / or hiking if the painlevel allows it . 3 to 4 by 10 scale ? Thanx again , Thomas .
How r u now
R u still in pain?
@@vivianeraw8448
Yes .
I'm still in pain.
@@thomasromeni8063 so sorry to hear that
Its been more than a week since i did hip abduction exercise i put weight on my hip Bone and caused bursitis in both hips
M very concerned about thé healing that it might not occur
All thé comments in forums and youtube are négatif about healing no one healed everyone live in pain 😭😭😭
@@vivianeraw8448
I'm sorry for you too. The healing process varies from person to person. I hope that you will still get an improvement quickly. At the beginning of my problems, I was also diagnosed with hip bursitis on both sides and received a total of five cortisone infiltrations and both hips that had no effects. Only a change of doctor brought the diagnosis of a double-sided hardening of the Gluteus Maximus tendon at the transition to the iliotibial band. In our pain clinic, I am treated with Tilidin Long and Novalgin for my pain. Pregabalin and duloxetine cause me severe side effects. Pregabalin made it possible for me to ride my road bike and mountain bike again without getting too much pain afterwards. Hopefully you at least have a medication for your pain.
Thank you so much. I have a bursitis since one year. Cortison didn’t help me. Will do these exercises regularly and see if they help.