How to Diagnose and FIX Gluteus Medius Tears

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Gluteus Medius tears are common in sports and strength training. Learn how to diagnose and manage these tears in the early stages of rehab in this video.
Burke Selbst PT OCS is a licensed physical therapist and educator and is the owner of Focus Physical Therapy in Bend Oregon, a multispecialty and multidisciplinary sports, spine and orthopedic clinic serving all ages with one-on-one care.
focusptbend.com
Interested in working with Burke or one of his team? Contact him here: focusptbend.co...
DISCLAIMER: Any information on injuries and treatments available on this channel is intended for general guidance only and is not a substitute for personalized and individualized advice by a qualified health professional. The videos, posts, and comments contained in this video are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use these videos to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this video. You agree to indemnify and hold harmless Focus Physical Therapy, Inc, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this video’s content. Focus Physical Therapy Inc. makes no representations about the accuracy or suitability of this content. Use of this video is at your sole risk.

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3 окт 2024

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Комментарии : 65

@66pfoo 9 месяцев назад

Thank you for your donation of time and expertise to produce this video. Anxious to try these exercises to speed up my rehab.

@tamaraowens7109 2 месяца назад

Very helpful. I’ve had multiple gluteus medius and minimus tears. 2 surgeries about 2years apart. Getting another ultra sound next week to see what’s causing my pain at 6 months after last surgery. I wasn’t even aware that exercise alone can heal my tears. Thank you for all the great advice and exercises.

@cassiecreech9945 2 месяца назад

@tamaraowens7109 did you find the surgery helpful? Thanks

@animaterob 9 дней назад

How are you getting all of these tears? I was thinking gymnastics or martial arts?

@WallhacksYT 11 месяцев назад

thanks for the video! im 31 and started experiencing some hip and glute pain after running too much. Its been almost a year and the deep ache and tenderness is still present. Going to start these tonight and hope they help 🙏🏼

@STUPIDIDIOTS101 11 месяцев назад

I’m on the same boat 😢

@You_Are_Chosen101 8 месяцев назад

update?

@WallhacksYT 8 месяцев назад

@@You_Are_Chosen101 Im still having pain 😞 probably going to have to schedule an mri

@mariamarino138 10 месяцев назад

I’ve had the MRI, I have bilateral hip bursitis , labrum tears, IT BAND syndrome, and, YES, moderate gluteus minimus/Maximus tear! I had cortisone injections on both bursa( did NOTHING!) than, a week ago, I went to an orthopedic surgeon, and, he told me, I should have surgery, and it would help 50 percent of my pain. I don’t want surgery, but, my pain is getting worse and worse! I have burning, throbbing, nerve pain and I can’t sit for long , walk for long, NOTHING😢

@nizarele4591 8 месяцев назад

how did these tear happen

@lynnwilliams5432 6 месяцев назад

Yoga pants

@staceyb3882 Год назад

I’m so depressed I wake up all during the night . I started walking 30 thousand steps a day and that when this sharp pain started .

@maz2483 Год назад

Overuse, ease back the walking. Slowly build up to 30,000, get your body used to walking

@You_Are_Chosen101 8 месяцев назад

how are you doing now? late advice that you may have already found out but sometimes we have to go back on the progress to exceed it later on

@kathyholland 7 месяцев назад

Thank you for creating this video! I believe this is what I have, I’ve been running 6 miles every other day and some times more + added hot yoga holding poses for an extended amount of time while trying to keep the hips parallel to the floor. I believe the yoga is what ultimately pushed the overused muscle over the top causing a tear. My PCP provided oral steroids to help w the extreme inflammation and just finished that yesterday. Now I’m researching to see if I need PT. Based off your video , I’m almost 100% sure I do! My knee on the same side as the hip pain has been caving in like you showed indicating I have had weak muscles around my hip! Thanks again for the video! Going to see a PT

@focusrehab 7 месяцев назад

thx for watching! this is a more recent video showing how to do some great early stage exercises for your hip, and good luck! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-s4dv_lu95uw.html

@chrissydavis5346 6 месяцев назад

This is a great video! I have been training for a half marathon and keep hurting my hips.

@alexismclean7637 Год назад

I found this video very informative and helpfull

@michelley606 7 месяцев назад

Hello, and thank you for your tips. I tore my glutus medius glutus minus over a year ago, along with injuring my lower abs a week later. I went to PT for 3 months and did not get better. They released me saying good luck, but I was not making much progress in PT. I also had other autoimmune issues going on at the time, and they figured it was competing for the healing process in my body The doctor's originally said all 3 injures would heal in 5 months. Now it has been 15 months, and every time I try to push myself and go my normal ADL's, it reinjuries. I was a gym rat, and now I am a marshmallow. I have lost all my muscle tone. I am so frustrated and want my life back. What do I do at this point? None of my injures have healed. I want to make a note that I can not figure out why when I pick up or lift something heavier than 8 to 10 pounds, my lower abs strains again, and the cycle starts all over again! That means days of little to no lifting any weight over 4 lbs. Bags, purse, etc. Please, if you have any idea of how to get my life back, I would appreciate it.

