23 Jan Buttock Pain? or Pain on the Outside of Your Hip?
What is it?
Gluteal tendinopathy is a really common injury that can cause pain in the buttocks and the outside of the hip. This area is referred to as your “glute”, and pain can extend down the leg and even into the foot in severe cases. Tendinopathy refers to an irritated, inflamed “tendon”- the spot where the muscle attaches into the bone.
This injury occurs more commonly in women than men with research showing 1 in 4 women over the age of 50 are likely to present with the condition (1).
How long until it’s healed?
Tendons, unlike muscles, have a poor blood supply which can slow down the healing process. Nevertheless, tendons do recover and if managed properly, the individual will experience little to no discomfort long-term.
Long term resolution always involves re-strengthening the surrounding muscles, and this is not a quick fix. Having said that, most patients experience pain relief and improvement after 2-3 weeks of treatment.
How do we fix it?
Hands on treatment:
- Soft tissue massage: to decrease muscle tightness and tension in the affected areas.
- Exercises: specific tailored exercises to strengthen the muscles which helps stabilise the pelvis and offload the irritated tendon.
- Dry Needling (if required): to decrease muscle tightness, increase blood flow to the area and decrease inflammation.
- Shockwave therapy (if required): for more stubborn cases where other hands on therapies have not provided relief.
Some basic exercises to commence your recovery are:
- Gluteal Clams: please click on the video below to see a demonstration
- Gluteal Bridges: please see this short video below
Further progressive exercises can be prescribed to you by your Osteopath during a consultation.
What You can do to help yourself?
- Foam rolling the gluteals and leg muscles (hamstrings and quadriceps) if no sharp pain is present.
- Using an ice pack on the inflamed, irritated area.
If you have any further questions or if you’d like more tailored advice please feel free to email me firstname.lastname@example.org, or give the clinic a call on 5941-4157.