thanks for the video! im 31 and started experiencing some hip and glute pain after running too much. Its been almost a year and the deep ache and tenderness is still present. Going to start these tonight and hope they help 🙏🏼
Very helpful. I’ve had multiple gluteus medius and minimus tears. 2 surgeries about 2years apart. Getting another ultra sound next week to see what’s causing my pain at 6 months after last surgery. I wasn’t even aware that exercise alone can heal my tears. Thank you for all the great advice and exercises.
I’ve had the MRI, I have bilateral hip bursitis , labrum tears, IT BAND syndrome, and, YES, moderate gluteus minimus/Maximus tear! I had cortisone injections on both bursa( did NOTHING!) than, a week ago, I went to an orthopedic surgeon, and, he told me, I should have surgery, and it would help 50 percent of my pain. I don’t want surgery, but, my pain is getting worse and worse! I have burning, throbbing, nerve pain and I can’t sit for long , walk for long, NOTHING😢
Thank you for creating this video! I believe this is what I have, I’ve been running 6 miles every other day and some times more + added hot yoga holding poses for an extended amount of time while trying to keep the hips parallel to the floor. I believe the yoga is what ultimately pushed the overused muscle over the top causing a tear. My PCP provided oral steroids to help w the extreme inflammation and just finished that yesterday. Now I’m researching to see if I need PT. Based off your video , I’m almost 100% sure I do! My knee on the same side as the hip pain has been caving in like you showed indicating I have had weak muscles around my hip! Thanks again for the video! Going to see a PT
thx for watching! this is a more recent video showing how to do some great early stage exercises for your hip, and good luck! ua-cam.com/video/s4dv_lu95uw/v-deo.html
Hello, and thank you for your tips. I tore my glutus medius glutus minus over a year ago, along with injuring my lower abs a week later. I went to PT for 3 months and did not get better. They released me saying good luck, but I was not making much progress in PT. I also had other autoimmune issues going on at the time, and they figured it was competing for the healing process in my body The doctor's originally said all 3 injures would heal in 5 months. Now it has been 15 months, and every time I try to push myself and go my normal ADL's, it reinjuries. I was a gym rat, and now I am a marshmallow. I have lost all my muscle tone. I am so frustrated and want my life back. What do I do at this point? None of my injures have healed. I want to make a note that I can not figure out why when I pick up or lift something heavier than 8 to 10 pounds, my lower abs strains again, and the cycle starts all over again! That means days of little to no lifting any weight over 4 lbs. Bags, purse, etc. Please, if you have any idea of how to get my life back, I would appreciate it.
I had gluteus minimus tear, shocking pain for 18 months, healed after platelet rich plasma injections and rest. Rest was only walking no more than 3000 steps per day for 6 months and resting as soon as leg fatigued. It was hard to do after being such an active person, but without rest it would never have been able to heal. After this bit by bit gradually increasing steps and exercises, the worst thing you can do is go from zero to 100, this will just flare it up again.
I am 63 years old. my MRI showed partial tear to the medius and minimus in the left hip, and also showed a small labrum tear, Ough doctor doesn’t think my pain is coming from the labrum tear. I am a walker, usually about 5 times a week about 4-5 miles each day. My hip pain is usually only when I’m walking, as soon as I take a step. It has been about two years and the pain is about 85% better. I’ve had three injections over the past year, that didn’t really seem to do much. But now it’s in the right hip exact same spot as my left hip was. I can’t walk very far now without it hurting so much! The pain at its worse, is only when walking and putting my weight on that leg. I cannot go another two years of this pain. Thoughts?
Question: when beginning to perform these exercises, how often should they be done (weekly, daily?). MRI report states gluteal tendinopathy and possible micro tears in medius and minimus, possible labral tear and bursitis. I have 1 week in Doing your 6 moves for bursitis and it’s helping all conditions. Also doing these exercises (laying down) 3x/week, but not sure if I should increase frequency. Guessing as strength improves I move to stage 2 standing moves? Some of your stage 2 moves are similar to your 6 key bursitis moves so maybe I’m ok to do both from the outset. My issue I set appears to be from menopause and likely improper load balance of single leg squats rather than athletic injury, accident or overuse. I’m 59, excellent shape, walker and weightlifter the last 3 years. Any advice on frequency of reps mixed with your 6 bursitis moves appreciated.
thx for watching my videos! it sounds like you're committed to your recovery and program. the data on rehab suggests it's more important that the exercises are fairly difficult rather than frequent, so I suggest staying at 3 or max 4x/week but gradually and carefully ramping up the intensity until 4 sets of 6-8 are fairly difficult to do. Technically I do these fairly slowly compared to other exercisers, to increase the force and motor unit recruitment and trigger a better healing response. good luck!
