Should you start with the warm up and then the pelvic control, the glute bridge till leg extention bridge? And when the pain is gone, and you get more strong go furture with the bridge dip etc?? Or should all 16 exercises Be done from day one? I was almost free of pain yesterday, and start training, in the gym, five minutes of elleptical then hip thrust, for 30 kilo ( i used to do 50kg) but now the pain is more heavy :( thinking of stop training and only do the rehad!?
Great video, thank you. Since August I’ve had unexplained pain in the left hip, which has become increasingly worse and has now had a provisional diagnosis of GTPS. Worth saying that I was told by one physio to do a range of stretches, however from what I’ve now read and seen, this is probably what has been making it worse! I’ll follow your guide from now on.
I understand 100% why so many people having trouble with this for many month and years. So hard to get rid of, especially when the tendon is hyper sensitive its like just tickling it and u have 5 days constant pain i am feeling like being in an crazy Fantasy Movie absolutely ridiculous.
@Robert: Yes and it's currant up to date research with meta analysis even. I particularly enjoy the myth busting aspect of the tutorials, watch the one on the SI joint.
Thank you so much for this! I have two questions: 1 should I continue exercises if I have pain and stiffness after sitting? And can I continue to run while in rehab?
Greetings from the USA! In one of your GTPS videos you mentioned the clam exercise. Should I be worried about compression of the glute medius tendon at the end-range of that exercise? I would greatly appreciate your reply. Thanks for all of your helpful videos!
The study referenced in your video recommends avoiding typical piriformis and gluteal type stretches to avoid compression on the affected tendons. I've been to a couple highly recommended local physiotherapists and have been diagnosed with GT by a physician; however, most have still had me do lots of hip/IT/piriformis stretching and foam rolling and none have suggest an exercise program similar to this (especially the isometric exercises). I really enjoy yin yoga and have been avoiding pigeon pose, IT band stretches (e.g. banana) and any stretches that add a spinal twist (e.g. lunges with spinal rotation). I’m wondering if other poses such as butterfly (half, reclined, single leg), deer, forward bends (straight or wide legged) and regular lunges (e.g. baby dragon) should also be avoided? Thank you so much for your helpful video!
Not familiar with those poses, but any pose that stretches the tendon of the gluteus medius should better be avoided. The most important part however is to gradually load your gluteal tendon with exercise.
Thank you for replying! I’m mostly wondering if a stretch in a lunge position or a forward bend should be avoided. So far I’ve mostly been avoiding stretches that involve adduction, twisting or bringing my knee or leg towards the opposite shoulder. Will any glute stretch irritate the tendons or is it just adduction that stretches that particular tendon?
I have had bilateral grater tronchenteric bursitis and gluteal tendinopathy for more than a year.initially dod lot of stretching, my pain got aggravated.been doing all these excercisesfrom 4 months ,still in pain .how long will it take to completely heal.
I'm not entirely sure which injury I have, it's in the hip and I feel it mostly when I squat, I'm 99% sure it's not hip impingement because I've had that before and the exercises I used to fix it aren't working this time, plus, it seems to be a different type of pain. It's near the greater trochanter, seemingly above and behind it. I think it may be a gluteal tendon issue and I really felt it when I tried the exercise at 2:09 where you stand and try to spread the floor with your feet, not so much on the lying down on the pillow one at 1:39. Can you clarify?
@@Physiotutors I've been doing your exercises for 2 weeks now and the pain is really subsiding, must have been gluteal tendinopathy. I also have pain in my groin (same side as the tendinopathy) and I was researching it that the tendinopathy can cause both so will these exercises heal my groin pain also?
@@gymguy25 can you run and do excercise again. iam 15 and have had this for almost 2 years and it makes me depressed and sad that i cant excercise as it comes back when i exert myself
In the several exercises when one leg is lifted in the standing or on your back position, do you keep the injured hip/leg on the ground or is the injured leg the one that is lifted? Quite important to know if one wants to do the exercises correctly. thanks.
I've had this condition for nearly 2 years, I've had physio and 2 lots of infections. I'm going to the Lake District on holiday this summer and am really worried about hill walking. I walk dogs every day and things are much better, but it's not cured. I see I should do the exercises every other day, but should I do both legs? And should I do all of them? If not, how many of the exercises should I attempt? Thanks.
