That persistent pain on the outside of your hip?
It might be gluteal tendinopathy and here is what to do about it
Written by Ruby Marques, Physiotherapist – Whittlesea Physiotherapy & Clinical Pilates
You roll onto your side in bed and feel a sharp ache in your hip.
Walking the dog used to be easy but now the pain starts after only a few minutes.
Climbing stairs, standing on one leg to get dressed or getting out of the car seems to aggravate it.
If this sounds familiar, you may be experiencing gluteal tendinopathy one of the most common causes of persistent hip pain that we see in the clinic.
The good news? With the correct diagnosis and rehabilitation program, most people can return to their normal activities without ongoing pain.
What is gluteal tendinopathy?
Your gluteal muscles particularly the gluteus medius and gluteus minimus play a crucial role in supporting your pelvis and controlling movement when you walk, run, climb stairs or stand on one leg.
These muscles attach to the outside of the hip via strong tendons that connect to a bony prominence called the greater trochanter.
Gluteal tendinopathy occurs when these tendons become overloaded and develop changes that make them painful and sensitive.
It is often mistaken for “hip bursitis,” and while bursae can sometimes become irritated as well, research has shown that the tendons themselves are commonly the primary source of symptoms.
What does it feel like?
Gluteal tendinopathy has some very characteristic symptoms:
- Pain on the outside of the hip or upper thigh
- Pain when lying on the affected side at night
- Discomfort when walking, especially longer distances
- Pain when climbing stairs or walking uphill
- Pain when standing on one leg, such as when putting on pants or shoes
- Tenderness when pressing on the side of the hip
- Stiffness or aching after prolonged sitting
Many people notice that symptoms gradually worsen over time and begin to affect sleep, exercise, and everyday activities.
Who gets it?
Gluteal tendinopathy can affect anyone, but it is particularly common in:
- Women aged 40-70 years
- People going through perimenopause or menopause
- Walkers, runners, and active adults
- People who spend long periods sitting
- Individuals returning to exercise after a break
- Anyone who has recently increased their walking, running, or activity levels or are resuming activity after a period of rest/inactivity
Many patients are surprised to learn that they did not need a major injury to develop the condition. Often the symptoms build gradually over weeks or months.
What actually helps?
The most effective treatment for Gluteal Tendinopathy is a combination of load management and progressive strengthening. While complete rest or frequent massage may provide temporary relief, they rarely address the underlying problem. It is important to note that stretching the gluteals will aggravate symptoms due to compression of the tendon causing further irritation.
Treatment typically progresses through three stages:
1. Reduce irritation
- Modify activities and positions that aggravate symptoms
- Adjust sleeping, standing, and exercise habits
- Begin gentle strengthening exercises
2. Build strength
- Progressively strengthen the gluteal and hip muscles
- Improve the tendon’s capacity to tolerate everyday activities
3. Return to activity
- Gradually resume walking, running, sport, exercise, and other valued activities
- Tailor exercises to your individual goals
Your physiotherapist may also provide:
- Advice on sleeping positions and pain management
- Activity modifications to reduce tendon compression
- Hands on treatment where appropriate
- Movement and walking retraining
With the right rehabilitation approach, most people can significantly reduce pain and return to the activities they enjoy.
HOW LONG WILL IT TAKE?
Most people begin to notice improvement within 6-12 weeks when following an appropriate rehabilitation program.
If symptoms have been present for a long time or are disrupting sleep, recovery may take several months. While progress is often gradual, most people can achieve significant improvements with the right treatment approach.
One of the biggest predictors of success is consistency. Tendons respond well to gradual, progressive loading, but they need time and regular exercise to adapt and become more resilient. Staying consistent with your rehabilitation program is key to achieving lasting results.
When should you see someone?
If you’ve had pain on the outside of your hip for more than a few weeks, it’s affecting your sleep, or it’s limiting your ability to walk, exercise, or stay active, it’s worth having it assessed.
Many people assume they need to “put up with it,” but Gluteal Tendinopathy often responds very well to targeted physiotherapy.
A physiotherapist can identify the source of your symptoms, determine contributing factors, and develop a personalised treatment plan to help you return to the activities you enjoy.
About Whittlesea Physiotherapy & Clinical Pilates
Whittlesea Physiotherapy & Clinical Pilates has been caring for the local community since 2005. Our experienced team of physiotherapists provides evidence-based assessment and treatment for gluteal tendinopathy and a wide range of musculoskeletal conditions.
We are located at 73 Church Street, Whittlesea and are open Monday to Saturday.
To book an appointment, call 03 9716 2250 or book online at whittleseaphysiotherapy.com.au
Whittlesea Physiotherapy & Clinical Pilates has been serving the Whittlesea community since 2005. Our experienced physiotherapy team provides evidence-based assessment and treatment for tendon conditions, sports injuries, and musculoskeletal pain across all ages and activity levels.
This blog is intended as general health information only. It does not replace individualised professional advice. Please consult a qualified physiotherapist for assessment and management of your specific condition.