I have been trying therapy off and on to strengthen the glute med for several months but hit a wall with any type of abduction. I love your idea of starting with gluteal pumps and believe I can tolerate the inner thighs squeeze but not sure I can tolerate the leg straightening 3a and b. So my question is; what other very beginner exercises I could try to keep progressinng? Thank you!
I have a 50% gluteal minimus and midious on the right and 30% on the left. Undiagnosed or misdiagnosed several years then I did PRP and seen cell, it’s still really sore. Is surgery effective?
i do see these tears stabilize over a long period of time without surgery IF the underlying cause is being addressed. For anyone who hasn't tried 8-12 weeks of gradually and progressively higher intensity exercise, it's worth working on. Good luck!
Love your videos & do several of the exercises already. I’m 78 yrs old. Fell 15 months ago. Not diagnosed for 5 months after injury when finally had mri. Medius & minimus tears 75% each on left side. Too late when finally getting into ortho Dr. after injury to consider surgery. Had 8 mo physical therapy but can’t afford anymore now as I met my max coverage. I feel I’m not progressing with doing home physical therapy exercise. Legs becoming very stiff & sore but Dr. says to keep doing home exercises. It’s hard when alone and afraid to fall when doing them. Any tips would be great for an elderly person.
thank you for watching! and bravo for working through a difficult sounding recovery. Given how long it's been, I'd normally have my patients shift to a program emphasizing pain-free exercises, knowing that progress tends to crawl after that much time - whichever ones can be done successfully, and to supplement with light walking, cycling and daily balance exercises for function. Good luck!
Looking at PT to address newly diagnosed minimal tears on rt gluteus minimus and medius. My question is what should I look for in choosing a PT? I would love to have somebody like you, but I think it’s difficult to vet out who is most qualified. Any feedback appreciated.
thx for watching! there are many rep schemes that work but i prefer a combo of 3 - a light warmup set, a single set at higher intensity and then a set of 4x20 to 30 second holds, ideally through different points in the range of motion. this to me works the best and covers the muscle/tendon fully. to choose a PT: many avg PTs just take you through a prescribed series of exercises like a protocol but the best will communicate with you the series of steps and milestones the exercises and treatments should help you reach, like "first we're going to make sure your pain at night/first thing in the day drops by 50%, then we'll ramp up the exercises and/or add new ones for the next phase..." etc. You'll have to interview therapists till you find a good fit. a) how many of these have you rehabed successfully and b) what are the stages and milestones you use to progress would be good questions to ask. Good luck!
Can you talk a little about principles here? I often get twinges / pain in a particular muscle area, mainly outer hip, or shoulder. Is the idea to exercise them gently but not as much as to cause pain, and then as the pain decreases in everyday life, to increase the load steadily, pulling back if pain returns? If so, what degree of pain should I accept during the process?
of course and thx for watching! using gentle to progressively harder exercise to recover after injuries helps convert new weaker collagen fibers to healthy mature fibers through a process called Mechanotransduction. It 'cleans them up' from the inside out. The reality can be more complicated however because our tissue health can vary and we can also have nerve sensitization and other confounding experiences, so it's still a great idea to work with a skilled PT to help make sure your frequent twinges would really benefit from loading like I've suggested or if you need a combination of things. best of luck!
Great video, thank you! Is it harder to heal this after a reinjury? Tore my glute med 8 weeks ago and 4 weeks in to healing, I felt a super sharp pain during activity and now I feel worse off. Thoughts? Thank you!
