greater trochanteric pain syndrome exercises pdf

3.2 Stretching Exercises for the Hip and Glutes

Stretching exercises target tight hip and glute muscles, improving flexibility and reducing tension around the greater trochanter. Common stretches include the piriformis, gluteal, and iliotibial band stretches. These exercises are performed gently to avoid aggravating symptoms and are typically done 2-3 times daily to enhance mobility and alleviate discomfort.

3.3 Strengthening Exercises for the Core and Hip Muscles

Strengthening exercises are essential for GTPS management, focusing on the core and hip muscles to improve stability and reduce pain. Exercises like bridges and clamshells target these areas, enhancing hip function and helping prevent recurrence. Consistency in these routines is vital for long-term relief and improved mobility.

Specific Exercises for GTPS

Exercises like piriformis stretch, double leg bridge, isometric abduction, and gluteal stretch help alleviate pain and improve hip function. Each targets specific muscles to enhance mobility and strength.

4.1 Piriformis Stretch

Lie on your back with both knees bent, foot of uninjured leg flat. 2. Rest injured leg ankle over uninjured knee. 3. Grasp thigh of uninjured leg, gently pull toward chest. Hold 30 seconds, 3 sets. This stretch targets tight piriformis muscles, reducing hip pain and improving mobility.

4.2 Double Leg Bridge

Lie on your back with knees bent and feet flat. Squeeze buttocks, lift hips evenly, forming a straight line from knees to shoulders. Hold 3 seconds, lower slowly. Repeat for 3 sets of 8-10 reps. This strengthens glutes, improves core stability, and enhances hip mobility, reducing GTPS-related discomfort.

4.3 Isometric Abduction

Lie on your back with the affected leg closest to a wall. Press the foot of the affected leg against the wall and hold for 10 seconds. This exercise strengthens the hip abductors without movement, reducing pain and improving stability. Perform 3 sets of 10 repetitions daily to enhance muscle endurance and promote healing in the hip region.

4.4 Gluteal Stretch

Lie on your back with both knees bent. Place the ankle of your injured leg over the knee of your uninjured leg. Grasp the thigh of the uninjured leg and gently pull it toward your chest until a stretch is felt in the gluteal muscles. Hold for 30 seconds and repeat 3 times daily to relieve tension and improve hip flexibility.

Exercise Program Structure

Exercises should be performed twice daily, 7 days a week, for 12 weeks. Consistency is key to improving flexibility, strength, and reducing inflammation in the hip region.

5.1 Frequency and Duration of Exercises

Exercises should be performed twice daily, 7 days a week, for 12 weeks. Consistency is crucial to improve flexibility, strength, and reduce inflammation. Start with gentle movements, avoiding overexertion. Gradually progress as pain subsides, ensuring proper form. Monitor symptoms and adjust intensity as needed to avoid aggravation. Regular practice helps manage GTPS effectively and supports long-term recovery;

5.2 Progression of Exercises

Exercises should progress gradually, starting with gentle stretches and basic strengthening, then advancing to more complex movements. Begin with 3 sets of 8-10 repetitions, increasing as tolerance allows. Progress from double-leg bridges to single-leg bridges and side-lying leg lifts. Ensure proper form and monitor pain levels to avoid overexertion. Adjust intensity and complexity as symptoms improve, maintaining consistency for optimal results.

5.3 Incorporating Stretching and Strengthening Routines

Combine stretching and strengthening exercises to enhance hip flexibility and muscle support. Stretching reduces muscle tightness, while strengthening builds resilience. Perform exercises twice daily, focusing on controlled movements. Progress gradually to avoid overexertion. Consistency is key to reducing pain and improving function.

Using Exercise to Reduce Pain and Inflammation

Exercise, such as eccentric-based movements, helps alleviate pain and inflammation by improving hip function and reducing tissue stress. Consistency is key to achieving long-term relief.

6.1 The Role of Eccentric-Based Exercises

Eccentric-based exercises focus on the lengthening phase of muscle contraction, which strengthens tendons and reduces pain. For GTPS, these exercises target the gluteal tendons, improving strength and function. They are particularly effective for addressing tendinopathy, as they promote tendon repair and resilience. Regular eccentric exercises can lead to significant pain reduction and improved hip mobility over time.

6.2 Managing Pain During Exercise

When performing exercises for GTPS, it’s crucial to manage pain to avoid aggravating the condition. Start slowly, and if sharp pain occurs, stop the exercise immediately. Modify movements to stay within a pain-free range. Use ice or heat for relief before or after exercise. Consistency is key, but always prioritize pain-free progression to promote healing and strengthen the hip muscles effectively.

6.3 When to Start Strengthening Exercises

Strengthening exercises should begin once acute pain subsides and initial healing signs are evident. This typically occurs after consistent stretching and pain management. The focus is on gradually rebuilding hip and core strength to support recovery and prevent recurrence. Always wait until sharp pain lessens to avoid aggravating the condition, ensuring a safe transition to strengthening activities.

Advanced Exercises for Progression

Advanced exercises like bridge with leg lift, single leg bridge, and side-lying leg lifts are introduced to enhance strength, stability, and hip function progressively after initial recovery.

7.1 Bridge with Leg Lift

Lie on your back with knees bent and feet flat. Lift hips, extend one leg, and hold briefly. This strengthens glutes, improves hip stability, and enhances core engagement. Ensure proper form to avoid lower back strain. Gradually increase difficulty by lifting higher or extending the leg further. Start with 3 sets of 8-10 repetitions, progressing as comfort allows.

7.2 Single Leg Bridge

Lie on your back with one knee bent and foot flat. Extend the other leg. Lift your hips, keeping the extended leg straight, forming a straight line from head to heels. Squeeze your glutes at the top, hold for 2 seconds, then lower slowly. Perform 3 sets of 8-10 repetitions on each leg, focusing on controlled movement and proper form.