This is an excellent video. I have gluteal tendonosis. It is so sore I can hardly walk or even stand so I am delighted to come across this. I am so happy as now I have hope that this will improve. I have 3 dogs so I need to walk! Thank you so much.
@@SportsInjuryPhysio how do I book and pay for an assessment with you? I am in Ireland. I would love you to help give me direction with exercise program please as your video is excellent. I can go on Zoom if that helps? How do I pay please? Thank you
Maryke, I love the way you explain stuff in all your different videos. You are my favorite PT. This video is also very informative like others. Thank You
Fantastic video! So much info and so we’ll explained. This is super helpful for me having received this diagnosis and IT band syndrome because my therapy doesn’t start for one more week.
Wow this is soooo helpful, what an excellent video. I have had tendonopathy for 5 years since my son was born, and although I’ve had several bouts of physio, none has been as helpful as this! Makes so much sense everything. You said. I’ve just started a new physio and it’s flared up so much because I now realise I was told to go up and down… which was hard but seemed manageable at the time, but now I understand what’s happened. I will use the pillows as you said and give my self a few days of rest… thankyou so much ❤
Superb explanation! Very helpful! I am going through menopause and having constant tendons inflammation in my whole body. I am very active in gardening and on my legs all day long. I developed muscle imbalance and alot of pain in my whole left leg. I was suggested to work on my glutes and keep them squeezing even while I am walking or standing or geting up from bending position or doing any housework to get them properly activated. And to do that every day as much as possible. I lasted for a week and end up with severe pain on the side of my hip and also pinching pain in my hip flexors. Could you please advise if i should return to the same treatment that i was suggested after when the inflammation gone down. Can't wait to hear back from you. Many thanks 😢
Glad you found the video useful! Hmmm, that advice wasn't the greatest. When we do exercise our muscles, tendons etc. sustain micro-injuries (this is normal and part of how they grow stronger) and the body then needs a period of recovery to repair and strengthen those tissues. If you work the muscles all day long, every day, they don't get time to recover and rest and eventually become overworked and injured (which it sounds like it is what happened to you). And with the menopause, ones recovery time is actually a bit slower even. So for rehab, you should really not overdo things but add recovery days into the plan. Also, squeezing glutes really just tires them out without building much strength - so, I would rather go for targeted exercises like bridges or isometric side leg lifts to build better strength (but this obviously depends on what your hip can tolerate - every person is different). If you would like help figuring this out and a structured rehab plan, this is something that our team of physios can assess and help you with via video call. For gluteal tendinopathy and menopause related injuries, I can recommend my colleagues Dominic, Alison and Kevin. You can read more about how the online consultations work here: www.sports-injury-physio.com
Are standing hip abductions (with no additional weight) helpful for mid glutes tendon rehab? It seems that standing hip abduction are much easier than laying. But at the same time such small intensity could not be enough for tendon adaptation. In many case studies on pubmed there is a statement that tendons are adapting only with 60% (or even 70%+) MVIC loading intensity. Do you think that's true or tendons could adapt with much less loading? I mean if 70%+ rule is true then how someone could rehab his tendon by doing easy exercises such as laying hip abduction? Almost every runner (even beginner) could do 30+ reps of laying hip abduction. It's not even close to 70%RM, may be 40% or even less.
Such a good question,rehabs protocols can be so cofusing and sometmies misleading espacilly if u trying to rehab yourself either to not getting proper help or not enough money to pay for one
I literally just diagnosed myself by doing a bunch of reading I hear I have bursitis My chiropractor said scoliosis and they're not just not getting it and finally this is what I know I have I can't wait to do the exercises
12 weeks of consistent pain. I've got it down to zero pain around 4 times (usually for 2-3 days at a time) and then after doing any of the exercises in this video (1-5 reps typically) or any extended bouts of walking, it flares up for around 7-10 days. I feel completely hopeless and am in a constant state of misery. I'd appreciate any feedback from anyone that has successfully rehabbed this injury.