Many thanks. So well explained. Please can you train up some physiotherapists in the UK? Over the years I've never come across any who have clearly diagnosed my hip and butt issues and those that have a vague notion provide exercises that exacerbate the pain. And none of them have ever provided any education about daily do's and don't's. I stopped using any of them some years ago as it seemed like a complete waste of time and money. Perhaps there are one or two good ones around now.
If you feel like you can’t get proper guidance by your local PT we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
Thank you for doing this! i read this article a while back but didn't know what exercises were done. I've been going to a physio but my pain remains. I will do this program and hopefully have some relief. Question - i read research that suggested load bearing can help with pain relief by strengthening the tendon so i have added more weights based training into my workouts specifically focusing on my hamstrings and glutes, however this hasn't helped my pain. Do you know what types of workouts are ok to do with GTPS to remain active?
I have been diagnosed with gluteal tendinopathy and I am doing some of these exercises for rehab, and some similar ones prescribed by my chiropractor. If I also walk short distances (
Good to hear that your chiropracter prescribed similar exercises. Cycling is very unlikely to hurt your rehab, the walking should be fine as well. Tendons usually react to activity the next day. So make sure you are not experiencing increasing pain and dysfunction after the walks/cycling.
Question is: If you are already capable of heavy loading (bodybuilding), then what? It seems to me that a person in that situation needs to reduce the weight and volume and carry on, no?
I have been diagnosed with gluteal tendinosis, but I also have labrum tears (minor) on both sides. My glutes are not firing correctly and this has been going on for years. It has caused lower leg and feet problems. Would this protocol for exercises be alright to follow. I would like to start with the hips and improve the strength first and then work down the chain. It is very difficult to find an excellent physio. I have been offered cortisone shot but would rather avoid them. Thank you.
Labrum tears can be asymptomatic findings. Glutes not firing correctly is a huge misconceptions out there - muscles do not suddenly fall asleep and not work properly. Avoid cortisone as results are generally beneficial on short-term but long-term outcomes are worse. Start the program and keep the pain/discomfort to a 4/10 max.
Thank you so much for doing this! I'm trying to treat myself at home before having to go to the doctor. Question; The Functional Exercises--how many times per day should they be done, and how many times per week? Thanks so much.
Hello from Germany. First of all, thank you for the excellent video and advise against stretching in the event of inflammation on the Trochanter. I have always received exercises on stretching from my physiotherapists and also in the belief that it has always carried out its correctness. I've only made everything worse. I have a question about the exercises. A few months ago, I was found to have tendinitis and peritendinitis trochanterica on both sides. Stronger on the right, easier on the left. My pain, such as the swelling, is when I stand below the trochanter. This can also be an inflammation of the gluteus medius or rather of the M. Vastus Lateralis ? If that were the case, I could still do the exercises? Thank you for an answer . Thomas .
Stretching for tendinopathy does not help and often aggravates it. In the initial stage you want to avoid to much compression + tensile stress. Impossible to say if your diagnosis is correct from afar. Gluteal tendinopathy is almost exclusively seen in elderly inactive women and both sides could indicate a systemic factor. We woul advise you to get in touch with our parter yourphysio.online to get an individualized counseling session.
Physiotutors Thank you for the answer. Yes, now I'm older, but never before was a woman inactive. I got my tendinitis by overloading with last one-sided daily training sessions. Then the gluteus probably leaves. I'll get in touch with your partners via the link. Ciao , Thomas ,
Hello, again. I have another general question about the Minutes. Apart from the advanced exercises, I've always made the entire program. Now I had to completely suspend a week due to pain. Was it a mistake to make the entire series of exercises and should only have done two or three of the exercises shown in the retraining, and which then alternate? I would be very grateful for an answer. Greetings from Germany, Thomas .
Thomas,i would very much recommend you to get in touch with our partner yourphysio.online. he can give you a tailored program that perfectly fits your needs and current situation
@@Physiotutors Hi. I would like to do that if I had the opportunity to have the conversation in German, because my English is not Good enough for such a technical discussion. Greetings, Thomas
Should I keep playing golf...As it's one thing I really don't want to give up! How long should I do the warm up - low load activation exercises for? Cheers
For any health-related questions, we would advise you to get in touch with our colleague from Yourphysio.online where you can find great information for patients. You can also book an online consultation in order to work on your problem!
