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Muscle-Building Workout and Diet


Therefore this kind of stretching is the worst thing you can do to your tendon. If you want to develop tendon problems. Keep doing that. Hi guys, rehab safely! Mr. Physio here in Australia. Today I am going to talk about Gluteal tendinopathy According to studies. This problem affects 25% of women at some point of their life and not surprisingly it affects female 3 times more than male so even if you don’t have any problem at the moment, there is a 25% of chance You would have this symptom at some point of your life. If you are a woman. Unfortunately. I’ll tell you why so please watch till the end and share it with any woman. You care about As always. Let’s have a look at the structure first. Gluteal tendinopathy is a problem of Gluteus Medius and Minimus tendons. Anatomically the Gluteus Medius tendon inserts onto the outer and back side of the greater trochanter and the Gluteus Minimus onto the front side of the thigh bone(called Femur). They normally keep the head of the thigh bone onto the hip joint and also stabilize the pelvis. but if they’re weak, the problem starts. I’ve been telling you in all my tendon videos that most tendon problems occur around a bony area This study also supports my statement by saying if these muscles are weak, it can cause compression of these tendons against the bone. so the pain can be reproduced with passive elongation, passive stretch of this involved tendons so when you stretch out these muscles. There will be compression against the bone and stretching the tendon at the same time. So when you cross your legs or sleep on your side, you compress your tendons against a bone which your tendons don’t like at all. The reason why this affects female more than male is also to do with women having a wider pelvis, and a relatively narrow stance causing stretching and compression of these tendons on the outer side of their hips. Women have wider pelvis and relatively narrow stance, so this angle is quite sharper, and that will put a prolonged stretch on these muscles if your muscles are being stretched out. They will get weak. normally these muscles are stabilizing your pelvis. but if they get weak your hip will drop on the other side here and that will stretch out these muscles more and the vicious cycle starts. Therefore this kind of stretching is the worst thing you can do to your tendon. If you want to develop tendon problems, Keep doing that Instead, I will show you some exercises based on this study, which found education plus exercise is better than injection or wait-and-see approach before that we will loosen up some muscles with a tennis ball first one is adductors. if these muscles are tight, They will bring your leg inwards putting a lot of stretch on the outer side. Sit down with the ball into the muscles on the inside of the thigh and just press down and roll side to side. from here above the knee and going all the way up Just right below that area. You can do it on a chair or bed, and we’re going to massage abductors a little bit. So this is the head of the thigh bone and the muscles attached like this From here(bone), maybe 5-7cm up and just push against the wall. Just roll side to side. It has to be very gentle pressure. If it’s too painful. You just stay on it. You don’t wanna push into that bony area because you are gonna compress the tendon again then again. If it’s too painful. You can skip this part. It is also very important to address IT band and TFL Which will be in the next video and we are gonna do some exercises. the first one is hip hitch (Left side=affected side). hold onto the wall and slowly hitch right hip up even if you are lifting the right side, your left side should be activated so I’m feeling around there (left hip) so you can lift up 5 centimetres up. You can start with 5 seconds 10 seconds. And build up to 45 seconds 5 times a day once you can do that, hitch up and (just toe tap) you can do hip swing as well. hitch up and swing your leg back and forth or making circles. again 45 seconds 5 times and next level is hip shift. put legs about hip-width apart or a little bit more and toes a bit pointing out. it’s not facing forwards a little bit out to the side like that and try to push out, so I’m doing this against the ground and squeeze your buttock. then push your legs apart against the ground and you should feel side hip activation From there, you are going to shift your hip side-to-side this way and that way I’m doing this at the moment and that way as well basically you stand nice and tall with your knees straight and push your legs apart and activate that muscle(gluteus medius/minimus) and you are going to move your hip side to side. and squeeze your hip as well or you can rotate your body while pushing your legs out to the side keep pushing and rotating your body side to side so when I move to the right my left abductors get shortened and when I move to the left this will get lengthened This is really hard you can do with one foot up on a footstool. I didn’t put the footstool against the wall, but he should be against the wall so that it doesn’t get pushed away the most advanced exercise for gluteal tendinopathy is single leg wall squat (Link below) also you need to work on quadriceps eccentric control according to many studies, Lack of quadriceps eccentric control is a contributing factor for gluteal tendinopathy. so when you walk, as you hit the ground, your knee is slightly bent. At that short moment, your quadriceps has to stop your knee from going too far forward like this Otherwise your knee goes forward and inwards. that will put a stress on your hip and check yourself. a lot of people bring their knee inwards when they go up stairs and going down as well but this kind of small, faulty movement can put a lot of stress on the hip and knee ankle as well. so that ability to prevent the knee going forward and inwards has to be improved so we will start with partial squats. Have your legs wider than your pelvis and just push your legs apart as we did just now. I’m doing that action, so my knee is a little bit out to the side and just squat down maybe up to there and come back up so your muscles are being lengthened while controlling your knee and once you can do that, You can actually go all the way down to sit down on a chair stand up and knees out going down in about 3 seconds when you do that, you should bring your hip all the way back. So that you can keep your knees behind the toe lines You shouldn’t bring your knees in like that, alright? so you should bring your bum all the way back. It should be nice and controlled at the end rather than collapsing after that you need to combine those muscle activation in one action to improve the connection between those muscles. After that you can do this exercise on a step, going down/up touch the ground and up the most important thing is try to keep your knee a bit out to the side. it shouldn’t go in like that. (Again!) That will put a lot of stretch on the hip, going down and come back up. You can actually start with toe touching and sole of the foot (touching) This is probably one of the most advanced exercises for gluteal tendinopathy after this exercise. You can practice step ups with your knee out and plus it’ll be good to do some calf raises (double calf raises->single calf raises) and it is also important to avoid aggravating activities, like going upstairs with your knee in, lying on the affected side. And sitting in a low chair. So when you sit down, your knees should be below your hip level and a recent study has found it is also related to hormone changes after menopause, so I will keep you updated if they have found anything fantastic, so again! gluteal tendinopathy is also associated with compression and stretching like other tendon issues. That’s why you want to avoid activities that can cause compression and stretching. Instead, You want to do a gradual loading program so that your tendon can be stronger. I hope this video helps. I will see you next time. Rehab safely!

