LATERAL HIP – GTPS – GREATER TROCHANTERIC PAIN SYNDROME
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- Hip Pain Help .
– Pain over the side of the hip is commonly related to changes in the health of the tendons that join the gluteal (buttock) muscles to the hip, and sometimes of the nearby bursae (fluid filled sacks that help reduce friction between tendons and bones)
– The condition may be: gluteal tendinopathy or tendinitis, trochanteric bursitis or Greater Trochanteric Pain Syndrome (GTPS) which encompasses both
– The good news is, that regardless of the diagnostic term and whether in your case the tendons or bursae seem to be most affected, the underlying cause appears to be the same and strategies to improve health of one, will help the other as well.
- Understanding Hip Pain – Osteopath
- Lateral Hip Pain – E3Rehab Physios
- GTPS Diagnosis – Physiotutors
- Greater Trochanter Palpation – Physiotutors
- Gluteus Medius Tendon Tear – Dr. Ebraheim
· GREATER TROCHANTERIC PAIN – PROTECTING THE HIP
- Stretches you should not Do – Synergy Physio
(1) No Figure 4 Stretches - Massage and Exercises – Synergy Physio
(1) No to Lateral Stretches
(2) Yes to Small Ball Massage:
– Ad·ductors sitting on floor in 90/90 position massage inner thigh muscle
– Ab-ductors: standing with small ball placed above the greater trochanter pressed against the wall
(3) Multiple Strength & Mobility Exercises
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- Tendinopathy: is typically used to describe any problem involving a tendon. The tendons can be worn, injured, stretched, and/or torn.
- Tendonitis: Once used to describe almost any tendon pain, medical professionals now only use the term tendonitis to describe acute inflammation of the tendon due to small (micro) tears (the suffix “itis” indicates inflammation)
- Tendinosis: is the non-inflammatory degeneration of a tendon. This degeneration can include changes to the structure or composition of the tendon. These changes often result from repetitive strain-injuries to a tendon without adequate time to heal.
COMPARISON FACTOR TENDONITIS TENDINOSIS Recovery time in acute cases 2 to 3 days 2 to 3 months Recovery time in chronic cases 4 to 6 weeks 3 to 6 months Long-term outlook with non-surgical treatment Almost 99% of cases recover completely Up to 80% of cases recover completely Treatment goals Decrease inflammation by: Rest, anti-inflammatory medication (short-term course), icing the tendon intermittently, and/or use of cast or splint Encourage formation of collagen and other proteins by: Physical therapy, exercise, and/or surgery (in some cases) Long-term outlook after surgery Almost 95% of cases recover after surgery 70 to 85% of cases recover after surgery Recovery time after surgery 3 to 4 weeks 4 to 6 months
GREATER TROCHANTER PAIN SYNDROME – EXERCISES
- 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 - 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 - 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
GREATER TROCHANTER PAIN SYNDROME – ISOMETRICS
- Lateral Hip & Knee Pain Relief with Hip Ab-duction Isometrics . Harden Chiro – Instagram
– Standing 1-leg: next to wall; press bent leg into wall; hold for Isometric contraction - Lateral Hip Pain Relief with Split Squat Isometrics . Harden Chiro – Instagram
(1) Half Kneeling: press lead foot into floor; hold for Isometric contraction
(2) Half Kneeling Split Squat: lift 6″ off floor; hold for Isometric contraction
(3) Half Kneeling Split Squat: press up into loaded barbell on the rack; hold for Isometric contraction
- Isometric Exercise for GTPS – Physiotutors
(1) Side Lying: pillow between the legs; lift injured leg and hold
(2) Back Lying: band around ankles (or knees for less torque); ab-duct legs and hold - Isometric Hip Ab-duction & Strengthening Movements – Physiotutors – See the 1st Exercise
(1) Back Lying: band around knees; ab-duct legs and hold for 5-10 seconds x 10 for 1-2 sets
(2) Glute Bridge Progressions: 2-leg → 2-leg with staggered feet → 2-leg base lifting 1-leg → 1-leg lift and straighten the leg in air
(3) Squat Progressions: 2-leg bodyweight squat → 2-leg staggered stance squat
(4) Single Leg Progressions: 1-leg standing hold rack → 1-leg stepup hold rack → 1-leg stepup don’t hold rack
(5) Hip Ab-duction: standing slider + band - Isometric Supine Hip Ab-duction with Belt around the knees – Dr. Jo Physio
– Back Lying: knees bend; strap around knees; push out for Isometric holds - Isometric Seated Manual Resisted Hip Ab-duction – Sports Injury Clinic
– Sitting: push hands into outside of knees; don’t let knees collapse