Top 5 Fridays! 5 Things to Do With Gluteal Tendinopathy | Modern Manual Therapy Blog - Manual Therapy, Videos, Neurodynamics, Podcasts, Research Reviews

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
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[5️⃣ GLUTEAL TENDINOPATHY TIPS] πŸ’‘ _ ☝🏻Here are some tips for managing your gluteal tendinopathy πŸ‘: _ 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 ⬇️⚖️πŸ‘ . 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 πŸ‹️‍♂️ . 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⏰ _ πŸ“ŒTAKE 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 ✅πŸ‘Ÿ _ ‼️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

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