I seem to have this condition in my left hip. On many of the exercises I don't know which hip should be doing what part of the exercise. Could you please indicate where the sore hip should be in the exercises? Thank you very much.
Any of the exercises that you are standing on one leg, or lifting one leg off the ground. Is the injured leg the one that's lifted or the one that stays on the ground? Thank you very much. After 70 years of being active with very little injury, for the past 5 months my left hip has been hurting on the outside as you indicate, making walking, sitting and any type of activity painful. the pain is in the 2 - 3 range often, not terrible but certainly enough to curtain my activities. and prior I had been playing tennis competitively 3- 4 times a week plus hiking and other physical activities. I've been to orthopedic doctors and next week I see physiatrist. Really hoping your exercises can greatly improve my condition.@@Physiotutors
Thank you, and I will. Can you please answer my question also regarding which leg remains stationary in the exercises, the good leg or the bad leg? Thanks.@@Physiotutors
Thanks! Trying to fix my gluteus medius tendinopathy on quarantine! One question though... Are these exercises supposed to be done daily or every other day? I saw in a comment that the functional exercises were meant to be every other day. I tried to look for the report for answers but could find the exact protocol!
That should be monitored by a PT For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
I may be in a bit of trouble. In two weeks I will be leaving to walk the Camino de Santiago in Spain. It is about a 750 kilometer walk over varied terrain. I will be carrying about 8 kilos on my back with clothing and supplies. I plan to walk about 20 kilometers a day. Currently I have been diagnosed with a case of gluteal tendinopathy. I have been preparing for this trip since May. I have been walking approximately 30 to 40 kilometers per week with pack. I do not think this caused the problem. I have dealt with this problem off and on for a number of years. I have also done this long walk before... 7 years ago... And didn't have any trouble with my gluteal muscles. Currently the trouble is greatly exacerbated by sexual activity. After sexual activity, the flare-ups are especially painful. I have started seeing a physical therapist and I am doing some exercises daily. But I also noticed when I sit for over an hour in any kind of chair it causes deep pain for me at night and I cannot sleep. I need to get better fast but I realize that this is a conundrum. I am also worried about an 8 hour, economy, plane flight to Spain. How can I manage the pain? I am not naive enough to think that I will make this walk pain free, but I will need to get sleep. Any advice you have will be greatly appreciated. And yes, I realize that I need to stop doing the sex thing for the time being.
One other question please? On the days when doing the Functional Exercises, is it just once a day? I was trying to do way too much before and saw no progress. Now, I have some guidance. Thanks
We still recommend to seek a consultation of a physio as they will be able to personalize a rehab plan for you. The video is not medical advice and serves as an educational video for health care professionals
Thanks for the video! If I have pain in my buttocks while i follow this (I have pain even when i go up the stairs) should I stop? If so, any other excercise option for me ?
Hello. Once again for me idiot. The entire program every other day, and the progress into as an increase in the degree of difficulty in the absence or not too much pain . Greetings and hope for an answer , Thomas .
Physiotutors Thank you very much. Then I'll do it every other day and see how my tendinitis reacts to it and see if I can modify it accordingly. Ciao, Thomas.
Physiotutors Hi. I went through the program for the first time this morning and my pain is 4 to 10 on the pain skale . What do you think of normal movings over the day, even if you have tolerable pain ? This exacerbates the inflammation ? I ask because I can't see any differences by myself between moving or weeks of rest, which is very frustrating . Despite all the efforts, you simply don't see any progress . Greetings ,Thomas .
