By Dr. Zach Greenwade, DC, MS | Published: Novmeber 2nd, 2026 3 Levels of Exercises for Hip Osteoarthritis: A Progressive Guide to Improving Hip Strength and Mobility If you are dealing with hip pain, stiffness, or difficulty with everyday activities, you may be experiencing hip osteoarthritis (Hip OA). Hip OA occurs when the cartilage and…
By Dr. Zach Greenwade, DC, MS | Published: October 19th, 2026 Do you have a deep, persistent ache beneath your buttock that gets worse when sitting, sprinting, or performing deep squats? These symptoms can be associated with proximal hamstring tendinopathy, sometimes called high hamstring tendinopathy. This condition affects the tendons connecting the hamstring muscles to…
By Dr. Zach Greenwade, DC, MS | Published: October 10th, 2026 Think you need a room full of heavy machinery to build functional strength and recover from joint or tendon pain? Think again. A single elastic band is all it takes to transform your home routine into a targeted, full-body rehab therapy session. đź“ş Play-Along…
By Dr. Zach Greenwade, DC, MS | Published: September 29th, 2026 Core stability is an essential foundation when managing gluteal tendinopathy (greater trochanteric pain syndrome). A stable core keeps the pelvis neutral, preventing dynamic pelvic drop and lateral shift during movement—directly reducing compressive stress on the gluteus medius and minimus tendons at the hip. This…
By Dr. Zach Greenwade, DC, MS | Published: September 21st, 2026 Lateral hip pain is one of the most frustrating, sleep-disrupting issues we see in clinical practice—and unfortunately, it gets misdiagnosed as “hip bursitis” or low back pain way too often. If you’ve been struggling with pain on the outside of your hip that worsens…
By Dr. Zach Greenwade, DC, MS | Published: September 16th, 2026 Patellar tendinopathy also now as “Jumper’s Knee” is best understood as a condition involving changes in tendon structure, pain sensitivity, and the tendon’s ability to tolerate load. While inflammation is not considered the primary driver of chronic tendinopathy, inflammatory processes can be involved at…
By Dr. Zach Greenwade, DC, MS | Published: September 8th, 2026 If you are dealing with outer hip pain, lateral hip tightness, or gluteal tendinopathy, stretching can often feel like a double-edged sword. Traditional static stretches—like pulling your knee across your chest or performing a figure-four stretch—often compress the gluteal tendons against the greater trochanter,…
By Dr. Zach Greenwade, DC, MS | Published: September 1st, 2026 Relieve Hip Tightness Without Irritating the Tendon If you have pain on the outside of your hip, outer-thigh aching, or symptoms associated with greater trochanteric pain syndrome (GTPS), stretching can be tricky. Some traditional hip stretches—especially those that pull the leg across the body’s midline…
By Dr. Zach Greenwade, DC, MS | Published: August 26th, 2026 If you’re dealing with pain on the outside or lateral aspect of your hip, there is a high probability you’ve been diagnosed with hip bursitis (inflammation of the trochanteric bursa). Clinical and imaging research suggests that isolated trochanteric bursitis is uncommon; lateral hip pain…
By Dr. Zach Greenwade, DC, MS | Published: August 19th, 2026 Not all knee pain is the same. Where you hurt, what aggravates the pain, how the knee responds afterward, and whether you have swelling or mechanical symptoms can provide important clues about what may be contributing to your symptoms. This guide covers five common…
