Sebastian Brosche · 13 min · 1,268 words
Previously titled: Video 1 - Glute Rehab Program
Hi folks, today we're going to look at a rehab plan for buttock pain, sometimes known as gluteal tendinopathy. So what we're looking at today, quite specifically pain that comes from this area here, a lot of the time it can get confused with back pain and if you've got back pain as well, it's definitely worth getting that assessed properly by a professional first to make sure that you know where it's coming from. The pain that we're talking about now comes from these muscles around the back of the hip, the gluteal muscles. It can also involve the tendons and it can involve the bursa, which is a fluid filled sac that goes underneath the tendon, sometimes that can become inflamed and very often all of those structures will be involved with this kind of pain.
Sometimes it's also confused with hip pain, although true hip pain tends to be in the groin rather than around the side here. Now I find that this is actually quite a common thing, often with grapplers it tends to be worse for prolonged sitting, it tends to be worse after driving and often activity will make it feel better, it's rest that tends to aggravate it and flare it up. So we're going to look at some exercises today. Now depending on how sore it is, how reactive the problem is, it's going to, it's going to be important that you adjust these exercises based on how your body reacts.
So if it's starting to become painful, then I want you to be prepared to back off, do a little bit less to start with and gradually build that up as your body gets more used to it. A little bit of discomfort is to be expected, that's not something to worry about, but certainly if you're getting any sharp pain or if the pain is getting worse as you're going through the set, that's the time to ease up. Okay, so day one we're going to start with a relatively short program because this is something that you might do when you're in the more acute phases of the problem. So this is something that you can do and this kind of problem tends to respond well to little and often.
So actually you can pick a few of these exercises, we'll highlight them as we go through and do them a few times a day, that's quite useful. And then as we go through the program, we'll gradually move on to the things that you can do later on as things are starting to resolve. Okay, so we're going to start just lying on our side, the bottom leg bent up, the top leg is the painful one, alright. So the bottom leg's bent and I'm going to hold the top leg in a straight line with the body there.
So we're using these muscles around the hip, it's important not to let the leg creep forwards here, I'm keeping it in that straight line and I'm just going to hold that as a static contraction. Okay, again you may find that if it's particularly painful, this will start to get sore quite quickly, so again be prepared to cut this short if need be, it's something that you can build up to as the strength improves. And then from there I'm going to go straight into a quadriceps stretch, so I'm going to grab my ankle, I haven't got the knee flexibility to do this, I can always loop a towel around my ankle to help me grab and then I'm just going to push my hip forward. So rather than pulling back on the leg and pushing the hip forward, I should be feeling that stretch down the front of my thigh.
I'm just going to hold that. Now it's worth mentioning while we're here that I'm only going to do this exercise on the painful side to start with. The reason I don't want to do it on the other side is because sometimes lying on the painful side, putting pressure on it, can actually cause things to flare up when it's very painful. So I'm just going to focus on the one side for now.
And then we're going to go back to the straight leg hold again, so again a little bit of a squeeze in the buttock. I'm just going to hold that. Again, make sure you keep breathing. And then straight into the quad stretch.
Same thing again. So this little bit here, the straight leg hold and the quad stretch, you can do this two to three times a day in the early stages of recovery from this kind of problem. And again, the length of the set, be guided by how it feels. I'm going to go straight back.
If you need to give your leg a shake out before you do it, you can do that. And then just go back. And then back to the stretch. Excellent.
And then from there, I'm going to go onto my back. I can rest the head. I want to plant the feet with the knees somewhere around 90 degrees, so not too close, not too far away, somewhere in the middle. Okay.
I'm just going to do a straight hip bridge. So I'm going to push my hips straight up in the air, squeeze for a second, back down. And from there, I roll back onto my side again. This time I have both legs bent, my heels roughly in line with my hips.
I'm just going to lift the top hip. So it's important now that I don't roll my hip back like this, I'm going to keep my hips stacked on top of each other. Just lift the top knee. Hold.
And then back down. Lift the top knee. And back down. And then straight back onto my back.
I'm going to go for more hip bridges. And finally, back to my side. And then from there, I'm just going to come up to half kneeling position. Now I am going to do this one on both sides.
I'm going to start with the painful side back. I'm going to get my front leg to about 90 degrees, my back knee at 90 degrees. And I want to push my hips forward. So I'm not going to lean forward like this.
I'm going to squeeze my butt cheeks and push my hips forward. So I should get a stretch down the front of the back leg into the thigh. So you can bring your toes onto the mat. That may help you to improve the stretch that you're getting.
And then I'm just going to switch sides and do the same thing on the other side. Again, making sure that I push the hip forward. I'm not going to lean forward. I'm keeping the back up straight.
And we're just going to switch one more time to which side. So whether you have the toes up or the toes down is optional. That's entirely up to you. And then I'm going to switch one more time.
And then relax. And that's all for day one. So we'll see you back here tomorrow. Do feel free if it's a very early stage and everything's quite reactive, everything's quite painful, feel free to stay on today's plan for a little bit longer until things start to settle down.
If you find that things are improving, then we're ready to move on and we'll look at that in day two.
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