Are you struggling with persistent pain on the side of your hip—especially after walking, running, or sitting too long? You might be dealing with gluteal tendinopathy, a common yet underdiagnosed source of hip and leg discomfort.
In this guide, we’ll break down:
- What gluteal tendinopathy is and how it develops
- Key symptoms to look for
- Risk factors and lifestyle causes
- Best exercises to relieve and prevent hip tendon pain
- Recovery strategies that work
What Is Gluteal Tendinopathy?
Gluteal tendinopathy is a condition that affects the gluteus medius and gluteus minimus tendons—key stabilizing muscles located at the outer hip. These tendons help support the pelvis during movement, especially during walking, climbing, or running.
When the tendons are overused or exposed to repetitive loading without adequate recovery, they can become inflamed, irritated, or start to degenerate.
Fast Fact: According to the British Journal of Sports Medicine, gluteal tendinopathy is the most common cause of lateral hip pain in middle-aged adults, particularly women over 40.
Did You Know? Simply crossing your legs while sitting can increase hip tendon compression, exacerbating symptoms over time.
Common Symptoms of Gluteal Tendinopathy
Not all hip pain is arthritis or sciatica—gluteal tendinopathy has distinct symptoms:
- Dull or sharp pain on the outer side of the hip
- Tenderness when pressing the outer hip (near the greater trochanter)
- Pain during stair climbing, side-lying, or prolonged walking
- Discomfort when lying on the affected side
- Weakness or instability when standing on one leg
What Causes Gluteal Tendinopathy?
- Overuse: Repetitive activities like long-distance running or hiking without adequate recovery
- Poor Hip Biomechanics: Weak glutes or poor pelvic stability
- Tightness in the Hip or IT Band: Causes excessive stress on tendons
- Sedentary Lifestyles: Prolonged sitting compresses the tendons
- Age & Hormonal Changes: Tendon degeneration increases with age, especially in women
How to Prevent Gluteal Tendinopathy: Simple, Science-Based Steps
1. Strengthen the Hip Abductors – Gluteus medius and minimus muscles need to be strong to stabilize your pelvis:
Clamshells: Lying on your side, lift the top knee while keeping feet together
Glute Bridges: Lie on your back and raise hips, squeezing glutes at the top
Lateral Band Walks: Use a resistance band to step side to side
2. Stretch the Surrounding Muscles – Releasing tension helps reduce tendon overload:
Hip Flexor Stretch: Kneel and push hips forward to stretch the front of the hip
Piriformis Stretch: Lie on your back and pull your knee across your body
3. Train with Gradual Progression – Avoid increasing distance, intensity, or volume too quickly—stick to the 10% rule.
4. Fix Posture & Sitting Habits
Avoid sitting with crossed legs or leaning on one hip
Take standing or walking breaks every 30–60 minutes
5. Wear Supportive Footwear
Shoes with good arch support reduce misalignment and improve gait.
6. Cross-Train to Reduce Impact
Incorporate low-impact activities like swimming, cycling, or elliptical training.
Best Exercises for Gluteal Tendinopathy Relief & Rehab
Here are targeted, physio-approved exercises for healing and long-term protection:
1. Single-Leg Stance
✅ Stand on one leg for 30–60 seconds
✅ Builds pelvic stability and glute activation
2. Step-Ups
✅ Use a stable bench or stair
✅ Step up and down with control
3. Foam Rolling (Outer Hip & IT Band)
✅ Roll the side of your hip and upper thigh to release tension
4. Eccentric Hip Abduction
✅ Lie on your side, lift the top leg, and lower it slowly
✅ Focus on controlled downward motion for tendon repair
5. Side-Lying Leg Lifts
✅ Keep your leg in line with your torso, and slowly raise/lower
Suspect You Have Gluteal Tendinopathy?
Here’s What to Do Next
Modify Activities
Avoid positions or exercises that worsen your pain—especially side-lying and uphill walking.
Ice Application
Apply ice to the outer hip for 15–20 minutes, 2–3 times a day, to reduce inflammation.
Seek Professional Guidance
A physiotherapist can provide a tailored exercise program and manual therapy techniques.
Use Cushions When Sitting
Sit on a soft surface or use a cushion to reduce compression on the tendons.
Return to Activity Slowly
Once pain decreases, ease back into running or walking with gradual progression and proper warm-up.
Key Takeaway: Preventing Hip Tendon Pain Is Possible
With consistent strength training, better posture, and early awareness, gluteal tendinopathy is 100% preventable and treatable. Don’t let hip pain sideline your fitness goals—start integrating these tips today.
Fast Fact: Add 5 minutes of glute activation drills before your next walk or run—it can reduce tendon stress by up to 40%.
Gluteal tendinopathy may be common, but it doesn’t have to control your life. Through targeted rehab, lifestyle adjustments, and strategic training, you can restore hip health and prevent future injury. Remember, informed action is the first step to a pain-free, active lifestyle.
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