February 19, 2020

Lateral hip pain can be debilitating. Often, this pain can be attributed to a condition called gluteal tendinopathy. In simple terms, this is an overload of the gluteal tendon at the point where it attaches onto your leg bone. Most commonly, this is seen in the gluteus medius.

Tendinopathies are generally classified as tensile or compressive. Tensile means there has been too much pulling onto the tendon, whereas compressive refers to the tendon having been squashed. We usually find that gluteal tendinopathy is of the compressive variety. Pain can arise when the leg is taken across the body into hip adduction as this can squash the tendon into the top of your leg bone – an area known as your greater trochanter.

This condition is often experienced by women in middle age, or older. Pain is usually experienced lying on the affected side in bed, walking or during activities that involve time spent on one leg. It can also be felt when crossing the legs while sitting.

Thankfully, there are simple ways to improve this condition and help you live your life, pain-free.

The two most important things to address when dealing with gluteal tendinopathy are modifying the amount of compressive load on the tendon and building strength in the musculature around the hip.

Working with your physio to understand the triggers that aggravate your tendon will help to minimise the compression causing the pain. They will then be able to create a personalised strengthening program to target the area and improve your symptoms. The program will start with whatever exercise you can tolerate and will gradually progress until you can perform whatever it is that you love doing – completely free from pain!

 





More Optimal Tips

Hip Bursitis - Why cortisone is not enough?!
Hip Bursitis - Why cortisone is not enough?!

April 12, 2024

"Your hip imaging report shows greater trochanteric bursitis, so I recommend you have a cortisone injection and see a physiotherapist to assess the situation more, understand your individual factors and build you a successful rehabilitation program” - this is the conversation we hope happens for all clients who have been diagnosed with hip bursitis. Check out this Optimal Tip to read why the injection is not enough as a standalone treatment plan.   

Continue Reading

In the Saddle: Unveiling Physiotherapists' Perspectives on the Therapeutic Marvels of Bike Riding
In the Saddle: Unveiling Physiotherapists' Perspectives on the Therapeutic Marvels of Bike Riding

December 05, 2023

There are many advantages of incorporating bike riding into your exercise regime. Physiotherapists recognise its therapeutic impact on joint health, emphasising range of motion and lubrication of the lower limb joints through low-impact motion. Bike riding is also a strength-building activity that engages major muscle groups and contributes to cardiovascular fitness. Additionally, the social and mental well-being aspects of cycling are highlighted, underscoring its role as a versatile and strategic tool in the physiotherapist's toolkit for a holistic approach to well-being.

Continue Reading

Bowled over by a shoulder injury? Here’s how you can restore your bowling performance to its pre-injury level.
Bowled over by a shoulder injury? Here’s how you can restore your bowling performance to its pre-injury level.

December 05, 2023

“When can I throw again?” is one of the most common questions asked by any overhead athlete post a shoulder injury or surgery. The answer to this question is multifaceted, as it depends on the timeframe from the injury, certain subjective and objective measures, as well as the athlete’s willingness. However, the simple answer is when the athlete is fully ready, and not before. This blog will highlight the prerequisites and the process of progressive return to bowling for cricketers after they’ve injured their shoulder.

Continue Reading