Hi Ethan, it sounds as if you may benefit from consulting a physio who can help you work out the right plan for you. This is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
@@JamesFeey Basically just getting back to normal. Heavy-slow-resistance (HSR) training is what finally solved the issue. Wish I could find the exact protocol I followed but I can't track down the website. It was essentially completing barbell squat/hip thrust/leg press, 3x per week. Beginning with high rep (12-14) at low weight. I think I started at 10lbs. Then decreasing reps, but increasing weight so that the total load of the exercise (reps*weight) is increased each week. I eventually had to drop down to 2 days per week of this as it became too strenuous. Currently squatting 3x6@200lbs. Hip thrust and leg press are nearly 300lbs. Should be back to running in mid November after 2 years off. I started walking on the treadmill in June at a level 2 for 5 minutes, increasing time and speed very conservatively each time. Currently at 42 minutes at a mix of 3.2 and 3.3 speed. A slow run is around 4.0-4.2 speed, so I'm close. Exceptionally long and frustrating process. I re-aggravated the injury and started from the beginning probably 8-10 times over the past 2 years. Persistence and diligence seem to be key.
@@ethan_ryan thanks for getting back to me man. It’s a shame you don’t have that program. Know what you mean about setbacks, on number 5 ish and now my good left side has got a milder version of the long-standing right side. Do you think a hip thrust alone would work? Because I can’t squat or leg press due to rehabbing a patella via a leg extension protocol. Also did you ever do any hip abduction? Like side lying leg lifts or machine?
@@JamesFeeyHip thrust would actually probably be the best option as it works the glutes the most out of the three exercises. I did/do lots of abduction, mainly with bands in the beginning. Monster walking with bands helped too. My understanding from the HSR study/article I followed is that the band work and isolated exercises primarily help in alleviating pain short-term, whereas the weighted compound movements are what actually promote growth/reconstruction in the tendons. If I can find the study I'll reply to you. Do a deep dive on HSR for tendonopathy. The basic idea is starting with high rep/low weight, and then decreasing reps, increasing weight over a 12-week period.
Thank you so much this video is,very helpful. I'd love to incorporate some of these exercises in the hydro pool. I've got bursitis in both hips but also a tear in my glute, no idea how I sustained that though.
wow so super helpful, Not sure how I lucked into this video. I am suffering ALOT with anything that involves the gluts I start PT tomorrow I am going to see if they are following your info. Thanks PS I am 54 post surgical menopause. very interesting facts i did not know
Hello Maryke .Aigain a very helpful Video video full of important hints 👍 . I have been to some physiotherapists here in Germany and not a single one has ever addressed this topic so explicitly in terms of the frequency of exercises, the risk of overload due to too frequent training and the remaining burdens made over the day and the resulting adaptation of the exercises and their frequency during the week. I haven't got off the spot for a year and a half and have found some adjustment screws for a restart of my rehabilitation through your video, which I will implement directly 👍 . Best regards, Thomas .
It does - calcific tendinosis in my experience usually just means that it can be easier to flare up so you have to just be a bit more careful with your exercise progressions.
@@SportsInjuryPhysiomine is calcific, too. Seventh month now and it flares easily. Is it normal to have some small edema in flares, too? It is in the outer side of my leg a bit under the hip joint. When this edema comes out, radicular pain appears as well (L5 and S1).
Great information so thank you very much. I'm 60 and diagnosed with this 2 weeks ago. I've done relatively heavy squats in the past but will start doing them again following your advice. Can I continue with the circuit training I've been doing?
I can't really answer that without assessing you and knowing all the elements about your situation. To recover from this, it is essential to reduce the load to a level that it can cope with and that does not aggravate it - that may mean that you should stop your circuit but it all depends on how it affects it. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
There is no recipe for how often to do the exercises or how long - every person is different - so you have to test it and observe how your body reacts. Kind of the same thing applies to the muscles trigger points - sometimes the exercises actually help get rid of it and other times you need to do some gentle massage to help it. But you can usually test the exercises already even when you have trigger points in the muscles.
Hi there! The treatment will depend on what has caused the injury. Two of the most common causes of heel injuries are plantar fasciitis and an injured Achilles tendon. For plantar fasciitis, you may find this video helpful: ruclips.net/video/JXyFJnIifuY/видео.html For Achilles injuries, we have a dedicated RUclips channel (studio.ruclips.net/channel/UCsg-eYTcfSig_xpbCu_sihQ?c=UCsg-eYTcfSig_xpbCu_sihQ) and a website, and maybe the website is the best place to start: www.treatmyachilles.com/ I hope this helps!
