Gluteal tendinopathy is one of the most common causes of lateral hip pain, especially in middle-aged adults and physically active individuals. This condition involves irritation or degeneration of the gluteal tendons, most commonly the gluteus medius and gluteus minimus.
What Causes Gluteal Tendinopathy?
Gluteal tendinopathy typically results from overuse or repeated stress on the tendons without adequate recovery. Contributing factors may include:
- Weakness or poor control of the hip and pelvic muscles
- Sudden increases in physical activity, especially running or walking
- Poor biomechanics, such as excessive hip adduction during movement
- Prolonged positions like sitting cross-legged or standing on one leg
Symptoms to Watch For
The main symptom is persistent pain over the outside of the hip, which can:
- Worsen when lying on the affected side
- Increase during activities like climbing stairs, running, walking uphill, or standing on one leg
- Radiate down the outside of the thigh (but usually not below the knee)
Diagnosis and Treatment
Diagnosis is typically clinical, based on history and physical examination, although imaging such as MRI or ultrasound may help rule out other issues.
Treatment focuses on reducing pain and improving tendon load tolerance. Common strategies include:
- Exercise therapy: Targeted strengthening of the gluteal and pelvic muscles, this is arguable the most important aspect of treatment.
- Activity modification: Avoid aggravating positions and movements.
- Myotherapy treatment: Manual release and dry needling are proven to be beneficial for symptom relief of
- Pain relief: Ice, NSAIDs, or corticosteroid injections may be used short-term.
- Education: Understanding tendon load management helps prevent recurrence.
Exercise program
First Phase: Function Movements
- Glute bridges
- Sit to stand
- Step ups
- Single leg balance
Second Phase: Glute Medius Strengthening
- Supine hip abduction
- Hip hitches
- Sliding hip abduction
Third Phase: Advanced Exercises
- Single leg hip thrusts
- Split squats
- Single leg deadlifts
- Side plank
- Banded side steps
If you suspect you have gluteal tendinopathy or are experiencing lateral hip pain, book in with one of our osteopaths, myotherapists or remedial massage therapists here at Canterbury Health Hub for assessment, treatment and management tips.