Body Chat – Gluteal Tendinopathy
Do you experience pain on the side of your hip? Do you have pain at night when lying in bed?
Is your hip sore when you get out of the car, walk up stairs or after sitting for a while?
If you suffer from any or all of the above symptoms, you may have a gluteus medius tendinopathy.
This means that your muscle tendon has been irritated,
usually as a result of compensatory mechanisms, overuse and/or weakness in this region.
This condition can also refer to or present as lower back/pelvic pain, knee pain or ankle and foot pain.
Here are 4 easy tips to help reduce your discomfort:
1. Don’t sit with crossed legs!
This puts extra strain and tension on an already irritated tendon.
2. Avoid sleeping on your sore side.
If you decide to sleep on the “good side”, make sure to place a high pillow between your knees. This will ensure your pelvis stays neutral and there is no extra pull on the irritated tendon.
3. Don’t sit on low chairs!
Opt for higher chairs, stools or pile a few cushions on your kitchen chair. This will open up the angle of the hip and avoid compression of that muscle.
4. DO NOT STRETCH IT!
This is the most common mistake.
Tendinopathies become further irritated when stretched even if it feels like that’s what your body needs. They respond better to rest, avoiding aggravating activities and positions and specific exercises which your physiotherapist will prescribe.
These four easy tips can help you avoid a flare up of what could easily become a chronic condition.
To properly rehabilitate this condition, it is important to get your hip assessed and treated by a physiotherapist. Following a thorough assessment, it is likely your physio will use a combination of deep tissue release techniques, massage, taping, electrotherapeutic modalities, dry needling and most importantly, will provide you with a specific exercise program appropriate for your presenting symptoms.
Don’t hesitate to give us a ring if you are struggling with a sore hip!