Physiotutors Hi again . So I really understand that now? If the pain is about 4 the day after I complete the program and is still in the range or is best gone after 24 hours, I can increase the program in intensity with the heavier exercises. Of course, not directly with everyone, but always an exercise and see what my Tendos tell me as a pain reaction. Greetings from Germany and thank you again for your speech, Thomas
Fai mobility, core and strength, GTPS IN CAPS Gym ball: Side to side and circles on gym ball Supine - hip fall outs/abduction - Bridging, bridging with knee extension at the top -both hip flexed, bring one foot to floor, slowly extend hip and knee - Piriformis stretch - STATIC ABDUCTION, PILLOW UNFER LEG, THERABAND KNEES Four point: - Bird dog - Rocking back to heels Prone: - Knee flexion - knee flexion with hip extension - Hip extension mobs - Bridging with theraband - BRIDGING - - Offset Bridge -- BRIDGE WITH HIP FLEXION -- BRIDGE WITH KNEE EXTENSION -- BRIDGE, SINGLE LEG Side-lying: - Clam - abduc and slightly extended, er Keep trunk stable - sideways bridging Standing: - Stand on one leg, rotate from side to side - Wall slide - Hip flexor stretch, lunge with target leg on the floor - knee flexion and isometric abductuon against wall - Lunging, quick reps - Multidirectional lunges - Side ways stepping +/- theraband - step downs -ABDUCTION STANDING -SQUATING -- SQUATTING SLINGLE LEG -- SPLIT SQUAT - PELVIC HIP DROP - STEP UO - HIP ABDUCTUON SLIDE -- UNILATERAL -- BILATERAL - HIP EXTENSION SLIDE
Great aber schade, dass ihr englischsprachige Videos macht. Man findet so viel aus dem englischsprachigen Raum, gefühlt sind die Amis da auch viel weiter. Über gluteale Tendinopathie findet man kaum etwas auf deutsch. Deutsche Untertitel wäre auch eine Idee. Bitte fasst das nicht als Kritik sondern eher als Anregung auf. Ich liebe den Kanal und konnte für mich schon viel mitnehmen ❤
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warm up - low load activation exercises - 1:38
1:40 statisic abduction 5 - 10 secs, 10 reps, 1 to 2 sets
2:10 standing abduction 5 - 10 secs, 3 to 5 reps
pelvic control - functional retraining exercises - 2:35
2:40 glute bridge - 1 set, 10 reps, 3/4 counts up, 3/4 counts down
3:17 offset bridge - 1 set, 10 reps, 3/4 counts up, 3/4 counts down
3:45 hover bridge - 1 set, 5 reps
4:02 leg extension bridge - 1 set, 5 reps
Progress into
4:26 bridge dip
4:37 double leg squat - 1 set, 10 reps, 3 counts up, 3 counts down
Progress into
5:08 single leg squat
single leg biased - functional retraining exercises - 5:25
5:27 offset squat - 1 set, 5 reps, 3/4 counts up, 3/4 counts down
5:48 single leg stance - 5 to 15 seconds depending on comfort level, should be no pain over hip
6:20 step up - should be no hip pain, 1 set, 10 reps, 3/4 counts up, 3/4 counts down
6:50 doorway slides - 5 - 10 reps, 2 sets - 3 counts in, 3 counts out
Progress into
7:34 upright bilateral abduction -
7:50 mini squat bilateral abduction -
8:00 extra scooter
over 8 weeks
Should you start with the warm up and then the pelvic control, the glute bridge till leg extention bridge? And when the pain is gone, and you get more strong go furture with the bridge dip etc?? Or should all 16 exercises Be done from day one?
I was almost free of pain yesterday, and start training, in the gym, five minutes of elleptical then hip thrust, for 30 kilo ( i used to do 50kg) but now the pain is more heavy :( thinking of stop training and only do the rehad!?
Rehab has to be tailored to your situation. This is what a physio is for and why a video can just give some inspiration
Low load activation 1:38 functional retraining, bridges 2:37 squats 4:37 single leg stance 5:46 slides 6:48
Great video, thank you. Since August I’ve had unexplained pain in the left hip, which has become increasingly worse and has now had a provisional diagnosis of GTPS. Worth saying that I was told by one physio to do a range of stretches, however from what I’ve now read and seen, this is probably what has been making it worse! I’ll follow your guide from now on.
Evidence-based physiotherapists leading the way. You are amazing our European brothers keep it up!
I understand 100% why so many people having trouble with this for many month and years. So hard to get rid of, especially when the tendon is hyper sensitive its like just tickling it and u have 5 days constant pain i am feeling like being in an crazy Fantasy Movie absolutely ridiculous.
Thank you for sharing these videos. I like that you use research with all your teachings.