Hello did you get a mri? I’m going to the doctor first thing tomorrow to get a referral for glute region. Iv been told I have sciatica which I don’t. After exercise walking I get sharp shooting pain in buttock from the top it also radiates down leg sometimes. It’s depressing and I’m over it
@@staceyb3882Do you have any updates? Rn it’s Oct. 15 and and on Oct. 13 is when I strained my gluteus medius (I think it’s that muscle) during a pep rally and it hurts to bend over and aches a little every other step I take. Today, I took a few steps and really sharp pain shot from my lower back to bottom gluteus Maximus and it happened again after a few couple steps. What has the doctor done for your injury?
I have a partial glut minimus tear. I am afraid of tearing it more. Is that common. Is swimming helpful or harmful. I am a cyclist and that really makes it worse.
Thank you so much!! I can’t wait to see to view the video on gluteus minimus since that is where I have a partial tear. I really appreciate all the great information on all your videos❤
The stabilizing hip always hurts for me (the non moving leg). It’s like the hip is trying to keep me balanced while the other leg moves and it causes pain in the hip.
![Your Hip Pain is NOT Trochanteric Bursitis! [5 Exercises to FIX it]](/img/n.gif)
Thank you for your donation of time and expertise to produce this video. Anxious to try these exercises to speed up my rehab.
thanks for the video! im 31 and started experiencing some hip and glute pain after running too much. Its been almost a year and the deep ache and tenderness is still present. Going to start these tonight and hope they help 🙏🏼
I’m on the same boat 😢
update?
@@You_Are_Chosen101 Im still having pain 😞 probably going to have to schedule an mri
Very helpful. I’ve had multiple gluteus medius and minimus tears. 2 surgeries about 2years apart. Getting another ultra sound next week to see what’s causing my pain at 6 months after last surgery. I wasn’t even aware that exercise alone can heal my tears. Thank you for all the great advice and exercises.
@tamaraowens7109 did you find the surgery helpful? Thanks
How are you getting all of these tears? I was thinking gymnastics or martial arts?
I’ve had the MRI, I have bilateral hip bursitis , labrum tears, IT BAND syndrome, and, YES, moderate gluteus minimus/Maximus tear!
I had cortisone injections on both bursa( did NOTHING!) than, a week ago, I went to an orthopedic surgeon, and, he told me, I should have surgery, and it would help 50 percent of my pain. I don’t want surgery, but, my pain is getting worse and worse!
I have burning, throbbing, nerve pain and I can’t sit for long , walk for long, NOTHING😢
how did these tear happen
Yoga pants
Thank you for creating this video! I believe this is what I have, I’ve been running 6 miles every other day and some times more + added hot yoga holding poses for an extended amount of time while trying to keep the hips parallel to the floor. I believe the yoga is what ultimately pushed the overused muscle over the top causing a tear. My PCP provided oral steroids to help w the extreme inflammation and just finished that yesterday. Now I’m researching to see if I need PT. Based off your video , I’m almost 100% sure I do! My knee on the same side as the hip pain has been caving in like you showed indicating I have had weak muscles around my hip! Thanks again for the video! Going to see a PT
thx for watching! this is a more recent video showing how to do some great early stage exercises for your hip, and good luck! ua-cam.com/video/s4dv_lu95uw/v-deo.html
I’m so depressed I wake up all during the night . I started walking 30 thousand steps a day and that when this sharp pain started .
Overuse, ease back the walking.
Slowly build up to 30,000, get your body used to walking
how are you doing now? late advice that you may have already found out but sometimes we have to go back on the progress to exceed it later on
This is a great video! I have been training for a half marathon and keep hurting my hips.
Hello, and thank you for your tips.
I tore my glutus medius glutus minus over a year ago, along with injuring my lower abs a week later. I went to PT for 3 months and did not get better. They released me saying good luck, but I was not making much progress in PT. I also had other autoimmune issues going on at the time, and they figured it was competing for the healing process in my body
The doctor's originally said all 3 injures would heal in 5 months. Now it has been 15 months, and every time I try to push myself and go my normal ADL's, it reinjuries. I was a gym rat, and now I am a marshmallow. I have lost all my muscle tone. I am so frustrated and want my life back. What do I do at this point? None of my injures have healed.
I want to make a note that I can not figure out why when I pick up or lift something heavier than 8 to 10 pounds, my lower abs strains again, and the cycle starts all over again! That means days of little to no lifting any weight over 4 lbs. Bags, purse, etc.
