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Recommended Dosage:
Start with Level 1, progress as your pain, funciton and tolerance allow
3x/week, every other day. Slow Tempo 3-1-3 2 -3 sets of 8-10 reps. Rest 1 minute between sets

Are you experiencing persistent hip pain, particularly on the outer side, exacerbated by activities like climbing stairs or lying on the affected side? You might be dealing with Gluteal Tendinopathy, also known as Gluteal Tendonitis or Greater Trochanteric Pain Syndrome.

Hi, I'm Dr. Zach Greenwade, and in today's video, we delve into the common symptoms, demographic predispositions, and effective strategies for managing and resolving this condition permanently.

Anatomy Overview:
Let's start with understanding the anatomy involved. The hip joint's lateral aspect comprises the ball and socket, with a prominent bony protrusion known as the greater trochanter. Between this structure and the gluteal tendon lies a cushioning pad called the bursae.

Common Presentation:
Gluteal tendinopathy typically manifests as lateral hip pain, constituting a significant portion of hip-related discomfort. While the pain primarily localizes to the hip's outer region, it can radiate to the buttocks or down the leg. This condition is prevalent among females aged 40-60, with factors like elevated BMI and wider pelvis contributing to its occurrence. Activities such as prolonged sitting, stair climbing, and strenuous exercises exacerbate the pain.

Underlying Causes:
Contrary to popular misdiagnoses like gluteal bursitis, the root cause often lies in tendon/muscle issues rather than bursae inflammation alone. Imagine treating a fever from a bacterial infection solely with pain medication; similarly, addressing the underlying tendon/muscle issues is essential for long-term relief.

Strategies to Avoid:
Certain positions and movements can aggravate the condition, warranting temporary avoidance or modification. Adduction, where the leg crosses the body's midline, is a key movement to be cautious of. Techniques like sleeping with proper support and maintaining correct posture during activities can alleviate discomfort.

Rehabilitation Exercises:
We outline two levels of rehabilitation exercises tailored to strengthen the muscle and tendon, facilitating long-term resolution. These exercises include glute bridges, squats, single-leg step-ups, and abduction exercises using resistance bands or sliders.

Clinical Tests and Pain Parameters:
We discuss clinical tests for assessment and provide guidelines for managing pain during rehabilitation. Understanding that some discomfort during exercises is normal, we emphasize parameters for safe progression and management of pain levels.

Conclusion:
By understanding the underlying mechanisms and adopting targeted rehabilitation strategies, you can effectively manage and overcome Gluteal Tendinopathy, reclaiming mobility and reducing pain.

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The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.