Gluteal tendinopathy and femoral acetabular impingement - hip exercises for pain relief

I’m an avid hiker, cardio junkie, runner, and I lift about 2x a week. I’ve been dealing with gluteal tendon paths for years and had basically come to accept that I just can’t do long distances anymore. This is the first exercise I’ve tried where after a few weeks I actually feel relief! Thank you!!!

So I Googled "Hip Pain on the side of the hip" and came up with "Gluteal tendinopathy". Which fit my symptoms as it didn't feel the same as sciatica pain. A lot of the recommendations were "stay off it", "stop walking or running", etc. I'm just about 50, so I don't like to take too much time off to rest as I don't want my muscle to atrophy to quickly. While these videos teach "Always Think Muscles", I've gone to just "Always Think Upright Health". So Googled "Gluteal tendinopathy Upright Health" and found this.

I almost immediately noticed relief with just a set or two of this exercise. Even better the next day when I added into my morning routine. Thank you so much for these videos.

I’m very interested in this advice, but please remember that outside the USA, medicine isn’t driven by money in the way implied.

I'v been trying to find help for 11 years and 2 back surgeries later I'm so much worse than I was before 🥺 I'm being crushed by my muscles from my back to my feet 😭

I ll try these exercises. I have bursitis on my left side. I’m hoping that these will help me. Thank you!!

I need help. I have a calcification of my right glute max tendon. Will these exercises work for what I have. As i've tried everything, from weight training, shock wave treatment, dry needling, osteos, physio's, you name it. But I still have the same issue for the last 5 years. it effects my daily life as i can't sit on normal chairs....

I have sacroilic joint fat deposit and Gluteal tendonitis... glad to find you. Will start today your tips

So this works on strengthening the hip abductors. The hip is flexed for one set; and then the hip is extended for the following set. Then rest and repeat. Thank you for all your help 🙏

Thanks Matt, for this video and a lot others. Still recovering but I feel the improvement.

I have glute med and min tendinopathy. Been in PT for a year, feeling better but long recovery! Two questions: i am gathering from your videos that abs and quad strengthening is critical for full recovery, is that true? And also i get pain in the upper TFL. Is that part of the strengthening process or am i likely doing something wrong or is it trying to compensate? Thabks for any insight!

You are a gem thanks for all your great information.

Fantastic brother I had tears from sharp pain for the first week 2nd week with a little weight I have no tears but now a little smile Thankyou Thankyou 👏😆

My PT doc gave me a green band to resist my leg. After several weeks my right leg is stronger, but I think working off a mat is just as easy, maybe better. Thanks. I hope I can recover from this gluteal tendinopathy this summer. The pain is horrible.

I hope that's the weak leg you work out cuz I'm not watching the full video and I need to understand it.

My strong leg is the one that has a hip pinch but I have a strong desire to stretch my weak leg to "pop out" the pinch but my body flexes the strong side and it pinches...

Also I feel If I could do a side kick with the strong side it might release as well.

FYI I watched some of the video and my pt just hates me mentioning yt therapists 😂

I’d like to connect with you for various reasons. Yes, I have issues in: QL, intercostals, erector spine, hamstring tendinopathy, and psoas / right hip area (pops too). Been doing my own therapy via tons of videos etc but still having issues. Message me up if you can… thanks for all you do and great therapy videos!!! ✨

Surgeons are really starting to seem like a medical school payment solution desperately seeking a problem.

I don’t know whether this is from our demand for a “quick solution” or “gimme a pill” or insurance or a combo of all three, but medical schools outside the US do not seem to cultivate the same attitude as our’s here in the states.

Has surgery become a pill?

I haven't been diagnosed or anything, but it seems what I have is this the beginning stages of this pain. I just went through one set of the exercises and ALREADY I can feel some minor improvement! I'm super motivated to do this daily and stop the pain!! Thank you for your amazing videos.

Hey i have Gluteal tendinopathy, my glutes are at the moment to weak for this exersice, glutes briges maybe more save to start ? This exercises u show are perfect if ur tendons can manage it, i did 25 without problem then i went stupid and tryed 40, i had setback and worked myself from 20 down to 0 and cannot do even 1 atm, i have to build up my tendon again. If anybody has GT and read this, if u make a mistake make 2-3 days break and start by 50% of ur last load then u should be fine, dont be stupid like me and train urself down to 0. 1 day off everytime important too to be save.

Thank you, I have to do a lay down style so this is helpful when I cannot do the others.

I do not have fAI but I do have greater trochanteric syndrome,and gluteal tendinopathy..do these apply for me too?

surgery is the best treatment for fai impingement according to the research. but if you have any research that your method is better then go ahead and let us know.