Glad you’re enjoying them
@Robert: Yes and it's currant up to date research with meta analysis even. I particularly enjoy the myth busting aspect of the tutorials, watch the one on the SI joint.
Keep doing more of these! Really helped on my clinical!
We certainly will!
Thank you so much for this! I have two questions: 1 should I continue exercises if I have pain and stiffness after sitting? And can I continue to run while in rehab?
Great video as per usual. I've also found it handy doing deep hip external rotator strengthening as well. Keep up the good work!
Thanks! You'll definitely target the deep hip external rotators as well with this programme.
Heartfelt thanks
Dry needling also very effective and worth trying after even one visit.
Greetings from the USA! In one of your GTPS videos you mentioned the clam exercise. Should I be worried about compression of the glute medius tendon at the end-range of that exercise? I would greatly appreciate your reply. Thanks for all of your helpful videos!
Thanks for the video! Does trochanteric bursitis fall under GTPS?
Yes, bursitis is often the victim at the crime scene due to tendinopathy and basically never a pathology that comes on it's own
The study referenced in your video recommends avoiding typical piriformis and gluteal type stretches to avoid compression on the affected tendons. I've been to a couple highly recommended local physiotherapists and have been diagnosed with GT by a physician; however, most have still had me do lots of hip/IT/piriformis stretching and foam rolling and none have suggest an exercise program similar to this (especially the isometric exercises).
I really enjoy yin yoga and have been avoiding pigeon pose, IT band stretches (e.g. banana) and any stretches that add a spinal twist (e.g. lunges with spinal rotation). I’m wondering if other poses such as butterfly (half, reclined, single leg), deer, forward bends (straight or wide legged) and regular lunges (e.g. baby dragon) should also be avoided? Thank you so much for your helpful video!
Not familiar with those poses, but any pose that stretches the tendon of the gluteus medius should better be avoided. The most important part however is to gradually load your gluteal tendon with exercise.
Thank you for replying! I’m mostly wondering if a stretch in a lunge position or a forward bend should be avoided. So far I’ve mostly been avoiding stretches that involve adduction, twisting or bringing my knee or leg towards the opposite shoulder. Will any glute stretch irritate the tendons or is it just adduction that stretches that particular tendon?
I have had bilateral grater tronchenteric bursitis and gluteal tendinopathy for more than a year.initially dod lot of stretching, my pain got aggravated.been doing all these excercisesfrom 4 months ,still in pain .how long will it take to completely heal.
Great Information!!
I'm not entirely sure which injury I have, it's in the hip and I feel it mostly when I squat, I'm 99% sure it's not hip impingement because I've had that before and the exercises I used to fix it aren't working this time, plus, it seems to be a different type of pain. It's near the greater trochanter, seemingly above and behind it. I think it may be a gluteal tendon issue and I really felt it when I tried the exercise at 2:09 where you stand and try to spread the floor with your feet, not so much on the lying down on the pillow one at 1:39. Can you clarify?
We would advise you to get in touch with our partner from yourphysio.online for individualized advice
@@Physiotutors I've been doing your exercises for 2 weeks now and the pain is really subsiding, must have been gluteal tendinopathy. I also have pain in my groin (same side as the tendinopathy) and I was researching it that the tendinopathy can cause both so will these exercises heal my groin pain also?
@@gymguy25 how is it now
It’s healed, thanks!
@@gymguy25 can you run and do excercise again. iam 15 and have had this for almost 2 years and it makes me depressed and sad that i cant excercise as it comes back when i exert myself
Great video! Thanks.
Thank you Craig
How often should you do this daily and weekly....and when should you move on to the next sets
In the several exercises when one leg is lifted in the standing or on your back position, do you keep the injured hip/leg on the ground or is the injured leg the one that is lifted? Quite important to know if one wants to do the exercises correctly.
thanks.
The stance leg is the leg that is trained.
Would be advisable to train both sides anyways.
I've had this condition for nearly 2 years, I've had physio and 2 lots of infections. I'm going to the Lake District on holiday this summer and am really worried about hill walking. I walk dogs every day and things are much better, but it's not cured. I see I should do the exercises every other day, but should I do both legs? And should I do all of them? If not, how many of the exercises should I attempt? Thanks.
Many thanks. So well explained.
