LB – HIP GTPS – X – VIDEOS


GREATER TROCHANTER PAIN SYNDROME – EXERCISES


VIDEOS


  1. Lateral Hip Pain Explained plus Exercises – Link to Article – E3Rehab Physios
    Protection – 5:00 mark
    (1) Sleeping – no sleeping on injured side; keep pillow between legs
    (2) Sitting – no crossing your legs
    (3) Avoid Piriformis & ITB Stretches
    (4) Standing – no hip hang
    (5) Walking
    (6) Stairs – use handrail on opposite side of injured hip
    (7) Running – shorten stride
    Exercises – 6:20 mark
    – Hip Ab-duction exercises before progressing to 1-leg exercises
    (1) Hip Ab-duction – Isometrics – 3-5 sets x 10-60 seconds
    – Easy: standing hip ab-duction & lying on your back clamshells
    – Medium: short side plank & side lying leg lifts
    – Hard: side plank & band above knee side lying leg lifts
    (2) One leg stance
    – band side steps
    – 1-leg glute bridge
    – skater → step-up → split squat → lunge
  2. Glute Strengthening Rehab Exercises – Physiotutors
    (1) Supine Isometrics with Band
    (2) Standing Isometrics with Band
    (3) Glute Bridge variations
    (4) 2 Leg Squat
    (5) 1 Leg Squat
    (6) Short Stance Split Squat
    (7) Balance on 1 Leg
    (8) Step-up
    (9) Slider Abductions with Band: one foot on solid surface; one foot on slide surface
    (10) Slider Hip Extensions with Band
  3. Lateral Hip Pain Help – Lawrence Physio
    (1) Stand evenly on both legs
    (2) Don’t sit on low chair
    (3) Don’t cross legs
    (4) Pillow b/n legs
    (5) Supine Isometrics with Band




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