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…
By Dr. Zach Greenwade, DC, MS | Published: August 7th, 2026 Outer hip pain—often misdiagnosed as trochanteric bursitis or general hip inflammation—is usually gluteal tendinopathy, a condition affecting 1 in 4 middle-aged women. Traditional advice like aggressive stretching or clamshells squeezes the tendon against the bone, irritating it further. Watch our complete video breakdown below…
By Dr. Zach Greenwade, DC, MS | Published: August 7th, 2026 If you are dealing with sharp or aching pain on the outside of your hip, you might be experiencing gluteal tendinopathy—a primary cause of greater trochanteric pain syndrome. If you are unsure what is causing your discomfort, check out our breakdown on hip bursitis…
By Dr. Zach Greenwade, DC, MS | Published: August 4th, 2026 Pressing on the sore spot tells only part of the story—accurate diagnosis of gluteal tendinopathy comes from how the tendon responds during specific loading tests. Quick Checklist. You may have gluteal tendinopathy if: ✓ Pain directly over the outside of the hip✓ Worse lying…
By Dr. Zach Greenwade, DC, MS | Published: July 28th, 2026 Outer hip pain makes simple daily movements like walking, stairs, or sleeping on your side feel exhausting. If standard rehab routines have been too advanced or painful, this beginner-friendly, follow-along routine will help you safely build strength, reduce irritation, and progress your recovery. What…
By Dr. Zach Greenwade, DC, MS | Published: July 21st, 2026 📺 Prefer to watch or listen? Check out Dr. Zach Greenwade’s full video breakdown on YouTube: 6 Mistakes Slowing Your Outer Hip Pain Recovery to see proper movement demos and rehab strategies in action. Are you dealing with outer hip pain diagnosed as “gluteal…
By Dr. Zach Greenwade, DC, MS | Published: July 16th, 2026 If standing in line or walking to the mailbox makes your legs feel like lead, but leaning over a grocery cart gives you instant relief, you aren’t imagining things. You are likely experiencing the classic “shopping cart sign” of lumbar spinal stenosis. The good…