Please can you train up some physiotherapists in the UK? Over the years I've never come across any who have clearly diagnosed my hip and butt issues and those that have a vague notion provide exercises that exacerbate the pain. And none of them have ever provided any education about daily do's and don't's.
I stopped using any of them some years ago as it seemed like a complete waste of time and money. Perhaps there are one or two good ones around now.
If you feel like you can’t get proper guidance by your local PT we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
Thank you for doing this! i read this article a while back but didn't know what exercises were done. I've been going to a physio but my pain remains. I will do this program and hopefully have some relief. Question - i read research that suggested load bearing can help with pain relief by strengthening the tendon so i have added more weights based training into my workouts specifically focusing on my hamstrings and glutes, however this hasn't helped my pain. Do you know what types of workouts are ok to do with GTPS to remain active?
Question: Do you have any recommendations for ICE or HEAT therapy in addition to exercises? Thank you!
Did you find anything?
Heat
Thanks a million!
Not sure if the excercises shd be completed on both sides or the painful gtps side
I have been diagnosed with gluteal tendinopathy and I am doing some of these exercises for rehab, and some similar ones prescribed by my chiropractor.
If I also walk short distances (
Good to hear that your chiropracter prescribed similar exercises. Cycling is very unlikely to hurt your rehab, the walking should be fine as well. Tendons usually react to activity the next day. So make sure you are not experiencing increasing pain and dysfunction after the walks/cycling.
This is great thank you!
Question is:
If you are already capable of heavy loading (bodybuilding), then what?
It seems to me that a person in that situation needs to reduce the weight and volume and carry on, no?
Expcional vídeo. Muito esclarecer.
Do I do the exercises for each side or just the side of glute/hip that has the condition ? Thanks
Why not do both?
@@Physiotutors because I have one side that is stronger than the other, I want to bring both to balance. Any suggestions ?
I have been diagnosed with gluteal tendinosis, but I also have labrum tears (minor) on both sides. My glutes are not firing correctly and this has been going on for years. It has caused lower leg and feet problems. Would this protocol for exercises be alright to follow. I would like to start with the hips and improve the strength first and then work down the chain. It is very difficult to find an excellent physio. I have been offered cortisone shot but would rather avoid them. Thank you.
Labrum tears can be asymptomatic findings. Glutes not firing correctly is a huge misconceptions out there - muscles do not suddenly fall asleep and not work properly. Avoid cortisone as results are generally beneficial on short-term but long-term outcomes are worse. Start the program and keep the pain/discomfort to a 4/10 max.
Thank you so much for doing this! I'm trying to treat myself at home before having to go to the doctor. Question; The Functional Exercises--how many times per day should they be done, and how many times per week? Thanks so much.
No worries. we'd go with every other day as too much load on a tendon can result in a collagen breakdown rather than collagen buildup
Thank you for answering. ....just do them once per day on those days?@@Physiotutors
Yes
Hello from Germany. First of all, thank you for the excellent video and advise against stretching in the event of inflammation on the Trochanter. I have always received exercises on stretching from my physiotherapists and also in the belief that it has always carried out its correctness. I've only made everything worse. I have a question about the exercises. A few months ago, I was found to have tendinitis and peritendinitis trochanterica on both sides. Stronger on the right, easier on the left. My pain, such as the swelling, is when I stand below the trochanter. This can also be an inflammation of the gluteus medius or rather of the M. Vastus Lateralis ? If that were the case, I could still do the exercises? Thank you for an answer . Thomas .
Stretching for tendinopathy does not help and often aggravates it. In the initial stage you want to avoid to much compression + tensile stress.
Impossible to say if your diagnosis is correct from afar. Gluteal tendinopathy is almost exclusively seen in elderly inactive women and both sides could indicate a systemic factor. We woul advise you to get in touch with our parter yourphysio.online to get an individualized counseling session.
Physiotutors Thank you for the answer. Yes, now I'm older, but never before was a woman inactive. I got my tendinitis by overloading with last one-sided daily training sessions. Then the gluteus probably leaves. I'll get in touch with your partners via the link. Ciao , Thomas ,
Hello, again. I have another general question about the Minutes. Apart from the advanced exercises, I've always made the entire program. Now I had to completely suspend a week due to pain. Was it a mistake to make the entire series of exercises and should only have done two or three of the exercises shown in the retraining, and which then alternate? I would be very grateful for an answer. Greetings from Germany, Thomas .
