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http://www.perfsportnspine.com/

Performance Sport & Spine, Redmond, WA (2025)

05/12/2025

Check out our new YouTube video on 💥Outer Hip Pain from Gluteal Tendinopathy with Walking💥⤵️
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Do you feel pain on the outside of your hip, especially when walking, climbing stairs, or lying on your side? You may be dealing with gluteal tendinopathy or trochanteric bursitis. These conditions affect the tendons of the gluteus medius and minimus muscles, which stabilize your hip. While these tendons are strong under tension, they become irritated when compressed—especially when the leg moves inward (adduction), increasing pressure on the tendon where it attaches to the outer hip bone (greater trochanter).
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This compression can dramatically increase in certain positions—up to 26 times more when the hip is adducted—putting the tendon under constant stress with everyday activities like walking. Over time, this can lead to inflammation, pain, and difficulty with movement. Pain is often worse at night or after increased activity, signaling that the tendon is overloaded. Stretching aggressively or foam rolling the area can actually make symptoms worse, rather than better.
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Fortunately, recovery doesn't require fancy equipment—just smart movement and consistent habits. In this video, we'll show you easy strategies to reduce pain and support healing, such as adjusting your walking pattern, using better posture, avoiding compression, and gradually introducing targeted exercises. These small changes can make a big difference in managing symptoms and getting back to comfortable, pain-free movement.
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Timeline:
0:07 Introduction
0:31 What's causing your pain?
1:35 Helpful Walking Tips
3:26 Stop Aggressively Stretching/Rolling
3:39 Correct Walking Dosage
5:19 Foot Tripod
5:54 Rehabilitation Exercises
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🔗 Link in Bio
👉
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📲If you are looking for help managing a neuromuscloskeletal condition, you can book online at our website www.perfsportnspine.com.
•
👈 Found this helpful?!? Save, tag or share to a friend!
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⚠️Disclaimer: The Content is not intended to be the substitute for professional medical advise, diagnosis or treatment.
•
⁉️Question? Comments? Send us a message or comment below⬇️⬇️⬇️

05/09/2025

Check out our new YouTube video on 💥Outside Hip Pain💥⤵️
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Are you experiencing pain on the outside or lateral aspect of your hip and unsure where it’s coming from? This video will guide you through a simple, clinically proven process to help determine whether your symptoms are due to gluteal tendinopathy, hip osteoarthritis, or referred pain from the lumbar spine. Accurate diagnosis is the first step toward effective treatment, and understanding the origin of your pain is essential to finding the right solution.
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We'll break down the key differences in pain location, aggravating factors, and physical exam findings associated with each condition. You’ll learn about common tests like the FABER and FADIR, the significance of greater trochanter tenderness, and how hip range of motion can provide diagnostic clues. We also cover when imaging like MRI, ultrasound, or X-rays might be helpful to confirm your diagnosis.
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Whether you're a clinician, physical therapy student, or someone dealing with persistent outer hip pain, this video offers a practical, evidence-based approach to improve clarity and guide treatment. Be sure to check the clickable video links in each section for targeted exercises and rehabilitation strategies tailored to each diagnosis.
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Timeline:
0:08 Introduction
0:29 Anatomy
1:52 Gluteal Tendinopathy
4:02 Hip Osteoarthritis
5:03 Low Back
5:52 Summary Overview
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🔗 Link in Bio
👉
•
📲If you are looking for help managing a neuromuscloskeletal condition, you can book online at our website www.perfsportnspine.com.
•
👈 Found this helpful?!? Save, tag or share to a friend!
•
⚠️Disclaimer: The Content is not intended to be the substitute for professional medical advise, diagnosis or treatment.
•
⁉️Question? Comments? Send us a message or comment below⬇️⬇️⬇️

