How Can Pilates Help Manage Greater Trochanteric Pain Effectively

1. How Can Pilates Help Manage Greater Trochanteric Pain Effectively? Greater Trochanteric Pain can be a frustrating and ongoing issue, often affecting people who are active as well as those who spend long hours sitting or standing. It is commonly linked to irritation or strain around the tendons and bursa near the outer hip. This discomfort can make daily activities like walking, climbing stairs, or even lying on your side difficult. Thankfully, Pilates has proven to be a safe and effective way to manage this condition. By focusing on controlled movement, core strength, and balanced muscle activity, Pilates offers a pathway to reducing pain and restoring confidence in movement. What Is Greater Trochanteric Pain? Greater Trochanteric Pain Syndrome (GTPS) is a term used to describe pain felt on the outside of the hip, often at the bony point known as the greater Trochanteric. The pain usually arises due to irritation of the tendons that attach to this area, or from inflammation of the small cushioning sacs called bursar. www.mdhealth.com.au

2. Common causes include: Repetitive strain from running or walking long distances. Muscle weakness, particularly in the gluteal muscles. Poor posture or hip alignment. Sudden changes in activity levels. Prolonged sitting or standing in awkward positions. The discomfort can range from mild tenderness to sharp pain, often worsening when lying on the affected side or climbing stairs. Why Pilates Works Well for Greater Trochanteric Pain Pilates is not just about stretching or exercising; it is a method that teaches awareness of how the body moves. For people with Greater Trochanteric Pain, this is particularly important because poor hip control or weak gluteal muscles are often at the root of the problem. Here are the main reasons Pilates is so effective: 1.Strengthening Weak Muscles many cases of GTPS are linked to weak gluteal muscles. Pilates offers targeted exercises that build strength in these muscles without placing excessive stress on the hip joint. 2.Improving Core Stability a stable core provides a solid foundation for hip movement. Pilates strengthens the deep abdominal and pelvic floor muscles, which helps distribute loads evenly and reduces strain on the hip. 3.Correcting Posture and Alignment Poor posture or uneven hip alignment can contribute to GTPS. Pilates focuses on awareness of body position, which encourages better alignment during both exercise and everyday activities. 4.Controlled, Low-Impact Movements Unlike high-impact activities, Pilates uses slow and controlled movements. This reduces the risk of aggravating symptoms while still building strength and mobility. 5.Promoting Flexibility and Balance Tight muscles around the hip and thigh can worsen GTPS. Pilates helps lengthen these muscles, improving balance and reducing pressure on the tendons. www.mdhealth.com.au

3. Pilates Exercises That Can Help When dealing with Greater Trochanteric Pain, it's important to begin with gentle exercises and progress gradually. The goal is to strengthen and stabilise the hip without irritating the inflamed tissues. Here are some commonly recommended Pilate's movements: 1.Clamshells Lie on your side with your knees bent and feet together. Keeping your feet touching, lift the top knee while keeping your hips steady. Lower the knee slowly. This strengthens the gluteus medius, which plays a key role in hip stability. 2.Bridging Lie on your back with your knees bent and feet flat. Slowly lift your hips off the ground, creating a straight line from shoulders to knees. Hold for a few seconds, and then lower gently. This builds gluteal strength and engages the core. 3.Side-Lying Leg Lifts Lie on your side with legs straight. Lift the top leg slowly, keeping it in line with your body. Lower with control. This strengthens the hip abductors and improves stability. 4.Pelvic Tilts Lie on your back with knees bent and feet flat. Tilt your pelvis slightly forward and back, focusing on small, controlled movement. This helps with core stability and reduces tension in the lower back. 5.Standing Hip Abductions Stand tall with one hand resting on a wall or chair for balance. Slowly move one leg out to the side without tilting your torso. Return with control. www.mdhealth.com.au

4. This mimics functional movements like walking and helps retrain hip stability. How Pilates Supports Daily Function The beauty of Pilates is that it does more than just reduce pain in the moment. It helps build lasting strength and control that carries over into everyday life. Walking: Stronger glutes and better hip alignment mean less strain during each step. Climbing Stairs: Improved stability makes stair climbing smoother and less painful. Sitting and Standing: Core stability reduces pressure on the hips, making long periods of sitting or standing more comfortable. Sleeping: With stronger support around the hip, lying on your side can become less irritating. Combining Pilates with Other Treatments Pilates is powerful on its own, but it works even better when combined with other treatments recommended by health professionals. These may include: Physiotherapy: A physiotherapist may include manual therapy, dry needling, or taping along with Pilates-based exercises. Strength Training: Gradual introduction of resistance bands or light weights can further build hip strength. Heat or Ice Therapy: Applying heat or ice at different stages can help manage discomfort. Lifestyle Adjustments: Avoiding sitting with legs crossed or reducing time spent on hard surfaces can support recovery. The Role of Supervision While Pilates can be done at home, working with a qualified Pilate's instructor or physiotherapist is strongly recommended, especially when managing Greater Trochanteric Pain. An expert can: Assess your movement patterns. Teach proper technique. Prevent you from performing exercises that may aggravate the hip. Progress your program safely as you improve. Building Confidence through Movement Chronic hip pain can often lead to fear of movement. People sometimes avoid exercise out of concern it will make things worse. Pilates helps rebuild confidence by showing that the www.mdhealth.com.au

5. body can move safely and without harm. The structured and mindful nature of Pilates allows gradual progress, which is especially reassuring for those managing ongoing discomfort. Practical Tips for Getting Started If you're considering Pilates for Greater Trochanteric Pain, here are some helpful steps: 1.Seek Professional Advice First Check with your doctor or physiotherapist to confirm that Pilates is suitable for your condition. 2.Start Slowly Begin with gentle, low-intensity exercises and increase difficulty only when you feel stronger. 3.Focus on Technique Quality of movement matters more than quantity. Keep exercises controlled and pain-free. 4.Listen to Your Body Some mild muscle fatigue is normal, but sharp pain in the hip should be avoided. 5.Be Consistent Regular practice, even 10–15 minutes a day, can make a big difference over time. Final Thoughts Greater Trochanteric Pain can interfere with daily life, but it doesn't have to hold you back. Pilates offers a safe and structured way to strengthen the hip muscles, improve core stability, and restore confidence in movement. By focusing on controlled exercises and proper alignment, Pilates can help reduce pain and improve function over the long term. Whether you are recovering from a flare-up or aiming to prevent future discomfort, Pilates provides an effective approach to managing Greater Trochanteric Pain. With the guidance of a professional and a commitment to regular practice, you can move with greater ease and comfort in everyday life. Source:https://mdhealth.livepositively.com/how-can-pilates-help-manage-greater- trochanteric-pain-effectively/ www.mdhealth.com.au

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