Thomas,i would very much recommend you to get in touch with our partner yourphysio.online. he can give you a tailored program that perfectly fits your needs and current situation
@@Physiotutors Hi. I would like to do that if I had the opportunity to have the conversation in German, because my English is not Good enough for such a technical discussion. Greetings, Thomas
Thank you for this video... wondering what kind of bands you are using in the video and where they can be purchased?
They are simple resistance bands or loops
Should I keep playing golf...As it's one thing I really don't want to give up! How long should I do the warm up - low load activation exercises for? Cheers
For any health-related questions, we would advise you to get in touch with our colleague from Yourphysio.online where you can find great information for patients. You can also book an online consultation in order to work on your problem!
I seem to have this condition in my left hip. On many of the exercises I don't know which hip should be doing what part of the exercise. Could you please indicate where the sore hip should be in the exercises? Thank you very much.
The afffected hip does the work
Can you specify which exercises you mean?
Any of the exercises that you are standing on one leg, or lifting one leg off the ground. Is the injured leg the one that's lifted or the one that stays on the ground? Thank you very much. After 70 years of being active with very little injury, for the past 5 months my left hip has been hurting on the outside as you indicate, making walking, sitting and any type of activity painful. the pain is in the 2 - 3 range often, not terrible but certainly enough to curtain my activities. and prior I had been playing tennis competitively 3- 4 times a week plus hiking and other physical activities. I've been to orthopedic doctors and next week I see physiatrist. Really hoping your exercises can greatly improve my condition.@@Physiotutors
We would highly advise you to get in touch with our partner www.yourphysio.online in order to get your problem evaluated properly.
Thank you, and I will. Can you please answer my question also regarding which leg remains stationary in the exercises, the good leg or the bad leg?
Thanks.@@Physiotutors
Stance leg
Thanks! Trying to fix my gluteus medius tendinopathy on quarantine! One question though... Are these exercises supposed to be done daily or every other day? I saw in a comment that the functional exercises were meant to be every other day. I tried to look for the report for answers but could find the exact protocol!
In the study they did 4 times a week. Every other day is enough
@@Physiotutors Thanks!
Good Morning, how long should you stay with plan till you increase work load? Great video 👍
That should be monitored by a PT
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
if you have GTPS on both sides then I assume that you do the exercises on both sides. Is this correct?
I may be in a bit of trouble. In two weeks I will be leaving to walk the Camino de Santiago in Spain. It is about a 750 kilometer walk over varied terrain. I will be carrying about 8 kilos on my back with clothing and supplies. I plan to walk about 20 kilometers a day. Currently I have been diagnosed with a case of gluteal tendinopathy. I have been preparing for this trip since May. I have been walking approximately 30 to 40 kilometers per week with pack. I do not think this caused the problem. I have dealt with this problem off and on for a number of years. I have also done this long walk before... 7 years ago... And didn't have any trouble with my gluteal muscles. Currently the trouble is greatly exacerbated by sexual activity. After sexual activity, the flare-ups are especially painful. I have started seeing a physical therapist and I am doing some exercises daily. But I also noticed when I sit for over an hour in any kind of chair it causes deep pain for me at night and I cannot sleep. I need to get better fast but I realize that this is a conundrum. I am also worried about an 8 hour, economy, plane flight to Spain. How can I manage the pain? I am not naive enough to think that I will make this walk pain free, but I will need to get sleep. Any advice you have will be greatly appreciated. And yes, I realize that I need to stop doing the sex thing for the time being.
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
Hi, what to do if the pain increases the next morning?
Pretty normal and okay If it settles within 24 hours post exercise. If that's not the case adapt you training (less intensity or volume)
So, rest 24 hours and reevaluate?.... Thanks for your answer!
One other question please? On the days when doing the Functional Exercises, is it just once a day?
I was trying to do way too much before and saw no progress. Now, I have some guidance. Thanks
Once a day yes
We still recommend to seek a consultation of a physio as they will be able to personalize a rehab plan for you. The video is not medical advice and serves as an educational video for health care professionals
Yes, I plan to see a professional also. Thanks so much.@@Physiotutors
Thank you for the great video! Can you ellucidate me on educational tips that were given to the patients?