Hello Maryke I've recently been diagnosed with this. What cardio can I do while I strengthen my glute back to 100%. Currently walking more than 3km aggravates it. Would boxing be better? Or swimming?
Hey side leg lifts worked for me until i overloaded it so i guess its gluteal medius for me. My problem now is everytime i train it flares them up and i have to do a 5 days break until ist calm down. I cannot do side leg lifts anymore just dont work. Whats the easiest exersice i could start with maybe very low Bridges? Second Question, do i have to wait maybe 10 days after i flare them up before i start train again? After 5 days my tendon still seems to be super sensitive. My Plan is to be on the feet at lot in the meantime (relative rest) at least and after 10 days i will try again starting maybe with 3 very low Bridges.
Yes, low bridges can be a good option to start with. There is no set time that you have to wait before starting the exercises - it depends on how long your tendon takes to be read. But sometimes people find that doing exercises like gentle bridges actually help to relieve their pain so it might be worth testing it.
I caused acute gluteal tendinopathy with squats over a period of two months. It's been 9 days since the injury. I can do bodyweight isometrics/some isotonics without much pain. When is it appropriate to attempt loading again? Also, using the elliptical aggravates the bursitis component, but would a stair stepper be better for cardio? Thanks so much if you have time to respond!
With rehab, we usually want patients to have minimal to no discomfort doing the exercises with just their bodyweight and then you start slowly adding bits of weight. But sometimes they get stuck and can't get full range bodyweight, then we might switch it out and start weights in limited range (pain free) and that then finally allows them to also go deeper without weights. So it isn't always straight forward. With cardio, often the only way to know if something will work for you or not is by testing a short session e.g. 10min. But I would suspect that the stair climber is very likely to also irritate it if the elliptical does because it is also a cyclical action under load. I would probably try a 10min bike session first and see what that feels like but on medium resistance. Just make sure the bike is set up comfortably for your height so you don't have to sway side-to-side as you pedal. If you want help with your rehab, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
@SportsInjuryPhysio thank you very much for the detailed response. I really appreciate it. I'll give the bike a try and see what the tolerable range of motion is with bodyweight first. Right now, the right glute max feels "dead", like it can contract isometrically without pain, but takes a significant conscious effort. All the other muscles in that leg (posterior) feel overworked from compensating. It's discouraging going from the strongest I've been to struggling with bodyweight. Again, thank you for taking the time, it means a lot
Every case is unique so it is best to test and observe what works for you. Usually the bike works better but not always - if you do decide to test it, use easy resistance
@@SportsInjuryPhysio thank you, Believe you would suggest squats or single leg rear lunges and knee raises, or side squat and knee raises with one foot on the plate to strengthen the Glute and correct the Tendinopathy?
Excellent video, thank you. I've had gluteal tendinopathy for over 6 months now. I've been trying to rest it for most of that time with no results. Hoping to see some improvements with these exercises plus penguin walks with resistance bands. My pain isn't too bad and can do things like snowboarding & golf without too much pain but it's things like getting out of the car and bed in a morning that are painful. How long would you hope for a patient to take to recover from this, roughly?
The quickest time would be at least 12 weeks of following a progressive rehab plan but in reality most take about 6 months to get back to pain free sports participation. Your case sounds pretty calm so it will likely take more quickly.
My pt is suspecting I may potentially have glueteal tendinopathy or maybe an inflamed bursa or something similar (awaiting an mri on my hip). I have been dealing with pain since 2018 and I am 26 years old now. In your experience, is it possible that gluteal tendinopathy could be a problem for that long without it being some other cause?
The only way to tell that is by assessing you and understanding what your current strength and exercise tolerance is - but you may get some ideas in this playlist: ruclips.net/p/PLkRW4ITRa6bDEJQx5Wr_MjWP2XecrI4Q2 If you want help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
Some people find it is OK and other don't, so you will have to gently test it and observe the 24 hour response. Your physio is really best placed to advice on this because they will know how sensitive your back and glutes area to different positions and actions.
My pt has advised knees to chest to loosen up my lower back ql area...will this impact my glute tendinopathy and any advice on pool exercises for this I'm fed up with a constant sore bum that allows me to sit for 20 minutes max
Best to ask your physio - we can't tell what is OK for you or not without assessing you. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
The one affects your high hamstring tendons where they attach to your sit bone and the other your gluteal tendons which is more to the side of your hip.
