A Pain in the Butt…well Hip!
Following on from my blog from last week, here is some more information on a common tendon issue …remember the tendon is the part that attaches the muscle to the bone and is very sensitive to sudden overuse or repetitive lifestyle habits. This one can be a real pain in the butt, literally!
Your buttock or gluteal muscles are actually made up of multiple layers of muscle all with different roles. Some are designed for big powerful movements like stepping up, jumping or squats. However, there are many which play an important stabilising force around this hip and pelvis like the gluteus minimus and medius.
It is these two muscles, and their respective tendons, that can give you a real pain in the butt or, more specifically, the side of the hip. Pain when lying on the side of your hip at night, climbing stairs, or after sitting in a low chair. Depending on the stage of tendon aggravation your symptoms will vary, for some you may just feel sore on the outside of the hip initially on starting exercise or the next day after doing exercise. These are just some of the symptoms.
Habitual patterns of standing, like hanging off one hip, crossing your legs when sitting can also contribute to the problem. Remember, I mentioned how tendons don’t like compression…that’s what happens when you hold the body in the above static positions, the tendons can get stretched across the bone where they attach. This can also then compress the bursa (or cushion) that sits between the tendons and the bone.
This tendon issue can creep in with a sudden fitness regime of long walks if we are not strong enough in some of the deep stabilising muscles around the hip and pelvis and don’t build up slowly. A common mistake is that people try to stretch the gluteal muscles with exercises that pull the leg across the body or stretch the ITB over the outside of the hip, which further aggravates the problem.
Remember the rule of thumb – increase by no more than 10% each week and to start with, consider a day off in between long walks, especially, if they involve a lot of stairs or hill climbing. Also, a strengthening program that focuses on the core and deeper gluteal muscles will prepare you well and hopefully prevent a pain in the butt later when increasing or starting a walking or running.
Nikki Scott, Physiotherapist
Tendon Injuries, Running and Starting a new Exercise Program during Lockdown
While lockdown has meant more of us can work from home, some of us have also found we have more time or more motivation to exercise.
Remember, it is important to build up slowly. Some parts of our body need longer to adjust to a new exercise regime or changes in routine.
Tendons are the part of our body that connect our muscles to our bones and can be sensitive to sudden changes in load or demand.
For example, the Achilles tendon is located at the back of the heel. If someone suddenly decides they are going to run every day during lockdown with no build up, this may lead to what we call Achilles tendinopathy.
This is where the tendon becomes aggravated due to overload. There are other causes as well of course, such as poor running shoes or running style but, in many cases, it develops due to a sudden change in training load without enough recovery time. Tendons are also very sensitive to compression load but I will go more into that in the next blog!
To ensure you build in enough recovery time, try to add variety into your routine and try to give yourself a day off in between the same exercise. That rest day could be an opportunity to do some pilates or yoga or a different activity such as swimming or cycling.
In general, progress slowly, increasing you weight session or running sessions by no more than 10% each week.
If you’ve never run before, there are some good apps that will build you up slowly and split your running into walking and running intervals until you are running continuously. For example, ‘5K’ Couch to 5K – Run Training.
Running is great, as you require no equipment (other than a good pair of running shoes) and you can literally open the door and go. However, if you have suddenly decided to give running a go, make sure you build up slowly and have a day off in between running sessions.
If this is you already, there are some specific exercises you can learn to assist. The first step is to get it properly diagnosed. Next, learn what exercises and lifestyle changes you can make to decrease your pain and to build healthy tendons.
I’ll be writing some more blogs about common tendon injuries over the next few weeks, such as those affecting the shoulder hip and foot…stay tuned….
Nikki Scott, Physiotherapist
Want to get fit in 2019? This great deal expires on 28 February so get in NOW! This New Year Package might be just what you are looking for: $175.00 gets you: 1 Initial Consultation; and 2 x 1Hr Studio Pilates Sessions. You will also receive a Goodie Bag containing: pair of MoveActive Pilates socks; water bottle; mini Pilates towel; and carry bag. All this for $175.00 (usually $230)! What are you waiting for? Call 8544-1224 NOW to book your Initial...