@dlacerva11 3 месяца назад

Arthroscopic repair!!

@belladonna550 9 дней назад

I had gluteus minimus tear, shocking pain for 18 months, healed after platelet rich plasma injections and rest. Rest was only walking no more than 3000 steps per day for 6 months and resting as soon as leg fatigued. It was hard to do after being such an active person, but without rest it would never have been able to heal. After this bit by bit gradually increasing steps and exercises, the worst thing you can do is go from zero to 100, this will just flare it up again.

@jamesalexander2548 Год назад

Same as above. I have a low grade glute minimus tear that won’t heal. Been dealing with it for 8 months. Hours of rehab and still in the same spot.

@cmrosscmross Год назад

Look into PRP! They're not likely going to heal on their own.

@Born2winalways Год назад

Thank you! Great video and instructions.

@kamiroonrahiman2527 Год назад

The audio was distorted but the video is very informative thank you

@constancefolk1800 22 дня назад

I have been trying therapy off and on to strengthen the glute med for several months but hit a wall with any type of abduction. I love your idea of starting with gluteal pumps and believe I can tolerate the inner thighs squeeze but not sure I can tolerate the leg straightening 3a and b. So my question is; what other very beginner exercises I could try to keep progressinng? Thank you!

@debbiegusty 11 месяцев назад

I am 63 years old. my MRI showed partial tear to the medius and minimus in the left hip, and also showed a small labrum tear, Ough doctor doesn’t think my pain is coming from the labrum tear. I am a walker, usually about 5 times a week about 4-5 miles each day. My hip pain is usually only when I’m walking, as soon as I take a step. It has been about two years and the pain is about 85% better. I’ve had three injections over the past year, that didn’t really seem to do much. But now it’s in the right hip exact same spot as my left hip was. I can’t walk very far now without it hurting so much! The pain at its worse, is only when walking and putting my weight on that leg. I cannot go another two years of this pain. Thoughts?

@taneakagidderon40 4 месяца назад

I 😂

@cynthieanna 6 месяцев назад

Thank you!

@gailjohnson6892 Год назад

Thank you.

@karyanton Месяц назад

Question: when beginning to perform these exercises, how often should they be done (weekly, daily?). MRI report states gluteal tendinopathy and possible micro tears in medius and minimus, possible labral tear and bursitis. I have 1 week in Doing your 6 moves for bursitis and it’s helping all conditions. Also doing these exercises (laying down) 3x/week, but not sure if I should increase frequency. Guessing as strength improves I move to stage 2 standing moves? Some of your stage 2 moves are similar to your 6 key bursitis moves so maybe I’m ok to do both from the outset. My issue I set appears to be from menopause and likely improper load balance of single leg squats rather than athletic injury, accident or overuse. I’m 59, excellent shape, walker and weightlifter the last 3 years. Any advice on frequency of reps mixed with your 6 bursitis moves appreciated.

@focusrehab Месяц назад

thx for watching my videos! it sounds like you're committed to your recovery and program. the data on rehab suggests it's more important that the exercises are fairly difficult rather than frequent, so I suggest staying at 3 or max 4x/week but gradually and carefully ramping up the intensity until 4 sets of 6-8 are fairly difficult to do. Technically I do these fairly slowly compared to other exercisers, to increase the force and motor unit recruitment and trigger a better healing response. good luck!

@danitarhea1198 Месяц назад

I have tendonosis and so called bursitis

@asml802 Год назад

Should I avoid massage? My PT gave me body work and was also pressing on the tender area

@RobertHwb5ot 6 месяцев назад

Love your videos & do several of the exercises already. I’m 78 yrs old. Fell 15 months ago. Not diagnosed for 5 months after injury when finally had mri. Medius & minimus tears 75% each on left side. Too late when finally getting into ortho Dr. after injury to consider surgery. Had 8 mo physical therapy but can’t afford anymore now as I met my max coverage. I feel I’m not progressing with doing home physical therapy exercise. Legs becoming very stiff & sore but Dr. says to keep doing home exercises. It’s hard when alone and afraid to fall when doing them. Any tips would be great for an elderly person.

@focusrehab 6 месяцев назад

thank you for watching! and bravo for working through a difficult sounding recovery. Given how long it's been, I'd normally have my patients shift to a program emphasizing pain-free exercises, knowing that progress tends to crawl after that much time - whichever ones can be done successfully, and to supplement with light walking, cycling and daily balance exercises for function. Good luck!

@bettinahippel5660 Месяц назад

I have no better advice but I know that it can get better, even after a long time. Best wishes.

@karyanton 2 месяца назад

Looking at PT to address newly diagnosed minimal tears on rt gluteus minimus and medius. My question is what should I look for in choosing a PT? I would love to have somebody like you, but I think it’s difficult to vet out who is most qualified. Any feedback appreciated.

@NancyBrown-gw8qd 4 месяца назад

What is your opinion of PRP treatments for gluteus medius tears?

