A complete 20-week conservative rehabilitation programme for adults with lateral hip pain and gluteal tendinopathy
Lateral hip pain, often caused by gluteal tendinopathy (sometimes referred to as greater trochanteric pain syndrome or bursitis), is one of the most common causes of pain on the outside of the hip, especially with walking, stair climbing and lying on the affected side.
This programme is designed by Mehmet Gem, a specialist hip physiotherapist with extensive clinical experience. It provides a structured, evidence-informed pathway to reduce pain, improve hip muscle control and build tolerance to load through progressive strength and functional training. It moves you from pain-limited daily tasks through to confident, resilient movement and life-ready activity.
Divided into progressive, evidence-informed phases tailored specifically to the needs and limitations of individuals with lateral hip pain relating to gluteal tendinopathy and bursitis.
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A complete 20-week conservative rehabilitation programme for adults with lateral hip pain and gluteal tendinopathy
Reduce irritability and establish pain-controlled movement
Reduce day-to-day pain and flare-ups so symptoms feel more manageable
Learn which movements and positions currently irritate your hip and how to modify them
Improve comfort with walking, standing, sitting and sleeping positions
Begin gentle muscle activation to support the hip without overloading it
Build confidence moving the hip again without fear of “making it worse”
Build hip strength, control
Gradually strengthen the muscles that support the side of the hip
Improve control of the pelvis during walking, stairs and single-leg tasks
Increase your tolerance to daily activities without triggering flare-ups
Reduce sensitivity by introducing load in a structured, progressive way
Move with more confidence rather than constantly protecting the hip
Introduce impact tolerance and prepare for higher-level movement
Tolerate more demanding movements such as step-downs, uneven surfaces and lateral tasks
Improve endurance so your hip holds up over longer days
Build confidence with more dynamic or repetitive activities
•Full phased video-based rehab programme (weeks 20)
•Self-paced, expert-led recovery guidance
•Exercise progression plans
•Suitable for independent and motivated users
•All Foundation features
•Educational video library (e.g., pain management, pacing advice, sleep & pain management)
•Physio FAQs (videos covering common concerns)
•Year long access to app (with more programmes loaded)
•All Progress features
•Two 1:1 Virtual Touch Points with Mehmet Via Loom recordings (check ins).
•Initial check in (around week 2–4): Tailoring goals, reassurance, form check
•Midpoint or end-phase check-in (around week 12–16): Progress review and next steps
•Priority access to Q&A submissions
•Full phased video-based rehab programme (weeks 20)
•Self-paced, expert-led recovery guidance
•Exercise progression plans
•Suitable for independent and motivated users
•All Foundation features
•Educational video library (e.g., mindset, pacing advice, sleep & pain management)
•Physio FAQs (videos covering common concerns)
•Monthly Q&A video updates
•Patient journey walkthroughs (real patient case studies & milestones)
•All Progress features
•Two 1:1 Virtual Touch Points with Mehmet Via Loom recordings (check ins).
•Initial check in (around week 2–4): Tailoring goals, reassurance, form check
•Midpoint or end-phase check-in (around week 12–16): Progress review and next steps
•Priority access to Q&A submissions
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Prepare your body before surgery with guided mobility and light strengthening routines that set the stage for smoother recovery.
Take your recovery beyond basics. This add-on helps you transition into sport-level movements with advanced drills and return-to-play readiness.
If you are struggling and would like to book an appointment with Mehmet, either an online or 121 consultation could be arranged.
Yes this programme is for GTPS. GTPS is an umbrella term, it essentially is the term used for lateral hip pain and emcompassess gluteal tendinopathy and bursitis. So this plan would be perfect for you,
Yes of course. It is common to have co existing hip conditions so for those that have arthritis and also GTPS / bursitis, this plan will be suitable. If there are additional modifications you would like support with, the 121 check ins would be excellent to help with that during your journey.
I have ensured that the plans are structured in a way that those areas that people struggle with due to fear avoidant behaviour are considerd. The app also helps you track your weekly psychological resilience, allowing me to see those who may be struggling more and to understand potentially where improvements can be made.
As this is a self directed programme, the support 121 with me will only be there if you have signed up to receive touch points or if you book a specific consultation with me.