PPP has got you covered with a gift voucher for any dollar amount YOU choose. OR Simply choose one of our Christmas packs… Initial Consultation (1 hour) + 2 Private Sessions - $240 5 x Reformer Classes – $99 Or maybe even… Magnesium Oil to sooth those aching muscles – $19.00 Move Active Socks (great for Pilates) – $17.50 Blackroll Products – see our full range at the studio (balls, mini rollers, duoballs) Pop into reception before 22 December and our friendly staff will help you with Stocking Fillers and...
For the months July and August 2018, bring a friend or family member to our group reformer classes for FREE! Come along to this exciting, motivating non-stop 45 minute session using reformer machines that will work every part of your body! Maximum 5 people per class! And YES, you heard us right! Any existing client of Pilates Power and Physiotherapy Cronulla can bring a friend or family member to join a Pilates Reformer Class for FREE*! *Terms and Conditions Each family member or friend can only join one reformer class during the months of...
New Mat and Fascial Fitness Term commencing 9 July 2018 1 Class/wk – $19 per visit 2 Classes/wk – $17 per visit Enrol now by calling reception 8544-1224 or send us an email firstname.lastname@example.org BONE Power Class - new term commencing 18 July 2018 - Ideal for those with Osteoporosis, oseopenia, chronic spinal conditions, or recent spinal surgery. $19 per visit – 1 Class/wk (term enrolment) $24 casual Kids Pilates – new term commencing 24 July 2018, 4.00 pm Tuesdays for a 10 week term: $150 – 1st...
Exciting new class at PPP Cronulla: We are now offering REFORMER classes! What are Reformer Classes? Exciting, motivating non-stop 45 minute sessions using reformer machines that will work every part of your body. Maximum 5 people in each class! Monday 11.00 am (Kristy) Tuesday 12.00 pm (Karina) Tuesday 4.00 pm (Priscila) Wednesday 12.30 pm (Carmen) Thursday 12.00 pm (Priscila) Friday 1.00 pm, 4.00 pm, 5.00 pm (Andrea) Saturday 12.15 pm (Veronica) SPECIAL OFFER! Intro Offer $149...
The festive season is upon us and the team at PPP Cronulla will be taking a short break. The practice will be closed from Saturday December 24th, 2016 and will reopen for Physiotherapy and Pilates Studio sessions from Monday January 9th, 2017. Pilates Matwork classes will resume according to the published timetable from Monday January 16th, 2017 with the following exceptions: Friday 10.00am Fascial Fitness commences 13/01/17 Tuesday 7.00pm Beginner/Basic commences 31/01/17 Wednesday 5.30pm Juniors and Teens commences 02/02/17 Wednesday 6.30pm...
Participating in more than one session of Pilates a week can result in increased benefits for our bodies, but it’s not always easy to achieve. So over these chilly months why not take advantage of your special offer? Those participants who enjoy at least a weekly studio Pilates session can add a matwork class to their schedule for only $15 per class (when enrolled for the term and paid in full at commencement)*. Why would you do this? When we combine Matwork and Studio workouts we get a magical mix of Pilates that sees fantastic gains...
The team at Pilates Power and Physiotherapy Cronulla will be taking a short break over the festive season! Our practice will be closed from Thursday December 24th 2015. Pilates studio sessions and Physiotherapy will resume from Monday, January 11th, 2016. Matwork classes will resume according to the published Timetable from Monday, January 18th, 2016. If you have urgent need for Physiotherapy treatment in the week starting Monday, January 4th, 2016 please contact Barbara directly on 0402 634 562 and she will do her best to accommodate you. We...
We would like to advise that we are implementing small price increases across our services commencing next week. Matwork price changes will commence from Monday 29th June, 2015, with the remainder of price changes implemented from Wednesday 1st July, 2015. Our new prices will be advertised on this website and at the studio/clinic as they are implemented. If you would like further information please contact us on 02 8544 1224. See you again...
Do you hold HCF Extras Cover? We are pleased to advise you that Pilates Power and Physiotherapy Cronulla has been accepted as a provider within HCF’s More for Muscles Program! This means that when you attend our practice for an Initial Consultation with a Physiotherapist and submit a claim via your HCF Extras Cover there will be no additional out of pocket expenses. HCF will cover 100% of the charge*! We offer on-the-spot claiming via HICAPS so make sure you bring your HCF membership card with you to your appointment. Call us now on 02...