Please, if you have any idea of how to get my life back, I would appreciate it.
Arthroscopic repair!!
I had gluteus minimus tear, shocking pain for 18 months, healed after platelet rich plasma injections and rest. Rest was only walking no more than 3000 steps per day for 6 months and resting as soon as leg fatigued. It was hard to do after being such an active person, but without rest it would never have been able to heal. After this bit by bit gradually increasing steps and exercises, the worst thing you can do is go from zero to 100, this will just flare it up again.
Same as above. I have a low grade glute minimus tear that won’t heal. Been dealing with it for 8 months. Hours of rehab and still in the same spot.
Look into PRP! They're not likely going to heal on their own.
I have this now after a year of solid weights and incline walking for cardio this pain kicked in. Starting recovering process.
I found this video very informative and helpfull
Thank you! Great video and instructions.
I am 63 years old. my MRI showed partial tear to the medius and minimus in the left hip, and also showed a small labrum tear, Ough doctor doesn’t think my pain is coming from the labrum tear. I am a walker, usually about 5 times a week about 4-5 miles each day. My hip pain is usually only when I’m walking, as soon as I take a step. It has been about two years and the pain is about 85% better. I’ve had three injections over the past year, that didn’t really seem to do much. But now it’s in the right hip exact same spot as my left hip was. I can’t walk very far now without it hurting so much! The pain at its worse, is only when walking and putting my weight on that leg. I cannot go another two years of this pain. Thoughts?
I 😂
Question: when beginning to perform these exercises, how often should they be done (weekly, daily?). MRI report states gluteal tendinopathy and possible micro tears in medius and minimus, possible labral tear and bursitis. I have 1 week in Doing your 6 moves for bursitis and it’s helping all conditions. Also doing these exercises (laying down) 3x/week, but not sure if I should increase frequency. Guessing as strength improves I move to stage 2 standing moves? Some of your stage 2 moves are similar to your 6 key bursitis moves so maybe I’m ok to do both from the outset. My issue I set appears to be from menopause and likely improper load balance of single leg squats rather than athletic injury, accident or overuse. I’m 59, excellent shape, walker and weightlifter the last 3 years.
Any advice on frequency of reps mixed with your 6 bursitis moves appreciated.
thx for watching my videos! it sounds like you're committed to your recovery and program. the data on rehab suggests it's more important that the exercises are fairly difficult rather than frequent, so I suggest staying at 3 or max 4x/week but gradually and carefully ramping up the intensity until 4 sets of 6-8 are fairly difficult to do. Technically I do these fairly slowly compared to other exercisers, to increase the force and motor unit recruitment and trigger a better healing response. good luck!
The audio was distorted but the video is very informative thank you
Thank you!
I have been trying therapy off and on to strengthen the glute med for several months but hit a wall with any type of abduction. I love your idea of starting with gluteal pumps and believe I can tolerate the inner thighs squeeze but not sure I can tolerate the leg straightening 3a and b. So my question is; what other very beginner exercises I could try to keep progressinng? Thank you!
I have a 50% gluteal minimus and midious on the right and 30% on the left. Undiagnosed or misdiagnosed several years then I did PRP and seen cell, it’s still really sore. Is surgery effective?
i do see these tears stabilize over a long period of time without surgery IF the underlying cause is being addressed. For anyone who hasn't tried 8-12 weeks of gradually and progressively higher intensity exercise, it's worth working on. Good luck!
What is your opinion of PRP treatments for gluteus medius tears?
Should I avoid massage? My PT gave me body work and was also pressing on the tender area
Love your videos & do several of the exercises already. I’m 78 yrs old. Fell 15 months ago. Not diagnosed for 5 months after injury when finally had mri. Medius & minimus tears 75% each on left side. Too late when finally getting into ortho Dr. after injury to consider surgery. Had 8 mo physical therapy but can’t afford anymore now as I met my max coverage. I feel I’m not progressing with doing home physical therapy exercise. Legs becoming very stiff & sore but Dr. says to keep doing home exercises. It’s hard when alone and afraid to fall when doing them. Any tips would be great for an elderly person.
thank you for watching! and bravo for working through a difficult sounding recovery. Given how long it's been, I'd normally have my patients shift to a program emphasizing pain-free exercises, knowing that progress tends to crawl after that much time - whichever ones can be done successfully, and to supplement with light walking, cycling and daily balance exercises for function. Good luck!