04/15/2025

Check out our new YouTube video on 💥Gluteal Bursitis💥 ⤵️
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What is Trochanteric Bursitis?
We begin by defining trochanteric bursitis, explaining the anatomy of the greater trochanter and the bursa that sits on it. We will clarify why "bursitis" can be a misleading diagnosis, as recent studies have shown that bursal inflammation may not always be present in patients with lateral hip pain.
Symptoms and Triggers
Learn about the typical symptoms of trochanteric bursitis, such as lateral hip pain that may radiate down the thigh or below the knee. We will also discuss common triggers that exacerbate the condition, including nighttime pain, difficulty with stair climbing, and discomfort after prolonged walking or sitting.
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The Role of the Bursa
A bursa is a fluid-filled sac that reduces friction between tissues like tendons, muscles, and bones. In this section, we’ll explain the function of bursae in the body, how they can become irritated, and why bursal swelling may not always be the direct cause of pain in trochanteric bursitis.
Gluteal Tendinopathy and Its Impact
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Recent research has shown that gluteal tendinopathy, rather than bursal inflammation, is often the primary cause of lateral hip pain. We’ll dive into how degeneration of the gluteus medius and minimus tendons can lead to excessive hip compression, contribute to an unstable pelvis, and ultimately result in pain and discomfort. Understanding the relationship between gluteal tendinopathy and trochanteric bursitis is critical for accurate diagnosis and treatment
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Timeline:
0:22 Introduction
1:19 What is actually causing the pain?
2:19 4 Cardinal Symptoms
2:55 How the Glutes help with Walking
4:05 Positions/Activities to Temporarily Avoid
4:52 STOP stretching/foam rolling your hip
5:34 Rehab Exercises (Leve1-4)
12:16 Advance Rehab Exercises
14:39 Scans
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🔗 Link in Bio
👉
•
📲If you are looking for help managing a neuromuscloskeletal condition, you can book online at our website www.perfsportnspine
•
⚠️Disclaimer: The Content is not intended to be the substitute for professional medical advise, diagnosis or treatment.

02/12/2025

💥Check out our new YouTube video on Hip Osteoarthritis (OA)💥⤵️
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If you're dealing with hip osteoarthritis (OA), you're not alone. In this video, we’ll show you the best exercises for hip OA to help reduce pain, improve mobility, and strengthen the muscles around your hip joint. These low-impact exercises are designed to improve your joint function, boost flexibility, and enhance your quality of life. Whether you're looking to manage OA symptoms or build strength, this routine will help you move better and feel stronger.
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👉 What You'll Learn in This Video:
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Simple, effective exercises for hip osteoarthritis pain relief
How to improve joint mobility and reduce stiffness
The best weight-bearing and non-weight-bearing exercises for OA
Tips to strengthen hip muscles and protect your joints
Step-by-step instructions for each exercise
💡 Why Exercise for Hip OA?
Exercise plays a crucial role in managing hip osteoarthritis by reducing joint stress, improving mobility, and strengthening muscles. By following these exercises, you can better manage OA symptoms, relieve joint pain, and reduce inflammation.
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🔑 Exercises Featured:
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Pelvic Tilt with Ball
Glute Bridge (with progressions)
Box Squats and Step-Ups
Lunges (with variations)
Banded Sideways Lunge
And many more!
💪 Whether you're just starting your recovery or want to maintain your hip joint health, these OA exercises are perfect for people of all fitness levels.
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🌟 Watch now and take the first step toward better mobility and less pain! 🌟
Like, Comment and Subscribe to stay update with the latest content!
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Timeline:
0:31 Introduction
0:45 Anatomy/Important Terms
1:05 4 Cardinal Signs of Hip OA
1:39 Why Exercises ReducePain
3:24 Non-Weight Bearing Exercises (Level 1)
6:47 Weight Bearing Exercises (Level 2)
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⚠️Disclaimer: The Content is not intended to be the substitute for professional medical advice, diagnosis or treatment.
A

02/03/2025

💥Check out our new YouTube video on Top 6 Myths on Gluteal Tendonitis/Tendinopathy💥⤵️
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"In this video, Dr. Zach Greenwade busts 9 common myths about gluteal tendinopathy and tendonitis (also known as trochanteric pain syndrome). If you’re dealing with hip pain, tendonitis, or tendinopathy in the gluteal muscles (gluteus medius and minimus), this video explains what’s really going on, what treatments work, and why many common approaches might not help. Learn the truth about gluteal tendon tears, imaging, corticosteroid injections, ITB stretches, and more.
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We’ll cover:
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The difference between tendonitis and tendinopathy
Why gluteal tendon issues are more about tendon pathology than bursitis
The best treatment options, including active management and exercise
Why corticosteroid injections may be harming your recovery
Get the facts to help you manage and recover from gluteal tendinopathy and hip tendonitis more effectively. Don’t miss out on simple, evidence-based strategies for hip pain relief!
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Timeline:
0:23 Introduction
0:45 Anatomy/Important Terms
1:42 Myth #1, Inflammation causing pain
2:36 Myth #2, Only occurs in post-menopausal females
3:20 Myth #3, Tenderness is enough for diagnosis
4:08 Myth #4, Imaging can Diagnosis
5:06 Myth #5, Self-Limiting Condition
5:36 Myth #6, Caused by IT Band tightness
6:23 Myth #7, Injections are best Treatment
7:00 Myth #8, Clam shell is best exercise
7:54 Myth #9, Surgery needs for all tears
8:54 Diagnosis
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⚠️Disclaimer: The Content is not intended to be the substitute for professional medical advice, diagnosis or treatment.
A

