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Today's video covers rehab exercises that will give relief from lateral hip pain or pain on the side of the hip, which is often associated with irritation of the gluteal tendons (gluteus medius & gluteus minimus). Previously, this type of lateral hip pain was thought to be due to hip bursitis, but more recent research has shown that bursitis only accounts for approximately 20% of these cases. The majority of lateral hip pain cases is now thought to be due to gluteal tendinopathy or irritation of the gluteal tendons where they attach on the side of the hip.
Risk factors for developing gluteal tendinopathy include: female gender (4:1 female to male ratio), high BMI, excessive hip adduction during walking/running, prolonged hip flexion (sitting) and weak hip abductors muscles (especially gluteus medius and minimus).
Reference: Long SS, et al. Sonography of greater trochanteric pain syndrome and the rarity of primary bursitis. AJR Am J Roentgenol. 2013. [ Ссылка ]
00:00 Introduction
00:13 Exercise 1: Bridge with Abduction
02:40 Exercise 2: Banded Hip Abduction
04:45 Exercise 3: Pelvic Dips
06:43 My Self-Guided Rehab Book
Lateral Hip Pain Relief Exercises (Gluteal Tendinopathy)
Теги
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