I’ve been waiting a long time to leave a comment like this: This video worked! My hip pain is under control in ONE day from doing this!
I’ve had debilitating hip pain for a year and a half with episodes of it leaving me missing days of work, crawling to the bathroom and back, crazy muscle spasms. Just miserable.
I had arthroscopic hip surgery to remove a bone spur on my femur and reattach my hip labrum. I thought the problem was solve , but as soon as I started walking unassisted again a huge component of it came back, leaving me immobile and crawling back and forth from the bathroom.
I found this video and started working through the exercises (along with resistance band shuffling back and forth).
In one day I’m up and walking around and took my family to the zoo.
Thank you so much! So so much! It’s been hell for so long.
There’s a lot of work to do but this video is the catalyst for getting a strong foundation back.

One of the best videos for hip and glute pain I’ve seen so far

Thank You for that exercise 🙏

Thank you for this. Very clear instructions. Question: why rotate inwards? My physio has told me to rotate outwards. Thanks

When I try to move my right side hip to furthermore right outside I feel a sound in my hip and I am suffering from inner side hip pain, testicle pain and back pain. Is this hip impingement?

You hit the target.. This video will surely help MANY people. This is very accurate. I had a bad fall on my motorcycle and it dragged me on one side, leg was stuck underneath it for about 100 ft. I didn't feel the injury until months later, and today, this very exercise is helping me recover what Doctors said would get progressively worst. It is getting better!!! A week before i ran into your video I began these very exercises and felt almost immediate strength and mobility coming back to life in my leg. SO i make this comment to CONFIRM that you are RIGHT ON TARGET!

I can’t lay on my left side because my hip is too sore

Thanks so much, this is great,best wishes to you 🙏 😊

I have tendinopathy tendencies. (just trying to make a play on words)
Thanks for these good exercises. I'll do them now and see how it goes.

This help me tremendously. Had a pain that was excruciating and this video has help 90% of relief. Thank you. 🙏

Great!!!

Thanks

Thanks a great video, do you have advice or a video for sacroiliac joint issues? Thanks

This guy needs way more subs wow he is soooo good !!! So glad I found his channel………

I'm binge-watching your videos. I'm 37, 8 months post-hip replacement surgery. I've had countless physio sessions and have struggled with these muscles. Fingers crossed this helps!

I am unable to do these exercises due to strong pain in the IT band from the act of side leg lifts. How can I work on strengthening this area without causing this irritation? Thank you!

what if you already have an internal rotation?

Hi, I have seen a UK very good FAI surgeon and he said that the success rate was only 70%. Also, whether one opts for surgery or not, bespoke FAI Physio is necessary before and after . I have decided to take the Physio route . Thanks for your videos, I like your reassuring and sensitive style.

Update... just tried these exercises and its pretty obvious that's my issue! I'm almost paralyzed in that range of motion. I ca barely move my leg up and down at all. I've got a lot of work to do. Thanks for pointing that out!

Been dealing with these symptoms since I was 10 yrs old...had cortisone shots in my low back with lower back PT, had ankle instability with a full reconstruction, had FAI surgery 6 years ago, had hip PT... had my SI joints injected with prolotherapy, still have that nagging hip/low back pain every single day. Sitting, using the sink, and toilet are the worst. It's been a pain rollercoaster for over 25 years now. Recently he an MRI showing gluteus medius tearing, bulging l3-l4, torn l4-l5, 2 torn SI joints. It's really evident I have an issue when you watch me try to squat down. I just cant do it.

my foot internally rotates naturally would this be good for me ?

Why do we have to keep the hip/knee in internal rotation in this exercise?

Is it okay to do mountainbiking if i have this condition?

You are the best. All my doctor wants is to give me shots. Not good. ATM is for me. I’m 68 and still moving.

I have all the symptoms of Gluteal Tendonapathy but I also have groin pain and right side Glute weakness. Could this still be Gluteal Tendonapathy ?Thank you so much

Exact exercise i needed! It was super difficult without ankle weights. The muscle that's activating is exactly where the pain is. Only on my right hip. I havent been diagnosed (pt appt is tomorrow), but im afraid to stretch in case the pain is caused by some joint abnormality and im just stretching the tendon or the joint. The pain feels like a warning sign. Like im in an unsafe range of motion, and the force is going somrwhere it shouldn't. Like a pinching pain, but not quite to that extreme. Doesnt hurt unless i extend into that range of motion. Didnt even realize i had a problem because my right hip lacked the flexibility to go into that range of motion for years.

Yep, got the diagnosis. Screw that, I’m getting better with strengthening and flexibility. Thanks for all the great exercises. I’m all in.