01/27/2025

Check out our new YouTube video 💥Gluteal Tendonitis💥⤵️
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Gluteal tendonitis, also known as hip tendonitis or gluteal tendinopathy, is a common condition that causes pain and inflammation in the tendons of the gluteal muscles, particularly around the hip region. This condition can make it difficult to walk, exercise, or even sit for long periods of time. If you're struggling with gluteal tendonitis, understanding its symptoms, causes, and treatment options is key to finding relief and preventing further injury.
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Timeline:
0:23 Introduction
0:43 Common Presentation
1:06 What is causing your pain?
2:01 Comprehensive Guide to Exercises
2:52 Glute Progression Exercises Leve 1-5
4:58 Squat Progression Exercises Level 1-5
7:29 Frontal Plane Progression Level 1-4
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PDF for Gluteal Tendonitis Exercises:
https://ars.els-cdn.com/content/image/1-s2.0-S2468781225000013-gr13_lrg.jpg
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In this video, we cover:
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What is Gluteal Tendonitis?
Understand the anatomy of the gluteal tendons and how they contribute to hip and lower body function.
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Symptoms of Gluteal Tendonitis
Learn how to identify pain and discomfort, including common signs like hip pain, tenderness, and inflammation.
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Causes and Risk Factors
Discover why gluteal tendonitis occurs, including overuse, improper exercise techniques, and age-related changes.
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Treatment for Gluteal Tendonitis
Find out how to manage and treat gluteal tendonitis through rest, physical therapy, strengthening exercises, and anti-inflammatory measures.
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Prevention Tips
Explore strategies to avoid gluteal tendonitis in the future, including proper stretching, strengthening exercises, and posture adjustments.
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🔗 Link in Bioe
👉
•
📲If you are b looking for help managing a neuromuscloskeletal condition, you can book online at our website www.perfsportnspine.com.
•
👈 Found this helpful?!? Save, tag or share to a friend!
•
⚠️Disclaimer: The Content is intended to be the substitute for professional medical advise, diagnosis or treatment.
•
A⁉️Question? Comments? Send us a message or comment below⬇️⬇️⬇️r ,

01/20/2025

Check out our new YouTube video 💥AC Joint Separation💥⤵️
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rote:
Timeline:
0:11 Introduction
0:28 Anatomy/Function
1:12 What causes this condition?
1:37 Common Presentation
2:21 Rest/Reduce Pain
2:48 Restoring Range of Motion
4:54 Level 1 Exercises-Isometrics
5:59 Level 2 Exercises-Rehab
8:43 Classification of AC Joint Injuries
9:39 Diagnosis
10:05 Orthopedic Tests
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In this video, we explain everything you need to know about AC Joint Separation—an injury that affects the shoulder and can cause pain, swelling, and limited mobility.
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If you’ve recently experienced a shoulder injury or are dealing with pain at the top of your shoulder, you might be dealing with an AC joint separation. We cover the causes, symptoms, grading system, and most importantly, how to recover with the right treatment and rehabilitation exercises.
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🔍 What You'll Learn:
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What an AC Joint Separation is and how it happens
Common symptoms like pain, swelling, and limited range of motion
The different grades of AC Joint Separation and what they mean
Non-surgical and surgical treatment options for recovery
Effective exercises and stretches to regain mobility and strength
Tips for preventing future shoulder injuries
Whether you're an athlete or simply someone dealing with shoulder pain, this video will guide you through the healing process.
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👨‍⚕️ Medical Advice Disclaimer: Always consult with a healthcare professional for a proper diagnosis and treatment plan tailored to your specific condition.

📌 Don’t forget to like, share, and subscribe for more tips on injury recovery and prevention!
•
🔗 Link in Bioe
👉
•
📲If you are b looking for help managing a neuromuscloskeletal condition, you can book online at our website www.perfsportnspine.com.
•
👈 Found this helpful?!? Save, tag or share to a friend!
•
⚠️Disclaimer: The Content is intended to be the substitute for professional medical advise, diagnosis or treatment.
•
A⁉️Question? Comments? Send us a message or comment below⬇️⬇️⬇️r ,

