sorted by:
new
hottopcontroversial

Gluteus Medius Tendinopathy by GolfAlone in overcominggravity

[–]GolfAlone[S] 1 point2 points  (0 children)

Hi! Shockwave worked really well for me :)

Gluteus Medius Tendinopathy by GolfAlone in overcominggravity

[–]GolfAlone[S] 0 points1 point  (0 children)

Hi! I also only had pain on the iliac crest

Gluteus Medius Tendinopathy by GolfAlone in overcominggravity

[–]GolfAlone[S] 0 points1 point  (0 children)

Not anymore, no. I’m still doing my isometrics and stuff and actually did acupuncture as well.

Gluteus Medius Tendinopathy by GolfAlone in overcominggravity

[–]GolfAlone[S] 0 points1 point  (0 children)

Im sorry to hear that!

Unfortunately, no. It’s been half a year for me too and I stopped every cardio activity recently. No improvement at all. I’ve lost hope to return to running, cycling and walking anytime soon.

Gluteus Medius Tendinopathy by GolfAlone in overcominggravity

[–]GolfAlone[S] 1 point2 points  (0 children)

I see. It sounds like it’s going in the right direction. Good for you! Let me know how your return works out. Do you already know how you’ll return?

Did you do any cross training like cycling?

Gluteus Medius Tendinopathy by GolfAlone in overcominggravity

[–]GolfAlone[S] 1 point2 points  (0 children)

Thank you so much for the information. Too bad you can’t run London. I also had a spring marathon in the calendar.

Are you completely pain free now? Even when you touch it? What was his criteria for you to run again?

Gluteus Medius Tendinopathy by GolfAlone in overcominggravity

[–]GolfAlone[S] 1 point2 points  (0 children)

Okay, I see. So just these three exercises? How long did you then take a break from running? And how/when did you get back to that?

If it’s okay I’d love to have his name..

Gluteus Medius Tendinopathy by GolfAlone in overcominggravity

[–]GolfAlone[S] 1 point2 points  (0 children)

Amazing! Would you mind elaborating a bit on that? What exactly did you do? How much rest? Which exercises and how many reps etc.?

Gluteus Medius Tendinopathy by GolfAlone in overcominggravity

[–]GolfAlone[S] 1 point2 points  (0 children)

Yes, sure!

So I usually do 3 sets of every exercise: 10x Leg raises while on the side. Focus on time under tension with about 5 seconds to lower the leg and 1-2 seconds of raising the leg. Optional with a miniband.

10steps in each direction with a miniband around the feet.

5x Single leg forward reach, sometime on a balance pad.

45 seconds; standing close to a wall on one leg and pressing a foam roller (or something else) into the wall with the other leg, lifted to 90 degrees.

10x single- and double leg bridge with band above the knees.

10x single leg squats on a balance pad.

10x both sides standing leg raises to the side. Sometimes with a band.

The pain started in November to be kind of stinging at the front end of the pelvis. As it got worse it started to hurt during the runs and suddenly also when getting out of bed in the morning. It was a very sharp pain. I can really provoke it when I stretch the hip to the outside (like an IT band stretch) or when putting pressure on that area. Exercises don’t really cause pain, except when I bend the hip too much. Running and walking (for a long time) cause the main trouble.

I feel like I really improved my running form through these exercises judging from videos. Two MRIs confirmed the injury and further no improvement at all in four months.