Trochanteric Bursitis or Gluteus Medius Tendonitis can be a real pain in the ass. More specifically the outside of the ass! As the weather isn’t so hot now everyone starts walking a bit more. This is one of the most common causes. It can come up with that walk that just a little further than the last few OR you were doing too many hill sprints or mountain climbers in your fave HIIT class.
Unfortunately it affects women more than guys because our hips are shaped differently. You normally dread those first few steps in the morning and night time can also be unpleasant. Either lying on the sore hip or even lying on the non sore hip!
A normal distance you used to walk easily now becomes a problem and you are going to spend the rest of the day paying for it.
There are some great things you can do yourself to help settle your pain.
Reduce the compression of the tendon against the bone!
What we typically see is that people that stand on the outside of their hip, so they hang off their hip or maybe they stand forward. Make sure that you're more upright and also think about bringing your weight more on your heels.
Are you a leg crosser? In sitting we often cross our legs (guilty) which just increases that compression force of the tendon against the bone, which is just making the pain worse. When you're sitting at work make sure that your knees are directly in line with your hips to decrease that compression.
Do these two exercises twice per day to reduce your pain quickly
We're going to start with a squat and hold exercise. We're going to squat down, which has been shown to to reduce pain in lower body tendons. Then we're going to use a towel underneath our heels, because lots of people have really tight calves, which prevent them from squatting. Then we're going to stay down here for about 20 seconds times five repetitions with 30 seconds rest between each one, making sure it's pain free and making sure we're thinking about tearing a piece of paper between our knees so that our legs stay up.
All right, so the second exercise we're going to do is a bridge. To start with you're going to think about lifting up through your feet so your heels are the only thing you're pushing through and then you're going to lift up into a bridge. You're going to think about tearing a piece of paper with your legs so that your knees track over your second toe, which keeps your gluts on. Then you're going to hold this for about 20 to 30 seconds times five repetitions with a 30 second break between.
If you are struggling with some outer hip pain, give these are go. You will be surprised to see how quickly your hip pain can settle with following this advice. Remember if you get stuck we are always here to help to correct your technique, modify your program or aid in an accurate diagnosis and plan.