GLUTEAL TENDINOPATHY REHAB

GLUTEAL TENDINOPATHY REHAB

Gluteal tendinopathy presents as pain and tenderness laterally over the greater trochanter (the bony lump at the side of your hip). The onset of pain is usually insidious, tends to worsen over time⏰, and most of the time is associated with changes in training load📈or physical activity; though it can occur acutely (slip or through a force).

Traditionally, lateral hip pain has been diagnosed as Trochanteric Bursitis, BUT this diagnosis has been challenged🛡by imaging, histological and surgical studies. Non-inflammatory insertional tendinopathy of the gluteus medius and/or gluteus minimus is now considered the primary pathology underpinning LATERAL HIP PAIN ➡️ GLUTEAL TENDINOPATHY.

👉🏼 The following exercises (SWIPE LEFT) have been found to reduce lateral hip pain by properly loading the glute tendon:
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1️⃣ Standing Hip Abduction Isometric – press ball into wall without leaning trunk. Good in acute phase of rehab.
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2️⃣ Bridging (with & without isometric hold) and Single Leg Bridge – make sure to perform glute squeeze prior to lifting up.
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3️⃣ Knee Side Plank and Modified Side Plank – glute med isometric on bottom side in closed chain.
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4️⃣ Squat – begin with bilateral loading prior to single leg tasks.
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5️⃣ Skater Kicks – demonstrated with partial squat hold on stance limb using either the band at foot or knee position.
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6️⃣ Single Leg RDL – performed isometrically or with varying resistance by pulley.

🔥TAG AND SHARE WITH FRIENDS HAVING HIP PAIN OR ANYONE THAT COULD BENEFIT FROM THIS POST🔥

🎥 Credit: @julietteocfit & @dr.giardina.dpt @karipearcecrossfit @jamieeasonmiddleton
✏️Credit: @thestrengthpts