Do you experience pain on the outside of your hip when walking, climbing stairs, standing for long periods, or sleeping on your side? These symptoms may be associated with gluteal tendinopathy, a condition affecting the tendons that connect the gluteal muscles to the hip bone.

The gluteal muscles play an important role in supporting your pelvis, controlling hip movement, and maintaining stability when walking, running, and standing.

When the tendons become irritated or develop structural changes, everyday activities may become uncomfortable. Some people experience pain around the outer hip that spreads towards the upper thigh.

If hip discomfort is affecting your daily routine in Modbury North or surrounding Adelaide suburbs, understanding the condition and its management options can help you take appropriate steps towards recovery.

This guide explains the causes, symptoms, and seven practical ways to manage gluteal tendinopathy.

What Is Gluteal Tendinopathy?

Gluteal tendinopathy is a condition involving the tendons of the gluteal muscles, particularly the gluteus medius and gluteus minimus.

These muscles are located around the buttock and outer hip.

Their main functions include:

• Supporting the pelvis during walking.

• Maintaining hip stability.

• Controlling leg movement.

• Supporting single-leg activities.

• Helping maintain balance.

The gluteal tendons attach these muscles to the greater trochanter, a bony prominence on the outer side of the hip.

Repeated or excessive loading, combined with other contributing factors, can affect tendon health and lead to pain.

Gluteal tendinopathy is commonly associated with greater trochanteric pain syndrome (GTPS), a broader term used to describe pain around the outer hip.

Common Causes and Risk Factors of Gluteal Tendinopathy

Gluteal tendinopathy can develop due to several factors that affect how the tendons respond to physical loading.

1. Repetitive Physical Activity

Activities that repeatedly load the hip muscles may contribute to tendon irritation.

Examples include:

• Long-distance walking.

• Running.

• Repeated stair climbing.

• Hill walking.

• Certain gym exercises.

• Activities involving prolonged single-leg loading.

2. Sudden Increases in Exercise

Increasing exercise intensity or duration too quickly may place demands on the tendons that they are not accustomed to handling.

For example, suddenly increasing your walking distance or starting an intensive exercise programme may contribute to symptoms.

3. Prolonged Compression Around the Hip

Certain positions may increase pressure on the gluteal tendons.

These include:

• Sitting with legs crossed.

• Standing with most of your weight on one leg.

• Sleeping directly on the painful hip.

• Keeping the knees pressed together for extended periods.

4. Age-Related Changes

Tendon structure and recovery capacity may change with age, increasing the likelihood of developing tendon-related problems.

5. Other Contributing Factors

Some people may have additional factors affecting tendon health, including diabetes, high cholesterol, previous hip problems, and changes in body weight.

The exact combination of contributing factors varies between individuals.

Common Symptoms of Gluteal Tendinopathy

The main symptom is usually pain around the outer side of the hip.

Common symptoms include:

• Outer hip pain: Discomfort around the bony area on the side of the hip.

• Pain when lying on one side: Sleeping on the affected hip may increase discomfort.

• Stair-climbing pain: Walking upstairs or uphill may aggravate symptoms.

• Pain when standing on one leg: Activities such as dressing while standing may become uncomfortable.

• Difficulty getting up: Pain may occur when rising from a chair.

• Tenderness: The outer hip may feel sensitive when touched.

• Walking discomfort: Longer walks may increase symptoms.

• Night-time pain: Discomfort may interfere with sleep.

Symptoms may develop gradually and become more noticeable as the tendon is repeatedly loaded.

7 Helpful Tips for Managing Gluteal Tendinopathy

Managing gluteal tendinopathy involves reducing unnecessary tendon irritation while gradually improving the strength and capacity of the muscles around the hip.

The following strategies may help.

1. Avoid Sleeping Directly on the Painful Hip

Direct pressure on the outer hip may aggravate sensitive gluteal tendons.

If sleeping on your side is uncomfortable, consider:

• Sleeping on your back with a pillow under your knees.

• Sleeping on the opposite side.

• Placing a pillow between your knees when side sleeping.

• Keeping your upper leg supported rather than allowing it to fall across your body.

These adjustments may help reduce pressure around the affected hip.

2. Avoid Sitting With Your Legs Crossed

Crossing your legs can increase compression around the outer hip.

Try to:

• Sit with both feet comfortably supported.

• Keep your knees in a relaxed position.

• Avoid sitting cross-legged for extended periods.

• Use a comfortable chair that does not force your hips into excessive bending.

Small changes in sitting habits may help reduce irritation during daily activities.

3. Distribute Your Body Weight Evenly

Standing with most of your weight on one leg may increase the load placed on the gluteal tendons of that side.

