Gluteal Tendinopathy: Symptoms, Causes, and Effective Exercises for Greater Trochanter Pain
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Are you experiencing hip pain on the outside of your hip, which worsens with activities like climbing stairs or lying on the painful side? You might be dealing with Gluteal Tendinopathy, also known as Gluteal Tendonitis or Greater Trochanteric Pain Syndrome.
Anatomy:
The hip joint is a ball-and-socket joint, where the thigh bone (femur) meets the pelvis. The prominent bone on the outer side of the hip is the greater trochanter, and the gluteal tendons attach here. There’s also a bursa, a fluid-filled pad that reduces friction between the tendons and bone.
Common Presentation:
Gluteal tendinopathy often presents as pain on the outer side of the hip, making up 10-20% of all hip pain cases. The pain can radiate forward, backward, or down the leg. It’s most common in women aged 40-60, with elevated BMI and a wider pelvis being risk factors. Pain is typically dull and achy but can become sharp with sudden movements. It’s aggravated by prolonged sitting, climbing stairs, lying on the affected side, single-leg activities, and strenuous exercises like running.
Causes:
This condition is often misdiagnosed as gluteal bursitis. While bursitis may be a symptom, the root issue is usually the tendon or muscle. Think of it like having a fever due to an infection—pain relief is needed, but so is addressing the infection itself. Excessive load on the tendon beyond its capacity leads to irritation and potential structural changes.
STOP Stretching:
Many patients are advised to stretch or foam roll their hip, which can actually exacerbate the condition. Since this issue stems from excessive load, not muscle tightness, stretching often increases compression on the tendon and worsens pain.
Positions to Temporarily Avoid:
To manage pain, avoid or reduce movements that aggravate the condition:
Sleeping: Best to sleep on your back with a pillow under your knees. If you must lie on your side, place a pillow between your knees or under your hip.
Standing and Sitting: Avoid leaning into one hip or sitting cross-legged.
Walking: Ensure your feet don’t cross the mid-line of your body.
Stairs: Use handrails to stabilize your pelvis and avoid excessive pelvis tilt.
Level 1 Rehab Exercises:
Standing or Laying Down Hip Abduction: Press outwards with your feet wider than hip-width, using a band or hands on hips. Perform 5-10 seconds, 5 times, with staggered feet positions.
Level 2 Rehab Exercises:
Helpful Resource:
For more insights, check out the podcast by Allison Grimaldi, a leading expert on Gluteal Tendinopathy. It’s a fantastic resource for understanding and managing this condition. We’ve included the link in the description below.
Timeline:
0:00 Start
0:38 Anatomy
0:57 Common Presentation
1:33 What is causing your symptoms?
2:22 Stop Stretching
2:42 Posture/Activities to Temporarily Minimize
3:53 Level 1 Exercises
4:53 Leve 2 Exercises
7:31 Clinical Tests
7:53 Pain Parameters
#GlutealTendinopathy #GreaterTrochantericPain #HipPainRelief #InjuryRecovery #PhysicalTherapy #StrengtheningExercises
Podcast Link:
https://soundcloud.com/bmjpodcasts/dr...
PDF of Exercises
https://ars.els-cdn.com/content/image...
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Sports Chiropractic
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