What Is Gluteal Tendinopathy?
Gluteal tendinopathy is a common condition that causes pain on the outside of the hip. It typically involves irritation or degeneration of the gluteus medius and/or gluteus minimus tendons, which attach to the greater trochanter of the femur. Often referred to as greater trochanteric pain syndrome (GTPS), gluteal tendinopathy is particularly common in women over the age of 40, runners, and individuals with biomechanical imbalances.
Key Signs and Symptoms of Gluteal Tendinopathy
If you’re wondering whether your hip pain could be caused by gluteal tendinopathy, here are the most common signs and symptoms to look out for:
1. Pain on the Outside of the Hip
The most classic symptom of gluteal tendinopathy is lateral hip pain. This discomfort is usually located over the greater trochanter, the bony point on the side of your hip.
2. Pain When Lying on the Affected Side
Many people with gluteal tendinopathy report difficulty sleeping due to pain when lying on the affected side. Even lying on the opposite side can sometimes aggravate the condition due to pressure on the affected hip.
3. Pain When Walking, Climbing Stairs, or Standing on One Leg
Pain often worsens during weight-bearing activities, especially:
- Walking (particularly on uneven surfaces or uphill)
- Climbing stairs or hills
- Standing on one leg (e.g. while dressing or during balance exercises)
These movements increase the load on the gluteal tendons, leading to discomfort.
4. Tenderness to Touch
There is usually a tender spot on the outer hip. Pressing over the greater trochanter often reproduces the pain, which can help in diagnosis.
5. Stiffness or Weakness Around the Hip
People with gluteal tendinopathy may notice reduced strength or muscle fatigue in the hip and buttock area, especially after periods of rest or inactivity.
6. Pain During Prolonged Sitting or Standing
Sitting with crossed legs, standing for extended periods, or rising from a seated position can all aggravate symptoms due to sustained compression or strain on the tendons.
How Is Gluteal Tendinopathy Diagnosed?
Diagnosis is typically made based on a clinical assessment by a physiotherapist. Imaging such as ultrasound or MRI may be used to confirm tendon involvement or rule out other causes of lateral hip pain.
When to See a Physiotherapist
If you are experiencing persistent outer hip pain, especially if it’s affecting your sleep or daily activities, a physiotherapist can:
- Perform a detailed assessment
- Identify biomechanical contributors (e.g. weak gluteal muscles, poor gait mechanics)
- Identify and modify behaviors that could be contributing to your pain
- Design a tailored treatment plan to relieve symptoms and improve function
Helpful Tips for Managing Gluteal Tendinopathy
If you’ve been diagnosed with gluteal tendinopathy or suspect you’re experiencing it, here are some simple, research-backed tips to help manage symptoms and support your recovery:
1. Reduce Pressure on the Tendon
Try to avoid positions that compress the irritated tendons. For example:
- Avoid lying on the painful side. Instead, sleep on your opposite side with a pillow between your knees
- Avoid climbing stairs repetitively
- Don’t sit with your legs crossed
- Avoid standing with your hip pushed out to one side
- Walking long distances without breaks and/or in unsupportive footwear
2. Stay Active, But Be Smart
Complete rest isn’t the answer — but neither is pushing through the pain. Keep moving, but modify your activities to avoid irritating the hip further. Shorter walks on flat ground and avoiding hills or stairs can help during a flare-up.
3. Start Strengthening — Gently
Targeted exercises that gradually strengthen the gluteal muscles can be incredibly helpful — but it’s important not to overload the area too early. Start with slow, controlled exercises that don’t cause pain. A physiotherapist with experience in hip conditions can guide you.
4. Correct Biomechanical Issues
Often, poor hip or pelvic control contributes to gluteal tendinopathy. Addressing posture, gait mechanics, and core stability can significantly reduce recurrence risk.
5. Use Ice or Heat as Needed
While not a cure, ice packs can help reduce pain and inflammation in the early stages. Some people find heat therapy helpful to relieve muscle tension around the hip.
6. Be Patient with Healing
Tendons take time to adapt and recover — this isn’t a quick fix. With the right approach, most people improve steadily over weeks or months. The key is consistency, not intensity.
If you’re experiencing these symptoms, know that you’re not alone, and there’s a clear path forward. A tailored program that addresses both your symptoms and underlying movement patterns can make a world of difference.
Want to feel confident moving again? Our physiotherapists understand gluteal tendinopathy and can help you take the right steps — gently, gradually, and effectively.
If you need some help recovering from your hip pain, or any other injury for that matter, we’re here for you!
Make an appointment with one of our experienced Physiotherapists today!