Initially i had sharp pain in right GT which was radiating in my right thigh after 2 months started getting the same pain in left leg. MRI reports showed GT bursitis. Physiotherapist recommended glute stretches for 7 months later another Physiotherapist said it was glutiel tendinopathy i have been doing same exercises shown here and was told not to stretches i have been doing isometrics and strengthening exercises but pain is still bad. There is tightness in calves, foot and even short walks increases pain. How long should i do exercises to get back to regular activity please suggest
If you've been doing the exercises for 4 weeks and have not yet seen any improvements, then something in your treatment plan needs to change and be adjusted. Are you seeing your physiotherapist for follow-ups so they can reassess and adapt your plan? If not, then it is definitely time to get it reviewed.
It should be OK - I usually advise my patients to test new exercises with very light weights and check the 24 hour response - if it tolerates it well then you can increase the weight slightly.
Hi there! We don't provide training progammes for uninjured people, but if you have an injury, you are welcome to book a video consultation with one of your physios, who will assess your injury and provide you with an exercise programme to help you recover. We have patients from all over the world. Our physios are based in Britain, so the time zone should be convenient for you. More info here: www.sports-injury-physio.com/
@@SportsInjuryPhysio thanks for the info! I have gluteal Tendinopathy, got diagnosed about two weeks ago. Currently working on shock wave therapy and adjusting my back and sacrum with my naprapath! But this page has been super helpful to get more understanding so I’m thinking of doing some online training with you guys for rehab later on!
Hi Maryke, I seem to have got this somehow. Thanks for the video and explanations. I was wondering about your comment about stretching, since I have had a lot of success with patella tendinopathy doing loaded stretching (following @TheKneesovertoesguy I was doing a split squat with my front foot elevated and heel in the air for more knee stretch), and was wondering if a similar approach would work for this tendon. But you were saying to avoid stretching the tendon, which seems to be the opposite to what worked for my knee. Do you have any thoughts on this?
In my experience, stretching the gluteal tendons when they are very irritated usually just leads to move pain. However, once they have settled down a bit, you must indeed include movements in your rehab that take them through the full range of movement - but this is still not passive stretching - it is strength training through range (like you seem to describe with patellar tendon exercises you did). So, as with all tendons, it depends on the stage of your injury when and how you introduce different exercises.
@@SportsInjuryPhysio Hi Maryke, thanks for the kind reply. I will start with short-range strengthening exercises like the ones you suggest then. Can you also suggest some long-range ones for when it improves a bit?
This is an excellent video. I have gluteal tendonosis. It is so sore I can hardly walk or even stand so I am delighted to come across this. I am so happy as now I have hope that this will improve. I have 3 dogs so I need to walk! Thank you so much.
You are welcome!
@@SportsInjuryPhysio how do I book and pay for an assessment with you? I am in Ireland. I would love you to help give me direction with exercise program please as your video is excellent. I can go on Zoom if that helps? How do I pay please? Thank you
@@SportsInjuryPhysio it's ok! I did a booking via the link on your RUclips video. Thank you from Ireland
You're most welcome!
Maryke, I love the way you explain stuff in all your different videos. You are my favorite PT. This video is also very informative like others. Thank You
You're welcome!
Great new videography. Much more enjoyable to the viewer. Thank you for the big improvement.
Thank you. Looking forward to feeling better soon 🙏
Bless you for this wonderful information.
Fantastic video! So much info and so we’ll explained. This is super helpful for me having received this diagnosis and IT band syndrome because my therapy doesn’t start for one more week.
Glad it was helpful!
Wow this is soooo helpful, what an excellent video. I have had tendonopathy for 5 years since my son was born, and although I’ve had several bouts of physio, none has been as helpful as this! Makes so much sense everything. You said. I’ve just started a new physio and it’s flared up so much because I now realise I was told to go up and down… which was hard but seemed manageable at the time, but now I understand what’s happened. I will use the pillows as you said and give my self a few days of rest… thankyou so much ❤
Thanks for sharing, and good luck with your recovery!