When standing:

• Keep your weight distributed between both feet.

• Avoid leaning heavily on one hip.

• Change positions regularly.

• Use both legs when performing standing activities where possible.

These adjustments may help reduce unnecessary loading during prolonged standing.

4. Modify Walking and Stair-Climbing Activities

Walking uphill, climbing stairs, and taking long strides may increase demands on the gluteal muscles.

If these activities aggravate your symptoms, consider:

• Reducing walking distance temporarily.

• Choosing flatter walking routes.

• Taking regular breaks.

• Using a handrail when climbing stairs.

• Avoiding sudden increases in walking intensity.

As your symptoms improve, gradually increase your activity according to your tolerance.

Complete inactivity is generally not recommended because tendons need appropriate loading to maintain their capacity.

5. Follow a Suitable Hip Strengthening Programme

Progressive strengthening is an important part of managing gluteal tendinopathy.

Exercises may target the gluteus medius, gluteus minimus, and other muscles supporting the pelvis.

Depending on your symptoms, a rehabilitation programme may include:

• Controlled hip abduction exercises.

• Gluteal muscle activation.

• Resistance-band strengthening.

• Supported standing exercises.

• Progressive functional strengthening.

The exercise selection and intensity should be adjusted to your current ability.

Avoid immediately starting demanding side-lying exercises or aggressive stretching without appropriate guidance, as some positions can increase compression around the sensitive tendons.

6. Monitor Pain During and After Exercise

Tendon rehabilitation requires a balance between providing enough loading to improve strength and avoiding excessive irritation.

Pay attention to how your hip responds during exercise and afterwards.

Consider monitoring:

• Pain during activity.

• Discomfort later in the day.

• Night-time pain.

• Symptoms the following morning.

• Changes in walking ability.

Mild discomfort during an appropriately prescribed exercise may be acceptable if it settles. However, increasing pain that persists or interferes with sleep may indicate that the exercise or activity level needs adjustment.

A physiotherapist can help determine an appropriate progression.

7. Consider Physiotherapy for Guided Rehabilitation

Physiotherapy may help people with gluteal tendinopathy manage symptoms and gradually restore hip strength and function.

A physiotherapist may assess:

• Outer hip tenderness.

• Hip movement.

• Gluteal muscle strength.

• Pelvic stability.

• Single-leg balance.

• Walking pattern.

• Activities that increase symptoms.

Depending on the assessment, treatment may include:

• Individualised strengthening exercises.

• Activity modification.

• Movement retraining.

• Progressive loading.

• Balance exercises.

• Education about tendon management.

A structured rehabilitation programme can help improve your ability to walk, climb stairs, and participate in everyday activities.

How Is Gluteal Tendinopathy Diagnosed?

Diagnosis usually involves reviewing your symptoms, medical history, and physical examination findings.

A healthcare professional may ask:

• Where exactly do you experience hip pain?

• Does lying on the affected side increase discomfort?

• Does walking or stair climbing aggravate symptoms?

• How long have you experienced the pain?

• Have you recently increased your exercise or walking distance?

• Have you had previous hip injuries?

Physical Examination

A clinical examination may include:

• Checking tenderness around the outer hip.

• Assessing hip range of movement.

• Testing gluteal muscle strength.

• Performing single-leg balance tests.

• Assessing walking and pelvic control.

• Performing selected resisted muscle tests.

The results help determine whether the symptoms are consistent with gluteal tendinopathy or another cause of outer hip pain.

Imaging Tests

Imaging is not always necessary to diagnose gluteal tendinopathy.

However, further investigations may be considered when the diagnosis is uncertain or symptoms do not improve.

These may include:

Ultrasound: Can help assess the gluteal tendons and surrounding soft tissues.

MRI: May provide more detailed information about tendon changes, tears, and other structures around the hip.

Imaging findings should be interpreted alongside symptoms and clinical examination because tendon changes may also be present in people without pain.

How Can Physiotherapy Help With Gluteal Tendinopathy?

Physiotherapy is an important part of managing gluteal tendinopathy, particularly through education, activity modification, and progressive strengthening.

1. Reducing Irritating Activities

A physiotherapist may help identify positions and activities that increase pressure on the gluteal tendons.

You may receive guidance on modifying sleeping positions, sitting habits, walking distances, and exercise routines.

2. Improving Hip Muscle Strength

A suitable strengthening programme may focus on improving the function of the gluteal muscles and other muscles supporting the pelvis.

Exercises are progressed according to your symptoms and physical ability.

3. Improving Pelvic Stability

The gluteal muscles help control pelvic movement during walking and standing.

