This week we are going to go over gluteal tendinopathy, also known as greater trochanteric pain. Often, this presents as pain on the lateral side of your hip that increases with repetitive activities like running or long walks. Research has shown that exercise such as those below and education allow over 90% of cases to resolve. Gluteal tendinopathy can be a pain in the butt… literally, but we are here to help!
For gluteal tendinopathy, we want to avoid compressive loading of the tendon, such as stretching or sitting with legs crossed, and instead perform progressive strengthening to target the lateral hip abductors. Isometric tendon loading, low load activation, pelvic control and abductor loading in a frontal plane are important components of your rehab plan and can be addressed with these exercises. As always, if you get an increase in pain with these exercises, stop and shoot us a message so we can help you out!
Starting with isometric exercises, these strengthen the muscle without having to move it, which is good for acute injuries. Isometric exercises also load the tendon and can produce an analgesic (pain reducing) effect. Isometric abductions are a great exercise for gluteal tendinopathy, and to strengthen your glute muscles. Start with your affected side up and engage your glute muscles to raise your leg, leading with your heel. Keeping your glutes engaged, hold your leg in this position for 15-30 seconds, and repeat three times.