Check the link in the video description for the article
Also you can check out our video on GTPS tips
Excelente
Thanks for the video! If I have pain in my buttocks while i follow this (I have pain even when i go up the stairs) should I stop? If so, any other excercise option for me ?
We'd suggest to get in touch with a local physio or to get in touch with our partners at yourphysio.online
Try doing some cross friction massage on that tendon before training. It removes the pain for me :)
Unfortunately no evidence at all for cross friction. Maybe ur the exception to the average
Where can I find the exercise protocol from the article? I have read the article but can´t seem to find the actual protocol?
Its in the supplementary material
@@Physiotutors Sorry, can´t find it. Either it´s been removed or I´ve gone blind :)
Is this help in height growth
Link gtpsnya mana bang
Lol
Awogawog
Hello. Once again for me idiot. The entire program every other day, and the progress into as an increase in the degree of difficulty in the absence or not too much pain . Greetings and hope for an answer , Thomas .
Every other day is sufficient. Progress if pain (within 24 hours post exercise) allows.
Physiotutors Thank you very much. Then I'll do it every other day and see how my tendinitis reacts to it and see if I can modify it accordingly. Ciao, Thomas.
Physiotutors Hi. I went through the program for the first time this morning and my pain is 4 to 10 on the pain skale . What do you think of normal movings over the day, even if you have tolerable pain ? This exacerbates the inflammation ? I ask because I can't see any differences by myself between moving or weeks of rest, which is very frustrating . Despite all the efforts, you simply don't see any progress . Greetings ,Thomas .
Physiotutors Hi again . So I really understand that now? If the pain is about 4 the day after I complete the program and is still in the range or is best gone after 24 hours, I can increase the program in intensity with the heavier exercises. Of course, not directly with everyone, but always an exercise and see what my Tendos tell me as a pain reaction. Greetings from Germany and thank you again for your speech, Thomas
14 Orthopedic surgeons disliked this video
Why???
Fai mobility, core and strength, GTPS IN CAPS
Gym ball:
Side to side and circles on gym ball
Supine
- hip fall outs/abduction
- Bridging, bridging with knee extension at the top
-both hip flexed, bring one foot to floor, slowly extend hip and knee
- Piriformis stretch
- STATIC ABDUCTION, PILLOW UNFER LEG, THERABAND KNEES
Four point:
- Bird dog
- Rocking back to heels
Prone:
- Knee flexion
- knee flexion with hip extension
- Hip extension mobs
- Bridging with theraband
- BRIDGING
- - Offset Bridge
-- BRIDGE WITH HIP FLEXION
-- BRIDGE WITH KNEE EXTENSION
-- BRIDGE, SINGLE LEG
Side-lying:
- Clam
- abduc and slightly extended, er
Keep trunk stable
- sideways bridging
Standing:
- Stand on one leg, rotate from side to side
- Wall slide
- Hip flexor stretch, lunge with target leg on the floor
- knee flexion and isometric abductuon against wall
- Lunging, quick reps
- Multidirectional lunges
- Side ways stepping +/- theraband
- step downs
-ABDUCTION STANDING
-SQUATING
-- SQUATTING SLINGLE LEG
-- SPLIT SQUAT
- PELVIC HIP DROP
- STEP UO
- HIP ABDUCTUON SLIDE
-- UNILATERAL
-- BILATERAL
- HIP EXTENSION SLIDE
Great aber schade, dass ihr englischsprachige Videos macht. Man findet so viel aus dem englischsprachigen Raum, gefühlt sind die Amis da auch viel weiter. Über gluteale Tendinopathie findet man kaum etwas auf deutsch.
Deutsche Untertitel wäre auch eine Idee.
Bitte fasst das nicht als Kritik sondern eher als Anregung auf. Ich liebe den Kanal und konnte für mich schon viel mitnehmen ❤
Schau mal auf unserer Website Physiotutors.com/de/ vorbei und lade dir unsere Physiotutors App. Beides 100% auf deutsch
@@Physiotutors vielen Dank. Schau ich mir definitiv an.
Murray Track
growtopia private server anyone?
Hi