Superb explanation! Very helpful! I am going through menopause and having constant tendons inflammation in my whole body. I am very active in gardening and on my legs all day long. I developed muscle imbalance and alot of pain in my whole left leg. I was suggested to work on my glutes and keep them squeezing even while I am walking or standing or geting up from bending position or doing any housework to get them properly activated. And to do that every day as much as possible. I lasted for a week and end up with severe pain on the side of my hip and also pinching pain in my hip flexors. Could you please advise if i should return to the same treatment that i was suggested after when the inflammation gone down. Can't wait to hear back from you. Many thanks 😢
Glad you found the video useful! Hmmm, that advice wasn't the greatest. When we do exercise our muscles, tendons etc. sustain micro-injuries (this is normal and part of how they grow stronger) and the body then needs a period of recovery to repair and strengthen those tissues. If you work the muscles all day long, every day, they don't get time to recover and rest and eventually become overworked and injured (which it sounds like it is what happened to you). And with the menopause, ones recovery time is actually a bit slower even. So for rehab, you should really not overdo things but add recovery days into the plan. Also, squeezing glutes really just tires them out without building much strength - so, I would rather go for targeted exercises like bridges or isometric side leg lifts to build better strength (but this obviously depends on what your hip can tolerate - every person is different).
If you would like help figuring this out and a structured rehab plan, this is something that our team of physios can assess and help you with via video call. For gluteal tendinopathy and menopause related injuries, I can recommend my colleagues Dominic, Alison and Kevin. You can read more about how the online consultations work here: www.sports-injury-physio.com
Thank you so much for the speedy answer!
Are standing hip abductions (with no additional weight) helpful for mid glutes tendon rehab?
It seems that standing hip abduction are much easier than laying.
But at the same time such small intensity could not be enough for tendon adaptation.
In many case studies on pubmed there is a statement that tendons are adapting only with 60% (or even 70%+) MVIC loading intensity.
Do you think that's true or tendons could adapt with much less loading?
I mean if 70%+ rule is true then how someone could rehab his tendon by doing easy exercises such as laying hip abduction?
Almost every runner (even beginner) could do 30+ reps of laying hip abduction. It's not even close to 70%RM, may be 40% or even less.
Such a good question,rehabs protocols can be so cofusing and sometmies misleading espacilly if u trying to rehab yourself either to not getting proper help or not enough money to pay for one
Really helpful video. Would be great to see one on SI joint pain. Lots of conflicting info out there.
Thanks for the suggestion! I've put it on the to-do list.
I literally just diagnosed myself by doing a bunch of reading I hear I have bursitis My chiropractor said scoliosis and they're not just not getting it and finally this is what I know I have I can't wait to do the exercises
Thanks for watching, and good luck with your recovery!
12 weeks of consistent pain. I've got it down to zero pain around 4 times (usually for 2-3 days at a time) and then after doing any of the exercises in this video (1-5 reps typically) or any extended bouts of walking, it flares up for around 7-10 days. I feel completely hopeless and am in a constant state of misery. I'd appreciate any feedback from anyone that has successfully rehabbed this injury.
Hi Ethan, it sounds as if you may benefit from consulting a physio who can help you work out the right plan for you. This is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
How are you now?
@@JamesFeey Basically just getting back to normal. Heavy-slow-resistance (HSR) training is what finally solved the issue. Wish I could find the exact protocol I followed but I can't track down the website. It was essentially completing barbell squat/hip thrust/leg press, 3x per week. Beginning with high rep (12-14) at low weight. I think I started at 10lbs. Then decreasing reps, but increasing weight so that the total load of the exercise (reps*weight) is increased each week. I eventually had to drop down to 2 days per week of this as it became too strenuous. Currently squatting 3x6@200lbs. Hip thrust and leg press are nearly 300lbs.
Should be back to running in mid November after 2 years off. I started walking on the treadmill in June at a level 2 for 5 minutes, increasing time and speed very conservatively each time. Currently at 42 minutes at a mix of 3.2 and 3.3 speed. A slow run is around 4.0-4.2 speed, so I'm close.
Exceptionally long and frustrating process. I re-aggravated the injury and started from the beginning probably 8-10 times over the past 2 years. Persistence and diligence seem to be key.
