Hip Tendonitis Treatment North Vancouver: learn 3 of our favourite exercises for strengthening the hips and healing from hip tendonitis fast!
Do you suffer from pain on the outside of your hip? Does the pain refer down the outside of the thigh just above the knee? You may have hip tendonitis or bursitis.
Hip Bursitis and or Tendonitis may also be referred to as: gluteal tendinopathy or greater trochanteric pain syndrome (GTPS). All of these diagnoses typically involve chronic outer hip, thigh and/or buttock pain, which is aggravated by activity and lying directly on the hip. Pain may be caused by several different structures around the hip including:
The bursa around the outer aspect the hip
The gluteus medius and minimus tendons
The IT band
These structures may become inflamed in the initial stages of the injury but oftentimes once there is pain there is also weakness and dysfunction of the muscles and tendons around the hip as well. If you want to learn more about hip tendonitis and gluteal tendinopathy please click on the link below to visit our conditions page.
Before trying any exercises when you are in pain make sure that you are assessed by a chiropractor first! It’s important to know if your hip pain involves inflammation or if you have already passed through the inflammatory stage. This matters because certain exercises should be performed in different stages of healing.
It’s also important to make sure that your hip pain is actually being caused by the hip muscles and tendons. In some instances hip pain is referred from the lower back joints, the SI joints, or a nerve. It can also be caused by injury or damage within the hip joint itself. Hip arthritis, labral tears and FAI can also cause hip pain which makes it very difficult to diagnose.
When healing from hip tendonitis it is important to reload and strengthen the gluteus medius muscle and tendon. Isometrically loading the gluteus medius muscle in a pain-free range of motion with hip abduction exercises is a great way to stimulate healing for the tendon in the early stages of rehabilitation. Hip bridges will also help strengthen the gluteus maximus, hamstrings and back which helps stabilize the pelvis and take strain off the hips.
If you have already been diagnosed with a gluteal tendinopathy, greater trochanteric pain syndrome or hip tendonitis and you are working with a chiropractor or physical therapist give these exercises a try. Make sure there is never any pain when completing your exercises.
Hip Tendonitis Treatment North Vancouver: top 3 exercises
Click the link below to view the video with instructions:
2. Isometric Hip Abduction:
- Lie on your side with your painful hip up and your head supported.
- You can wrap a resistance band around your outer thighs or use your own body weight for strengthening. Both work great!
- Keeping your non-painful hip on the ground with the knee bent lift your painful hip, thigh and leg to hover at hip height (as in the picture above).
- Hold your leg in this position for 3-5 seconds or until your feel your outer hip muscles activate.
- Slowly lower and complete 3 sets of 8-12 reps.
- Make sure there is never any pain during the exercise or after.