19 thoughts on “Hip bursitis(Greater trochanteric bursitis, gluteal tendinopathy) rehab exercises and treatment

  1. ㅋㅋㅋㅋ 마지막에 사투리 지려버렸습니다 행님. 아 저도 요새 둔근이 약해져서 고민이였는데 이 운동도 해봐야겠네요. 어머니한테도 꼭 보여드리겠습니다. 항상 좋은 영상 감사합니다. 그나저나 형님 영어 발음이 훨씬 듣기 쉬워진 느낌이네요. 여튼 오늘도 안전재활!

  2. 대전자 통증때문에 잠을 못잤었는데 이런 보석같은 영상 제작해주시니 감사합니다. 점점 더 엄청난 퀄리티가 돼가는 것 같아요!! 빨리 구독자 3만명 되야될텐데..

  3. 정말 감사합니다. 나이들고 몸이 여러군데 무너졌다는걸 발견하고 열심히 재활?중인데 호주물리치료사님의 영상이 큰 도움이 됩니다. 전세계 모든 사람이 보는 그런 채널이 될거같아요. 현대인의 만병통치약. 다시한번 감사드립니다.

  4. 영상잘보고 있습니다! 중둔근과 소둔근이 늘어났다고 하셨는데, 풀어주는 이유는 무엇인가요?

  5. 구독자 느는 소리가 여기까지 들리네요
    잘 될 수밖에 없는 곳이라 생각해요!
    꽃길만 걸으시길.

  6. 고관절통이 이렇게 흔한거였군요. ㅎㅎ  오른쪽 관절 통증 한번 생기더니 오래 가네요..병원 가야되나 고민했는데, 일단 영상에 나온 동장을 먼저 따라해봐야겠어요.유용한 정보 감사합니다. ^^

  7. '특히 어머니들 힙운동 하셔야된다' 핵인정합니다.
    저는 개인적으로 초등학교부터 스쿼트, 푸시업, 친업을 필수 기초근력운동으로 남녀 모두 넣어야 된다고 봅니다.