@@ethan_ryan thanks for getting back to me man. It’s a shame you don’t have that program. Know what you mean about setbacks, on number 5 ish and now my good left side has got a milder version of the long-standing right side. Do you think a hip thrust alone would work? Because I can’t squat or leg press due to rehabbing a patella via a leg extension protocol. Also did you ever do any hip abduction? Like side lying leg lifts or machine?
@@JamesFeeyHip thrust would actually probably be the best option as it works the glutes the most out of the three exercises. I did/do lots of abduction, mainly with bands in the beginning. Monster walking with bands helped too. My understanding from the HSR study/article I followed is that the band work and isolated exercises primarily help in alleviating pain short-term, whereas the weighted compound movements are what actually promote growth/reconstruction in the tendons. If I can find the study I'll reply to you. Do a deep dive on HSR for tendonopathy. The basic idea is starting with high rep/low weight, and then decreasing reps, increasing weight over a 12-week period.
You are the BEST!
Excelente. Obrigado. Passo por passo. Treinamento de força esta na minha agenda.
Thank you so much this video is,very helpful.
I'd love to incorporate some of these exercises in the hydro pool.
I've got bursitis in both hips but also a tear in my glute, no idea how I sustained that though.
wow so super helpful, Not sure how I lucked into this video. I am suffering ALOT with anything that involves the gluts I start PT tomorrow I am going to see if they are following your info. Thanks PS I am 54 post surgical menopause. very interesting facts i did not know
Good luck with your recovery!
Thank you for this insightful information, I know it's going to be very beneficial in the rehabilitation of my mid glute tendinopathy.
Thank you for this video. It's very helpful.
Glad it was helpful!
Hello Maryke .Aigain a very helpful Video video full of important hints 👍 . I have been to some physiotherapists here in Germany and not a single one has ever addressed this topic so explicitly in terms of the frequency of exercises, the risk of overload due to too frequent training and the remaining burdens made over the day and the resulting adaptation of the exercises and their frequency during the week. I haven't got off the spot for a year and a half and have found some adjustment screws for a restart of my rehabilitation through your video, which I will implement directly 👍 . Best regards, Thomas .
I'm glad you found it useful, Thomas!
I have had the same experience in Germany. Shocking how little expertise they have here…
Love this woman
Thanks for the video. Does this advice apply as well for calcific tendinosis of the gluteal tendons?
It does - calcific tendinosis in my experience usually just means that it can be easier to flare up so you have to just be a bit more careful with your exercise progressions.
@@SportsInjuryPhysiomine is calcific, too. Seventh month now and it flares easily. Is it normal to have some small edema in flares, too? It is in the outer side of my leg a bit under the hip joint. When this edema comes out, radicular pain appears as well (L5 and S1).
Thank you for the video.
Just wanted to know how to i relieve the tightness in that area if not to do any stretching.
Thanks
Gentle massage or foam rolling may help - if you do it too vigorously, it may irritate it.
Great information so thank you very much. I'm 60 and diagnosed with this 2 weeks ago. I've done relatively heavy squats in the past but will start doing them again following your advice. Can I continue with the circuit training I've been doing?
I can't really answer that without assessing you and knowing all the elements about your situation. To recover from this, it is essential to reduce the load to a level that it can cope with and that does not aggravate it - that may mean that you should stop your circuit but it all depends on how it affects it.
If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
Hi, What would you recommend for pilates reformer exercises? Would it be better to work on a lighter load on the springs?
I can't do leg lifts lying down. I do them standing.
Thank you so much for this information
My pleasure
How often should you do the isometric and what to do about trigger knots in that area....should I get rid of those first
There is no recipe for how often to do the exercises or how long - every person is different - so you have to test it and observe how your body reacts. Kind of the same thing applies to the muscles trigger points - sometimes the exercises actually help get rid of it and other times you need to do some gentle massage to help it. But you can usually test the exercises already even when you have trigger points in the muscles.
Can you please give another update about how to treat injured heel? Thx
Hi there! The treatment will depend on what has caused the injury. Two of the most common causes of heel injuries are plantar fasciitis and an injured Achilles tendon. For plantar fasciitis, you may find this video helpful: ruclips.net/video/JXyFJnIifuY/видео.html For Achilles injuries, we have a dedicated RUclips channel (studio.ruclips.net/channel/UCsg-eYTcfSig_xpbCu_sihQ?c=UCsg-eYTcfSig_xpbCu_sihQ) and a website, and maybe the website is the best place to start: www.treatmyachilles.com/
I hope this helps!