01/12/2025

Check out our new YouTube video 💥Patellofemoral Pain Syndrome (Runner's Knee)💥⤵️
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Are you experiencing pain under or around your kneecap, especially during activities like running, climbing stairs, or squatting? You might be dealing with Patellofemoral Pain Syndrome (PFPS), commonly known as Runner’s Knee.
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In this video, we dive deep into what causes PFPS, the symptoms to watch for, and the most effective treatment options to help you recover and get back to your favorite activities.
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What you'll learn in this video:
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What is Patellofemoral Pain Syndrome (PFPS) or Runner's Knee?
Common symptoms of PFPS (including pain with squats, running, and stairs)
What causes PFPS: Overuse, muscle imbalances, and patellar maltracking
Effective exercises to strengthen the knee and improve patellar tracking
Tips for managing pain, from taping to foot orthotics
How to prevent future knee pain and stay active
If you're dealing with knee pain or want to prevent it, this video is for you! Don’t forget to like, subscribe, and hit the bell icon for more helpful videos on injury prevention, rehabilitation, and fitness.
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🔔 Subscribe for more tips on injury recovery and staying active!
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Timeline:
0:26 Introduction
0:42 Anatomy
1:29 Common Presentation
2:23 What causes this condition?
4:41 Stretching
5:15 Complete Rest won't Fix This
5:52 Patellar Tracking Self-Test
6:30 Rehabilitation Exercises
10:51 Taping/Orthotics/Bracing
11:52 Risk Factors
•
🔗 Link in Bioe
👉
•
📲If you are b looking for help managing a neuromuscloskeletal condition, you can book online at our website www.perfsportnspine.com.
•
👈 Found this helpful?!? Save, tag or share to a friend!
•
⚠️Disclaimer: The Content is intended to be the substitute for professional medical advise, diagnosis or treatment.
•
A⁉️Question? Comments? Send us a message or comment below⬇️⬇️⬇️r ,

01/02/2025

Check out our new YouTube video 💥Tennis Elbow💥⤵️
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Struggling with pain on the outside of your elbow? You might have Tennis Elbow, a common condition caused by repetitive strain on the tendons. In this video, we’ll explain what tennis elbow is, the common symptoms to watch for, and how it develops. Whether you’re an athlete, office worker, or just dealing with repetitive motions, tennis elbow can affect anyone.
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We’ll also dive into the causes behind the condition, including overuse of the forearm muscles, poor technique in sports, and even simple tasks like typing or using a mouse. By understanding the root causes, you can take the right steps to prevent it from happening in the first place—or keep it from coming back.
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In this video, you'll learn effective treatments and exercises for tennis elbow, such as ice therapy, anti-inflammatory meds, and specific stretches to relieve pain. We'll also show you exercises to strengthen the muscles around your elbow and improve mobility. These tips can help you recover faster and get back to your regular activities without the pain holding you back.
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If you're ready to take control of your recovery, make sure to watch until the end for the best exercises, activity modification tips, and when to see a doctor. Don’t forget to like, comment, and subscribe for more injury recovery tips and health advice!
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Timeline:
0:32 Introduction
1:11 What causes this condition?
1:38 Common Presentation
2:47 Activity Modifications
4:18 Stretches
5:13 Rehabilitation Exercises (Level 1-2)
8:42 Tendonitis, Tendinosis & Tendinopathy Explained
10:08 Radial Tunnel Syndrome
10:36 Pain & Loading Explained
•
🔗 Link in Bio
👉
•
📲If you are looking for help managing a neuromuscloskeletal condition, you can book online at our website www.perfsportnspine.com.
•
👈 Found this helpful?!? Save, tag or share to a friend!
•
⚠️Disclaimer: The Content is intended to be the substitute for professional medical advise, diagnosis or treatment.
•
A⁉️Question? Comments? Send us a message or comment below⬇️⬇️⬇️r ,

12/29/2024

Check out our new YouTubel video 💥Osteoporosis💥⤵️
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Are you concerned about your bone health? Osteoporosis is a silent condition that affects millions of people, often leading to fractures and decreased quality of life. In this video, we dive deep into osteoporosis, including its causes, symptoms, and prevention strategies. Learn about the risk factors for osteoporosis, such as age, gender, family history, and lifestyle habits like poor diet and lack of exercise.
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We’ll also explore the most common osteoporosis fractures, including those of the wrist, spine, and hip, and share tips on how to protect your bones. Plus, discover how regular weight-bearing exercises and a calcium-rich diet can help keep your bones strong.
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Watch to learn how to detect the early signs of osteoporosis, why DEXA scans are important, and how Wolff's Law and strength training can improve bone density. If you or someone you know is at risk of osteoporosis, this video is a must-watch!
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Timeline:
0:11 Introduction
0:58 What causes Osteoporosis?
2:00 Osteoporosis Signs & Symptoms
3:03 Testing for Osteoporosis (DEXA Scan)
4:17 Bones Adapt to Stress (Wolff's Law)
5:37 Fracture screen for 50+ year olds
6:03 Most Common Fracture Sites
6:45 LIFTMOR Trial
8:49 Medication/Nutrition/Lifestyle
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🔗 Link in Bio
👉
•
📲If you are looking for help managing a neuromuscloskeletal condition, you can book online at our website www.perfsportnspine.com.
•
👈 Found this helpful?!? Save, tag or share to a friend!
•
⚠️Disclaimer: The Content is intended to be the substitute for professional medical advise, diagnosis or treatment.
•
A⁉️Question? Comments? Send us a message or comment below⬇️⬇️⬇️r ,

