Top 5 Fridays! 5 Things to Do With Gluteal Tendinopathy

Many runners and other active individuals develop Gluteal Tendinopathy. It can be mistaken for a sensitized lumbar spine or other hip dysfunction. Here's another great infographic from Brad Beer - Running.Physio for 5 Things to Do with Gluteal Tendinopathy

View this post on Instagram

[5️⃣ GLUTEAL TENDINOPATHY TIPS] 💡 _ ☝🏻Here are some tips for managing your gluteal tendinopathy 🍑: _ 1️⃣ Seek help: the first key in moving forwards with rehabilitation is to seek early help rather than ‘putting up with pain’ for months (sometimes years on end). The longer the duration of symptoms typically the longer the rehabilitation time ⏱ . 2️⃣ Deload: it is important to get pain and symptoms reduced (reducing irritability of the tendon) as soon as possible. Reducing loading may be achieved by reducing running volume (or intensity or both), and other activities such as cross legged sitting, prolonged ‘lazy standing’ etc ⬇️⚖️🍑 . 3️⃣ Isometric glute medius exercises: can have a pain reducing effect on the tendon. Literature suggests 5x30-45s holds, which when trying to reduce symptoms can be done multiple times per day (for example side leg lifts without resistance progressing to resisted leg lifts) ⤵️ . 4️⃣ Commence isotonic loading: Build gluteal tendon strength/capacity: I like to see runners being able to progress to loads through rehabilitation such as being able to do standing cable abductions: target 10-20kgs with for example 4x6reps with good control 🏋️‍♂️ . 5️⃣ Monitoring the tendon’s response to loading and knowing when to do more or do less is key throughout rehabilitation. While guidelines such as staying within what is ‘acceptable pain levels’ can work for some people I find that the bulk of people do better with a numeric guide such as 5/10 pain may suggest the tendon has ‘done too much work’. This is best assessed 24hr after exercise or loading⏰ _ 📌TAKE HOME: These 5 tips are just a few of the numerous considerations that need to be given in order to rehabilitate gluteal tendinopathy. Remain patient and consistent and keep going ✅👟 _ ‼️If you know a runner this can help please tag them in ✋🏻 _ ❓Q’s and comments are welcome . . . #physio #physicaltherapy #run #running #runner #rehabilitation #run #runner #running #sportsscience #marathon #marathontraining #strength #triathlon #ultrarunning #trailrunning #trackandfield #tendontuesday

A post shared by Brad_Beer Running.Physio 🏃‍♂️ (@brad_beer) on May 16, 2019 at 2:53am PDT

Want to learn in person? Attend a #manualtherapyparty! Check out our course calendar below!

Learn more online!

Want an approach that enhances your existing evaluation and treatment? No commercial model gives you THE answer. You need an approach that blends the modern with the old school. Live cases, webinars, lectures, Q&A, hundreds of techniques and more! Check out Modern Manual Therapy!

Keeping it Eclectic...