Balance exercises and controlled functional movements may help improve stability.

4. Supporting a Gradual Return to Activity

As strength and tolerance improve, rehabilitation may progress towards more demanding activities.

These may include:

• Longer walks.

• Stair climbing.

• Controlled single-leg activities.

• Recreational exercise.

• Sport-specific movements.

The aim is to restore function while managing tendon loading appropriately.

How Long Does Gluteal Tendinopathy Take to Improve?

Recovery varies depending on the severity of symptoms, daily activity demands, and response to rehabilitation.

Some people notice changes within several weeks, while others require several months of consistent management.

Exercise programmes commonly need at least 8–12 weeks to produce meaningful improvements, and longer-term strengthening may be necessary.

Factors that may influence recovery include:

• Duration of symptoms.

• Current hip strength.

• Daily walking and standing demands.

• Sleep quality.

• Consistency with rehabilitation.

• Other health conditions.

Gradual progression is important. Returning to demanding activities too quickly may aggravate symptoms.

Gluteal Tendinopathy vs Hip Bursitis: What Is the Difference?

Gluteal tendinopathy and hip bursitis can produce similar symptoms around the outer hip.

However, they are not exactly the same condition.

The two problems can occur together. In many people previously diagnosed with trochanteric bursitis, gluteal tendon changes are also present.

A proper clinical assessment helps identify the structures contributing to the symptoms.

When Should You Seek Medical Advice?

Outer hip pain can have several causes, so persistent symptoms should be assessed appropriately.

Arrange a professional assessment if you experience:

• Persistent pain around the outer hip.

• Difficulty walking comfortably.

• Pain that regularly interrupts sleep.

• Increasing tenderness.

• Reduced hip movement.

• Symptoms that do not improve with activity modification.

Seek urgent medical attention if you experience severe hip pain following an injury, cannot bear weight, or develop a hot, swollen joint with fever or feeling unwell.

Sudden severe pain or inability to walk should not be assumed to be gluteal tendinopathy.

Frequently Asked Questions About Gluteal Tendinopathy

1. What is the main cause of gluteal tendinopathy?

Gluteal tendinopathy can develop when the tendons around the outer hip are exposed to repeated or excessive loading. Sudden increases in activity and prolonged positions that compress the tendons may also contribute.

2. Where is gluteal tendinopathy pain felt?

Pain is usually felt around the outer side of the hip, near the bony prominence called the greater trochanter. It may sometimes spread down the outer thigh.

3. Is walking good for gluteal tendinopathy?

Walking may be suitable, but distance and intensity should be adjusted according to symptoms. Shorter walks on flatter surfaces may be more comfortable during periods of increased irritation.

4. Should I stretch with gluteal tendinopathy?

Aggressive gluteal and outer-hip stretching may increase compression on sensitive tendons and aggravate symptoms. Follow an exercise programme selected for your condition rather than stretching through pain.

5. Can gluteal tendinopathy heal without surgery?

Many people improve with non-surgical management, including activity modification, education, and progressive strengthening. Surgery is considered only in selected cases when other appropriate treatments have not been successful.

6. Can gluteal tendinopathy affect sleep?

Yes. Lying directly on the affected hip can increase pressure on the tendons and cause discomfort. Changing sleeping positions and using pillows for support may help.

7. Does physiotherapy help gluteal tendinopathy?

Physiotherapy may help through tailored strengthening, activity modification, movement training, and education about managing tendon loading.

Physiotherapy for Outer Hip Pain in Modbury North, Adelaide

Gluteal tendinopathy can affect walking, sleeping, climbing stairs, and other everyday activities.

With appropriate assessment and a structured rehabilitation programme, it may be possible to improve hip strength, movement, and activity tolerance.

PAX Physiotherapy is located in Modbury North, Adelaide, South Australia, and provides physiotherapy and exercise rehabilitation services.

If outer hip pain is affecting your daily routine, contact the clinic to enquire about available physiotherapy services and suitable assessment options.

PAX Physiotherapy – Modbury North, Adelaide

Address: Unit 2, 438 Montague Road, Modbury North SA 5092

Phone: 08 8333 8333

Mobile: 0499 999 636

Email: admin@paxphysiotherapy.com.au

Website: https://paxphysiotherapy.com.au/

Medical Disclaimer

This article provides general educational information and is not a substitute for professional medical advice, diagnosis, or treatment. Outer hip pain can have several causes, and symptoms alone cannot confirm gluteal tendinopathy. Consult a qualified healthcare professional for an appropriate assessment, particularly if pain is severe, persistent, worsening, or associated with difficulty bearing weight.