12/22/2024

Check out our new YouTubel video 💥Acute Lower Back Pain💥⤵️
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Dealing with acute lower back pain that seizes up when you get out of bed or bend over to pick something up? You're not alone. Acute back pain is a common issue, but the good news is, it doesn’t have to control your life. In this video, Dr. Zach Greenwade explains the causes of acute lower back pain, how to find quick relief, and effective prevention strategies to keep your back pain-free in the future.
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👨‍⚕️ What You’ll Learn in This Video:
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Common causes of acute low back pain (including disc bulges, arthritis, muscle strain, and more)
How psychological stressors can contribute to back pain
Medical red flags and when to seek professional care
Day-by-day recovery plan:
Days 1-2: Protect and rest
Days 3-4: Restore movement
Days 5-7: Strengthen your back
Simple exercises for strengthening and pain relief
Tips to prevent future back pain through exercise and lifestyle changes
Whether your back pain started after an injury, lifting something heavy, or just came out of nowhere, this video will guide you through the recovery process with actionable tips. Even if you're experiencing intense pain, acute low back pain is usually temporary and can be managed effectively.
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📊 Back Pain Statistics:
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70% of people experience improvement within 1 week
91% of people feel better by 6 weeks
🔔 Subscribe for more health tips on back pain relief, fitness, and wellness:
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Timeline:
0:35 What is causing your pain?
2:01 Commonly Used Terms
2:28 Medical Red Flags
3:27 Most Cases get better FAST!!
4:12 Day 1-2/Rest Phase
5:08 Day 3-4/ Exposure Phase
6:15 Day 5-7/ Strengthen Phase
7:21 Isometric Exercises
8:12 Back Pain Prevention
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🔗 Link in Bio
👉
•
📲If you are looking for help managing a neuromuscloskeletal condition, you can book online at our website www.perfsportnspine.com.
•
👈 Found this helpful?!? Save, tag or share to a friend!
•
⚠️Disclaimer: The Content is intended to be the substitute for professional medical advise, diagnosis or treatment.
•
A⁉️Question? Comments? Send us a message or comment below⬇️⬇️⬇️r ,

12/09/2024

Check out our new YouTubel video 💥Posterior Tibialis Tendon Dysfunction💥⤵️
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Timeline:
0:35 Anatomy/Function
1:30 What causes this condition?
2:06 Common Presentations
3:17 3 Cardinal Signs
4:13 Calm Things Down
4:47 Rehabilitation Exercises
11:48 Walking/Activity Modifications
12:31 Diagnosis
13:33 Flatfoot Deformity
13:57 Surgical Advice/Options
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In this video, we dive into Posterior Tibialis Tendon Dysfunction (PTTD) also known as Posterior Tibialis Tendonitis/Tendinopathy, is a common condition that causes pain and dysfunction in the foot and ankle. The tibialis posterior tendon plays a critical role in supporting the medial arch of the foot and stabilizing movement during walking, running, and standing. When this tendon becomes overstressed, damaged, or inflamed, it can lead to significant pain and potential deformities like flatfoot or collapsed arches.
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We’ll begin by explaining the anatomy and function of the tibialis posterior tendon, highlighting its role in foot inversion, plantarflexion, and arch support. You'll learn about the main causes of Posterior Tibialis Tendon Dysfunction, including overuse injuries, trauma, and mechanical overload, where repeated stress on the tendon leads to degenerative changes and inflammation. In many cases, the condition starts with gradual overuse, but it can also present suddenly after an acute injury.
•
🔗 Link in Bio
👉
•
📲If you are looking for help managing a neuromuscloskeletal condition, you can book online at our website www.perfsportnspine.com.
•
👈 Found this helpful?!? Save, tag or share to a friend!
•
⚠️Disclaimer: The Content is intended to be the substitute for professional medical advise, diagnosis or treatment.
•
A⁉️Question? Comments? Send us a message or comment below⬇️⬇️⬇️r ,

Performance Sport & Spine

05/12/2025

05/09/2025

04/15/2025

02/12/2025

02/03/2025

01/27/2025

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12/29/2024

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