Hip bursitis: greater trochanteric bursitis treatment exercises Science-based

#hipbursitistreatment, #greatertrochantericbursitis, #greatertrochantericbursitisexercises

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Relevant Links
1. Root cause of every musculoskeletal conditions (The glutes!)
https://youtu.be/63L6GlqrGdw
2. Next video - stop foamrolling your IT band ! (Glutes + IT band + TFL)
https://youtu.be/GtP4NwQ-cIA

References
Mellor, R., Bennell, K., Grimaldi, A., Nicolson, P., Kasza, J., Hodges, P., ... & Vicenzino, B. (2018). Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy: prospective, single blinded, randomised clinical trial. bmj, 361, k1662.

Grimaldi, A., & Fearon, A. (2015). Gluteal tendinopathy: integrating pathomechanics and clinical features in its management. journal of orthopaedic & sports physical therapy, 45(11), 910-922.

Ganderton, C., Semciw, A., Cook, J., & Pizzari, T. (2016). Does menopausal hormone therapy (MHT), exercise or a combination of both, improve pain and function in post-menopausal women with greater trochanteric pain syndrome (GTPS)? A randomised controlled trial. BMC women's health, 16(1), 32.
Precautions
1. below 4/10 pain is ok with exercises but you should not have any new or increased pain during/after exercises and following morning (Always monitor your pain after exercises as tendons talk to you 24 hours later). For example, you have increased the eccentrics from 2sets x 10reps to 3sets x 15rep with an increased pain in the following day. Then you should go back to 2 sets x 10reps or less for a couple of days with frequent ice(5-10minutes every 2-3 hours) on the irritated tendon, frequent massages on relevant muscles. After that maybe try 3 sets x 8 reps instead and then 10-15 reps

2. Progress slowly. Many people want to recover faster so exercise a lot, which can irritate their tendons even more and it may take several weeks to settle. Be aware tendon injuries can sometimes take longer than bone healing so please be patient..

Tendon Rehab normally takes at least about 12 weeks. According to research, it takes 4-6 weeks until the pain settles down if you have done exercises correctly. If you play sports, you need to do extra training including weight, speed, power and sports-specific plyometrics before getting back to sports. Even if you are back to sports, resume 20-30% of your normal training level and slowly increase by 5-10% every week or so. Even if you don’t play any sports or any injuries, it’s good to do these simple exercises 2-3 times a week anyway!

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