@JodyFidelis 5 месяцев назад

I have a tear in my Gluteus Minimus - would this work for me?

@robertbaindourov134 Год назад

I think I have a tear. I am getting an ultrasound to make sure.

@kathyvalleau5095 9 месяцев назад

I have a 50% gluteal minimus and midious on the right and 30% on the left. Undiagnosed or misdiagnosed several years then I did PRP and seen cell, it’s still really sore. Is surgery effective?

@focusrehab 9 месяцев назад

i do see these tears stabilize over a long period of time without surgery IF the underlying cause is being addressed. For anyone who hasn't tried 8-12 weeks of gradually and progressively higher intensity exercise, it's worth working on. Good luck!

@karyanton 2 месяца назад

One more question: how many reps for those exercises in Phase 1 of recovery?

@focusrehab 2 месяца назад

thx for watching! there are many rep schemes that work but i prefer a combo of 3 - a light warmup set, a single set at higher intensity and then a set of 4x20 to 30 second holds, ideally through different points in the range of motion. this to me works the best and covers the muscle/tendon fully. to choose a PT: many avg PTs just take you through a prescribed series of exercises like a protocol but the best will communicate with you the series of steps and milestones the exercises and treatments should help you reach, like "first we're going to make sure your pain at night/first thing in the day drops by 50%, then we'll ramp up the exercises and/or add new ones for the next phase..." etc. You'll have to interview therapists till you find a good fit. a) how many of these have you rehabed successfully and b) what are the stages and milestones you use to progress would be good questions to ask. Good luck!

@garthly Год назад

Can you talk a little about principles here? I often get twinges / pain in a particular muscle area, mainly outer hip, or shoulder. Is the idea to exercise them gently but not as much as to cause pain, and then as the pain decreases in everyday life, to increase the load steadily, pulling back if pain returns? If so, what degree of pain should I accept during the process?

@focusrehab Год назад

of course and thx for watching! using gentle to progressively harder exercise to recover after injuries helps convert new weaker collagen fibers to healthy mature fibers through a process called Mechanotransduction. It 'cleans them up' from the inside out. The reality can be more complicated however because our tissue health can vary and we can also have nerve sensitization and other confounding experiences, so it's still a great idea to work with a skilled PT to help make sure your frequent twinges would really benefit from loading like I've suggested or if you need a combination of things. best of luck!

@exy27 6 месяцев назад

So I have a question can this tear heal with physical therapy?

@focusrehab 6 месяцев назад

The tear has to be able to heal on its own, ie not too big, but the rehab is necessary for it to heal well/strong.

@aminaguvetis5525 6 месяцев назад

When doing the very beginning exercises, holding for 30 seconds... how may times should I do them at one setting and every other day?

@focusrehab 6 месяцев назад

generally i start with 2 reps once daily to test tissue tolerance and work up to 4 reps twice daily

@absm5186 6 месяцев назад

I have this now after a year of solid weights and incline walking for cardio this pain kicked in. Starting recovering process.

@davidbrown4271 10 месяцев назад

Audio stuffed sadly

@asml802 Год назад

How long should I wait after a mild tear should I start PT?

@staceyb3882 Год назад

Did they say you need surgery

@justahintofginger Год назад

Great video, thank you! Is it harder to heal this after a reinjury? Tore my glute med 8 weeks ago and 4 weeks in to healing, I felt a super sharp pain during activity and now I feel worse off. Thoughts? Thank you!

@staceyb3882 Год назад

Hello did you get a mri? I’m going to the doctor first thing tomorrow to get a referral for glute region. Iv been told I have sciatica which I don’t. After exercise walking I get sharp shooting pain in buttock from the top it also radiates down leg sometimes. It’s depressing and I’m over it

@TristanRum 11 месяцев назад

⁠@@staceyb3882Do you have any updates? Rn it’s Oct. 15 and and on Oct. 13 is when I strained my gluteus medius (I think it’s that muscle) during a pep rally and it hurts to bend over and aches a little every other step I take. Today, I took a few steps and really sharp pain shot from my lower back to bottom gluteus Maximus and it happened again after a few couple steps. What has the doctor done for your injury?

@pattiyoung576 Год назад

I have a partial glut minimus tear. I am afraid of tearing it more. Is that common. Is swimming helpful or harmful. I am a cyclist and that really makes it worse.

@cmrosscmross Год назад

Look into PRP!

@christinakutas3534 Год назад

Does this applies to gluteus minimus too?

@focusrehab Год назад

Glut minimus will have a similar program with some minor tweaks because of it's specific function. I will add a glut min video to my list, thx!

@christinakutas3534 Год назад

Thank you so much!! I can’t wait to see to view the video on gluteus minimus since that is where I have a partial tear. I really appreciate all the great information on all your videos❤

@df6148 Год назад

The stabilizing hip always hurts for me (the non moving leg). It’s like the hip is trying to keep me balanced while the other leg moves and it causes pain in the hip.