I’ve been struggling with hip-pain for a few months now. After reading some articles on the web I’m fairly sure it’s GTPS.
The area fits the description 100%
it hurts when lying on my side but not when laying on my back or stomach.
it doesn’t really hurt when walking on level ground but walking up and down stairs hurts quite a bit.
DLs don’t hurt but squats do
it hurt most in the morning (it’s much worse when I slept on my side) and gets better during the day (almost gone halfway during the afternoon). It returns every day. Strangely enough it worse 36hs after training. So when I train on Tuesday, it’s OK on Wednesday but really bad on Thursday.
During the last weeks it got worse. It’s starting to hinder my squats quite significantly.
I’ve already reduced the volume on squats and couldn’t even do a 1@8 for my last beltless squat training. I kept the weight low and did a few sets of 3.
Any advice on how to progress from here knowing that I have my first comp in 5 weeks (March 31st).
I do not have any chance on competing for a really long time following that date, so I would really like to compete in that meet.
Hey, sorry to hear about this issue.
Is this lateral hip pain? Very well may be gluteal tendinopathy or GTPS but really it doesn’t greatly alter the recommendations here. Modify loading to tolerable symptoms is the primary approach. However, the added issue to this scenario is the upcoming competition. This comes down to risk vs reward. Perhaps we get symptoms under control and you can hit a top single but I’m hesitant to say this would mean max effort if we are already needing to drop loading to the area to help with symptoms. If you are dead set on competing regardless of symptoms then it’s damage control mode in regards to trying to keep training as best as possible until after competition then it’s outline a specific plan to help with symptom reduction and work back towards baseline prior to this happening. You’d likely benefit from a consult with us so at minimal we can help outline a game-plan. Contact Us | Barbell Medicine
Hey Michael, thanks for the reply.
Yes it is lateral hip pain. Right in the area of the greater trochanter.
I’m really set on competing. It might be my only chance in this year. (I’m awaiting Bimax surgery somewhere in the coming months)
I know it will be damage control until after the competition. I’m fine with that. After the comp I will have plenty time to work on a permanent fix.
Yesterday I had a comp squat session and found that leaning a bit to the painful side (right) alleviated the pain quite significantly. I could hit a 1@8 number that wasn’t too far off from what I did before this issue arose.
I’m planning on working on refining this squat technique the coming weeks.
Assistance squats movements will be kept lighter (no heavy singles and sets @6-7 instead of @8-9) to keep the total stress over the week a bit lower.
Do you agree with these modifications to the training plan, until the competiton?
Yeah - it’s going to be difficult to give direct advice without a consult. If you are completely set on doing a competition right now then I’d find tolerable loading to the area in hopes to allow for a top single on competition day. There are likely a multitude of ways to manipulate loading to the area to help with this goal while allowing for tolerable symptoms. I understand the desire to regulate technique but it is important to state a tendinopathy is a mismanagement of loading issue.