Hello Maryke
I've recently been diagnosed with this. What cardio can I do while I strengthen my glute back to 100%. Currently walking more than 3km aggravates it. Would boxing be better? Or swimming?
I MIGHT have this, but swimming has been no aggravation for me personally. Running and walking irritates it
Hey side leg lifts worked for me until i overloaded it so i guess its gluteal medius for me. My problem now is everytime i train it flares them up and i have to do a 5 days break until ist calm down. I cannot do side leg lifts anymore just dont work. Whats the easiest exersice i could start with maybe very low Bridges? Second Question, do i have to wait maybe 10 days after i flare them up before i start train again? After 5 days my tendon still seems to be super sensitive. My Plan is to be on the feet at lot in the meantime (relative rest) at least and after 10 days i will try again starting maybe with 3 very low Bridges.
Yes, low bridges can be a good option to start with. There is no set time that you have to wait before starting the exercises - it depends on how long your tendon takes to be read. But sometimes people find that doing exercises like gentle bridges actually help to relieve their pain so it might be worth testing it.
I caused acute gluteal tendinopathy with squats over a period of two months. It's been 9 days since the injury. I can do bodyweight isometrics/some isotonics without much pain. When is it appropriate to attempt loading again? Also, using the elliptical aggravates the bursitis component, but would a stair stepper be better for cardio? Thanks so much if you have time to respond!
With rehab, we usually want patients to have minimal to no discomfort doing the exercises with just their bodyweight and then you start slowly adding bits of weight. But sometimes they get stuck and can't get full range bodyweight, then we might switch it out and start weights in limited range (pain free) and that then finally allows them to also go deeper without weights. So it isn't always straight forward. With cardio, often the only way to know if something will work for you or not is by testing a short session e.g. 10min. But I would suspect that the stair climber is very likely to also irritate it if the elliptical does because it is also a cyclical action under load. I would probably try a 10min bike session first and see what that feels like but on medium resistance. Just make sure the bike is set up comfortably for your height so you don't have to sway side-to-side as you pedal.
If you want help with your rehab, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
@SportsInjuryPhysio thank you very much for the detailed response. I really appreciate it. I'll give the bike a try and see what the tolerable range of motion is with bodyweight first. Right now, the right glute max feels "dead", like it can contract isometrically without pain, but takes a significant conscious effort. All the other muscles in that leg (posterior) feel overworked from compensating. It's discouraging going from the strongest I've been to struggling with bodyweight. Again, thank you for taking the time, it means a lot
Very Helpful, Thank you. Is the stationary bike better or worse than walking for this type of injury?
Every case is unique so it is best to test and observe what works for you. Usually the bike works better but not always - if you do decide to test it, use easy resistance
Will the use of a vibration platform with the exercises help?
Yes, it might help. Here's our video on it: ruclips.net/video/1jc-IGeEWSo/видео.html
@@SportsInjuryPhysio thank you, Believe you would suggest squats or single leg rear lunges and knee raises, or side squat and knee raises with one foot on the plate to strengthen the Glute and correct the Tendinopathy?
Excellent video, thank you. I've had gluteal tendinopathy for over 6 months now. I've been trying to rest it for most of that time with no results. Hoping to see some improvements with these exercises plus penguin walks with resistance bands. My pain isn't too bad and can do things like snowboarding & golf without too much pain but it's things like getting out of the car and bed in a morning that are painful. How long would you hope for a patient to take to recover from this, roughly?
The quickest time would be at least 12 weeks of following a progressive rehab plan but in reality most take about 6 months to get back to pain free sports participation. Your case sounds pretty calm so it will likely take more quickly.
My pt is suspecting I may potentially have glueteal tendinopathy or maybe an inflamed bursa or something similar (awaiting an mri on my hip). I have been dealing with pain since 2018 and I am 26 years old now. In your experience, is it possible that gluteal tendinopathy could be a problem for that long without it being some other cause?
It can be - tendinopathies can drag on for quite a long time.
I'm post menopausal and developed this about a year ago. What are the best exercises for me?
