Glute tendinopathy or hip tendonitis is a common injury among athletes and fitness enthusiasts. It occurs when the tendons that connect the hip muscles to the bone become inflamed or injured. The pain associated with glute tendinopathy can make it difficult to perform daily activities and exercise. However, there are exercises that can alleviate the pain and strengthen the glutes for recovery and prevention of future injuries. In this blog, we will explore some of the best exercises for glute tendinopathy recommended by kinesiologists, fitness trainers and physiotherapists.
Clamshell Exercise
This exercise targets the glutes by isolating the gluteus medius muscle. Lie on your side with your hips and knees bent at a 90-degree angle. Your feet should be together and your head should be supported by your hand. Slowly raise your top knee toward the ceiling while keeping your feet together. Pause for a moment before returning your knee to its starting position. Repeat the exercise for 10 to 15 repetitions on each side. Ensure that your movements are slow and controlled, and your hips remain stacked.
Glute Bridge
The glute bridge is a classic exercise that targets the glutes and hamstrings. Lie on your back with your knees bent and feet flat on the ground. Place your hands palms-down beside your hips. Slowly raise your hips off the ground, squeezing your glutes and keeping your abs engaged. Hold the position for 2 to 3 seconds, then slowly lower your hips back to the ground. Repeat the exercise for 10 to 15 repetitions, ensuring that your movements are slow and controlled.
Single-leg Deadlift
The single-leg deadlift is an exercise that targets the glutes, hamstrings, and lower back. Stand with your feet hip-width apart, holding a light weight in your left hand. Lift your right foot off the ground and hinge forward at your hips, extending your left leg behind you. Lower the weight towards the ground while keeping your torso parallel to the floor. Pause for a moment before returning to your starting position. Repeat the exercise for 10 to 15 repetitions on each leg, ensuring that your movements are slow and controlled.
Side-Lying Leg Lift
The side-lying leg lift targets the gluteus medius and minimus muscles. Lie on your side with your legs extended and feet stacked. Slowly raise your top leg toward the ceiling, keeping your torso stable and your hips stacked. Pause for a moment before returning your leg to its starting position. Repeat the exercise for 10 to 15 repetitions on each side, ensuring that your movements are slow and controlled.
Step-Up
The step-up is an exercise that targets the glutes, hamstrings, and quadriceps. Stand in front of a step or bench with your feet hip-width apart. Step up onto the bench with your right foot, pushing through your heel and keeping your core engaged. Slowly step down with your left foot and repeat the exercise on the other side. You can add weights or increase the height of the step as you progress. Repeat the exercise for 10 to 15 repetitions on each leg, ensuring that your movements are slow and controlled.
Glute tendinopathy can be debilitating, but with the right exercises, you can alleviate the pain and strengthen your glutes for recovery and prevention of future injuries. The exercises recommended by kinesiologists, fitness trainers, and physiotherapists include the clamshell exercise, glute bridge, single-leg deadlift, side-lying leg lift, and step-up. It is essential to consult a medical professional, such as a physiotherapist, before starting any exercise routine, especially if you have a pre-existing condition or injury. Remember to start slowly, listen to your body, and gradually increase the intensity and duration of your exercises. With consistency and patience, you can recover from glute tendinopathy and maintain healthy, strong glutes.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Evelyn Merriman, BKin, RKin, or another Kitchener Kinesiologist at CARESPACE. We are happy to listen and are here to help!
