An ache on the outside of the hip that wakes you when you roll onto it. Rest calms it down, then a hilly run or a long day sitting brings it straight back.
This free plan is what I'd give a runner in that spot. Five pages, in the order you need them:
- Is it the gluteal tendons? Where it hurts, what else it could be, and why it started.
- Can you keep running? How irritable it is, how much running it will take, and a sample week.
- The rehab, in order. Three phases, starting with holds that often ease the pain, plus the everyday habits that keep squashing the tendon.
Free download
The Gluteal Tendinopathy Rescue Plan
An ache on the outside of the hip that wakes you when you roll onto it? Five pages: whether it's the gluteal tendons, how much running it will take, and the rehab in the right order. Enter your email and I'll send it over.
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From James Dunne, Sports Rehabilitation Therapist and running coach. 20 years treating injured runners.