Tips to relieve Gluteal Tendinopathy and Greater Trochanteric Pain Syndrome with Rachael Cowan (PhD)

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 I have pain in have side of my hip – what should I do? A re-post from La Trobe University’s Sport and Exercise Medicine blog site.

Pain in the side of the hip can be caused by the following: 

  • GREATER TROCHANTERIC PAIN SYNDROME 
  • GLUTEAL TENDINOPATHY 
  • HIP ‘BURSITIS’ 

Rachael Cowan, physiotherapist consulting at Olympic Park Sports Medicine Centre in Geelong and undertaking a PhD through La Trobe Sport and Exercise Medicine Research Centre, offers some tips for treatment. 

We’ve all adjusted to a new way of living during the COVID-19 pandemic. You may have started anew activity or sport, changed your training load, increased time sitting or lying, returned to an oldactivity after some time away, or simply not been able to perform your usual strength regime. Unfortunately, tendons do not like sudden changes in load and this may result in pain.

Helpful tips –

It can be as simple as adjusting daily activities or habits to ensure you are not aggravating thegluteal tendons, to reduce pain and improve function. Here are some helpful tips:

  • Avoid sitting with legs crossed
  • Sit with your hips higher than knees 
  • Gluteal Tendinopathy and GTPS with Rachael Cowan (PhD) 09/10/2021, 08:26 Tips to relieve Gluteal Tendinopathy and Greater Trochanteric Pain Syndrome with Rachael Cowan (PhD) – La Trobe Sport and Exercise … semrc.blogs.latrobe.edu.au/tips-relieve-gluteal-tendinopathy-greater-trochanteric-pain-syndrome-rachael-cowan-phd/ 3/4 
  • Stand evenly on both feet and hip width apart
  • Avoid lying on your sore hip and place a pillow under top leg if lying on your side
  • Sleep on your back where possible
  • Continue exercising as tolerated
  • Avoid aggravating exercise

For advice regarding an appropriate exercise program and load management specific to your injury, see your physiotherapist.

Where is lateral hip pain?

Lateral hip pain refers to pain and/or dysfunction of the gluteal tendons at the side of the hip. These tendons attach the gluteal muscles from the buttock area to the side of the hip. Our glutealmuscles and tendons are critical for walking, running, standing on one leg, stairs, standing fromsitting.

Who does it affect?

Pain in the area of these tendons can occur in both athletes and non-athletes. Both men and women can experience this pain, but it is more common in women due to their pelvic bonystructure and particularly post-menopausal women, because of change in hormones and generallya greater body fat composition compared to men.

What can I do?

Lateral hip pain can be debilitating and chronic. Fortunately, education about avoidingcompression of the tendons in combination with appropriate exercise can help to reduce pain andrestore normal function. Your physiotherapist will assess your condition to confirm the cause ofsymptoms, provide education about how to avoid aggravation and prescribe an appropriateexercise program tailored to your needs.

Author:

Rachael Cowan is a physiotherapist consulting at Olympic Park Sports Medicine Centre in Geelongand undertaking a PhD through La Trobe Sport and Exercise Medicine Research Centre, withsupervisors Professor Jill Cook and Dr Tania Pizzari. Rachael’s research broadly investigatesgluteal muscles and tendons; looking at how these muscles and tendons adapt in both health andpathology. The research involves highly active populations as well as the general community,including a population at highest risk of this condition; post-menopausal women. Part ofRachael’s research involved leading a large radomised controlled trial investigating menopausalhormone therapy and exercise as interventions for post-menopausal women with greatertrochanteric pain syndrome. Results of this trial will be available later this year.

Full blog: http://semrc.blogs.latrobe.edu.au/tips-relieve-gluteal-tendinopathy-greater-trochanteric-pain-syndrome-rachael-cowan-phd/

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