I have no better advice but I know that it can get better, even after a long time. Best wishes.
Thank you.
Looking at PT to address newly diagnosed minimal tears on rt gluteus minimus and medius. My question is what should I look for in choosing a PT? I would love to have somebody like you, but I think it’s difficult to vet out who is most qualified. Any feedback appreciated.
I think I have a tear. I am getting an ultrasound to make sure.
I have tendonosis and so called bursitis
I have a tear in my Gluteus Minimus - would this work for me?
One more question: how many reps for those exercises in Phase 1 of recovery?
thx for watching! there are many rep schemes that work but i prefer a combo of 3 - a light warmup set, a single set at higher intensity and then a set of 4x20 to 30 second holds, ideally through different points in the range of motion. this to me works the best and covers the muscle/tendon fully. to choose a PT: many avg PTs just take you through a prescribed series of exercises like a protocol but the best will communicate with you the series of steps and milestones the exercises and treatments should help you reach, like "first we're going to make sure your pain at night/first thing in the day drops by 50%, then we'll ramp up the exercises and/or add new ones for the next phase..." etc. You'll have to interview therapists till you find a good fit. a) how many of these have you rehabed successfully and b) what are the stages and milestones you use to progress would be good questions to ask. Good luck!
Can you talk a little about principles here? I often get twinges / pain in a particular muscle area, mainly outer hip, or shoulder. Is the idea to exercise them gently but not as much as to cause pain, and then as the pain decreases in everyday life, to increase the load steadily, pulling back if pain returns? If so, what degree of pain should I accept during the process?
of course and thx for watching! using gentle to progressively harder exercise to recover after injuries helps convert new weaker collagen fibers to healthy mature fibers through a process called Mechanotransduction. It 'cleans them up' from the inside out. The reality can be more complicated however because our tissue health can vary and we can also have nerve sensitization and other confounding experiences, so it's still a great idea to work with a skilled PT to help make sure your frequent twinges would really benefit from loading like I've suggested or if you need a combination of things. best of luck!
How long should I wait after a mild tear should I start PT?
Did they say you need surgery
When doing the very beginning exercises, holding for 30 seconds... how may times should I do them at one setting and every other day?
generally i start with 2 reps once daily to test tissue tolerance and work up to 4 reps twice daily
Great video, thank you! Is it harder to heal this after a reinjury? Tore my glute med 8 weeks ago and 4 weeks in to healing, I felt a super sharp pain during activity and now I feel worse off. Thoughts? Thank you!
Hello did you get a mri? I’m going to the doctor first thing tomorrow to get a referral for glute region. Iv been told I have sciatica which I don’t. After exercise walking I get sharp shooting pain in buttock from the top it also radiates down leg sometimes. It’s depressing and I’m over it
@@staceyb3882Do you have any updates? Rn it’s Oct. 15 and and on Oct. 13 is when I strained my gluteus medius (I think it’s that muscle) during a pep rally and it hurts to bend over and aches a little every other step I take. Today, I took a few steps and really sharp pain shot from my lower back to bottom gluteus Maximus and it happened again after a few couple steps.
What has the doctor done for your injury?
So I have a question can this tear heal with physical therapy?
The tear has to be able to heal on its own, ie not too big, but the rehab is necessary for it to heal well/strong.
Audio stuffed sadly
I have a partial glut minimus tear. I am afraid of tearing it more. Is that common. Is swimming helpful or harmful. I am a cyclist and that really makes it worse.
Look into PRP!
Does this applies to gluteus minimus too?
Glut minimus will have a similar program with some minor tweaks because of it's specific function. I will add a glut min video to my list, thx!
Thank you so much!! I can’t wait to see to view the video on gluteus minimus since that is where I have a partial tear. I really appreciate all the great information on all your videos❤
The stabilizing hip always hurts for me (the non moving leg). It’s like the hip is trying to keep me balanced while the other leg moves and it causes pain in the hip.
@@focusrehab ? Where I cant find it!!!