  8. 아킬레스건염, 골프엘보 영상 아빠한테 보여드리고 저한테도 도움되는 영상들이 많아요! 감사합니다!!🙏🏻
    혹시 외반슬 교정에 관한 영상도 만들어주실 수 있나요?

  9. 안녕하세요 형님ㅋㅋ 영상 항상 잘보고 있어요 몸이 좋지않아 재활관련 영상들을 찾아보다가 제게 보물같이 소중한 채널을 찾아 구독하고 계속해서 찾아보고 생각하던 채널입니다 ㅋㅋ 항상 좋은 영상과 정보 정말 진심으로 감사드립니다 예전부터 다른 분들과 다른점이 스트레칭을 안하는게 도움이 된다라고 해서 처음 영상을 봤을때는 엥?? 이란 생각이 들었어욬ㅋㅋ 왜냐하면 이전까진 머릿속에 스트레칭=좋은것,아픈몸을 낫게해주는것 이었거든요 근데 최신 연구결과?논문?을 보여주시며 힘줄에 압력과 강한스트레칭은 건강한 사람의 힘줄건강에도 좋지않다 그리고 원심성 수축을 하는게 기능적으로 좋다 라는 말씀을 해주시고 그걸 토대로 여러 질병들에 재활하는 방법들을 알려주셔서 감사합니다 그런데 궁금한점이 있습니다 1. 강한 스트레칭이 아닌 약한? 보통? 정도의 스트레칭도 힘줄건강과 재활에 별로인가요?? 워낙에 다른 많은 유튜버분들 아니 호주물리치사형님 말고는 재활관련 영상에 보면 스트레칭만을 주구장창 추천하다보니 의문이 들어서 그렇습니다. 2. 많은 스트레칭을하면 힘줄이 늘어나 탄력을 잃게된다고 하셧는데 힘줄이 탄력을 잃게되면 어떤일이 일어나는지 궁금합니다 3. 많은 스트레칭을 통해 얻게되는 또 다른 패널티는 어떤게 있나요?? 4. 체조선수들의 경우 어릴때 부터 많은 정적스트레칭을 하고 상당한 유연성(유연성이 좋다는건 그만큼 힘줄,근육,인대가 많이 늘어날 수 있다는거고 탄력을 잃은상태겠죠? 아니라면 코멘트 부탁드려요ㅠㅠ)을 보여주는데 스트렝스와 퍼포먼스도 좋다고 생각되는데 체조선수들은 어떻게 정적스트레칭을 많이하는데 힘줄이 많이 늘어나서 생기는? 탄력을 잃어서 생기는? 패널티에서 벗어날 수 있는지 궁금합니다!!

  10. 선생님..저는 왼쪽무릎연골파열 수술후에 오른쪽을 과하게 사용
    해서인지..엉덩이부터 다리끝까지
    너무 심하게 저리고 특히 허벅지
    통증이 심해요..선생님 영상보니까
    하지말아야할 스트레징과
    폼롤로로 허벅지엄청 맛사지
    했네요..ㅠㅠ 건이 엄청 찟어졌을거
    같아요..인대강화주사 침치료
    도수치료 안해본게 없이 3년넘게
    너무 힘들어요~ 선생님 영상보니
    병원 물리치료사들이 가르쳐준
    운동들은 다 잘못가르쳐준건지??
    좌골신경통증상 이라고 하는데..
    어떡해야 하는지 모르겠습니다 ㅠㅠ
    요즘 선생님 열심히 보고 있어요~

  11. 선생님 궁금한게 있는데요! 측만증 운동은 찾아보니깐 보통 양쪽에 똑같이 다한던데 커브에 따라 짧아진쪽과 늘어난쪽이 다를건데 똑같이 하는 이유가 따로 있나요??

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