The only way to tell that is by assessing you and understanding what your current strength and exercise tolerance is - but you may get some ideas in this playlist: ruclips.net/p/PLkRW4ITRa6bDEJQx5Wr_MjWP2XecrI4Q2
If you want help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
My pt advised knees to chest ...to help my ql tightness, would this impact my glute tendinopathy
Any good exercises in the pool for this ?
Some people find it is OK and other don't, so you will have to gently test it and observe the 24 hour response. Your physio is really best placed to advice on this because they will know how sensitive your back and glutes area to different positions and actions.
My pt has advised knees to chest to loosen up my lower back ql area...will this impact my glute tendinopathy and any advice on pool exercises for this I'm fed up with a constant sore bum that allows me to sit for 20 minutes max
Best to ask your physio - we can't tell what is OK for you or not without assessing you.
If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
How long does it take to recover ?
Anything from 6 to 18 months
What is the difference between high hamstring tendinopathy and gluteal tendinopathy?
The one affects your high hamstring tendons where they attach to your sit bone and the other your gluteal tendons which is more to the side of your hip.
@@SportsInjuryPhysio Thank you. I really appreciate your vid clip explanations. So clear and helps lessen the fear of it all. Cheers
Initially i had sharp pain in right GT which was radiating in my right thigh after 2 months started getting the same pain in left leg. MRI reports showed GT bursitis. Physiotherapist recommended glute stretches for 7 months later another Physiotherapist said it was glutiel tendinopathy i have been doing same exercises shown here and was told not to stretches i have been doing isometrics and strengthening exercises but pain is still bad. There is tightness in calves, foot and even short walks increases pain. How long should i do exercises to get back to regular activity please suggest
If you've been doing the exercises for 4 weeks and have not yet seen any improvements, then something in your treatment plan needs to change and be adjusted. Are you seeing your physiotherapist for follow-ups so they can reassess and adapt your plan? If not, then it is definitely time to get it reviewed.
I have glut tendon apathy. Is it safe to do weighted leg extensions and leg curls?
It should be OK - I usually advise my patients to test new exercises with very light weights and check the 24 hour response - if it tolerates it well then you can increase the weight slightly.
Is this a permanent situation or does it completely heal
I have gluteal tendinopathy for more than a year ,started rehab excercises ftom 4 months ,still in pain, gow long can it take to go pain free
It can take between 9 to 18 months from the moment you start the correct treatment plan.
Hi! Can I do online training with you if I live in Sweden?
Hi there!
We don't provide training progammes for uninjured people, but if you have an injury, you are welcome to book a video consultation with one of your physios, who will assess your injury and provide you with an exercise programme to help you recover.
We have patients from all over the world. Our physios are based in Britain, so the time zone should be convenient for you. More info here: www.sports-injury-physio.com/
@@SportsInjuryPhysio thanks for the info! I have gluteal Tendinopathy, got diagnosed about two weeks ago. Currently working on shock wave therapy and adjusting my back and sacrum with my naprapath! But this page has been super helpful to get more understanding so I’m thinking of doing some online training with you guys for rehab later on!
Do you recommend any natural herbal supplements that work to help estrogen levels and collagen rejuvenation?
I'm not aware that there is anything that has been proven effective but supplements are not my line of expertise.
Can this tendinitis also effect your knee
Yes if you overuse it
So basically I'm screwed
Did you heal?
Hi Maryke, I seem to have got this somehow. Thanks for the video and explanations. I was wondering about your comment about stretching, since I have had a lot of success with patella tendinopathy doing loaded stretching (following @TheKneesovertoesguy I was doing a split squat with my front foot elevated and heel in the air for more knee stretch), and was wondering if a similar approach would work for this tendon. But you were saying to avoid stretching the tendon, which seems to be the opposite to what worked for my knee. Do you have any thoughts on this?
In my experience, stretching the gluteal tendons when they are very irritated usually just leads to move pain. However, once they have settled down a bit, you must indeed include movements in your rehab that take them through the full range of movement - but this is still not passive stretching - it is strength training through range (like you seem to describe with patellar tendon exercises you did). So, as with all tendons, it depends on the stage of your injury when and how you introduce different exercises.
@@SportsInjuryPhysio Hi Maryke, thanks for the kind reply. I will start with short-range strengthening exercises like the ones you suggest then. Can you also suggest some long-range ones for when it improves a bit?