Gluteal Tendinopathy: Understanding Hip Pain

Hip pain is a common issue that affects people of all ages, from active individuals to those who spend long hours sitting at work. One of the leading causes of persistent pain on the outside of the hip is a condition known as gluteal tendinopathy. This problem can limit everyday activities, disturb sleep, and make exercise or even walking difficult.

At Revamp Physiotherapy in Carina, Brisbane, we frequently see patients with this condition, often after months of living with ongoing discomfort. Early understanding, management, and appropriate physiotherapy can significantly reduce pain and help you return to normal movement.

In this article, we’ll explore the causes, symptoms, and treatments of gluteal tendinopathy, while offering guidance on when to seek professional help.

What Is Gluteal Tendinopathy?

Gluteal tendinopathy refers to irritation, degeneration, or injury of the gluteal tendons, particularly the gluteus medius and gluteus minimus tendons, which attach to the bony part of the hip known as the greater trochanter.

These tendons play an important role in stabilising the pelvis and supporting hip function during walking, running, climbing stairs, and standing on one leg. When the tendons become overloaded or irritated, pain develops on the outside of the hip — sometimes called greater trochanteric pain syndrome (GTPS).

Unlike a sudden injury, gluteal tendinopathy is often caused by repetitive strain or gradual overload rather than one single event.

What Causes Gluteal Tendinopathy?

There are several reasons why this condition develops. Some of the most common include:

• Repetitive overload – Activities that involve repeated use of the hip muscles, such as running, hill walking, or standing for long periods, can place strain on the tendons.

• Muscle weakness or imbalance – Weakness in the gluteal muscles or surrounding areas (such as the core) forces the tendons to absorb more load than they should.

• Poor biomechanics – Poor posture, altered gait, or movement patterns (for example, crossing the legs frequently or standing with one hip dropped out to the side) can irritate the tendons.

• Age-related changes – Tendons naturally lose some of their elasticity with age, making middle-aged and older adults more susceptible.

• Sudden increase in activity – Rapidly starting new exercise routines, particularly running or high-impact sports, can overload the tendon.

• Hormonal influences – Women, particularly during menopause, are more prone due to hormonal changes that affect tendon health.

What Are the Symptoms of Gluteal Tendinopathy?

The symptoms of gluteal tendinopathy can vary in intensity but often include:

• Pain on the outside of the hip – Often felt directly over the bony point of the hip (greater trochanter).

• Pain when lying on the affected side – Night discomfort is common and often disrupts sleep.

• Discomfort when climbing stairs, walking uphill, or running – Activities that require hip stabilisation tend to worsen the pain.

• Soreness after sitting for long periods – Especially if crossing the legs.

• Weakness in the hip – Difficulty standing on one leg or reduced stability during walking.

• Pain radiating down the outer thigh – In some cases, discomfort spreads towards the knee, but it usually does not extend below it.

If left untreated, the pain may worsen and affect day-to-day activities, significantly impacting quality of life.

Early Management Strategies for Gluteal Tendinopathy

If you’re experiencing early symptoms, there are several conservative steps you can take to reduce discomfort and protect the tendon:

1. Activity modification

Avoid aggravating movements such as crossing your legs, standing with your hip pushed out to the side, or lying on the painful side. Opt for sleeping on your back or on the opposite hip with a pillow between your knees.

2. Ice or heat application

Applying ice may help reduce inflammation and irritation in the early stages. Heat, on the other hand, can help relax the surrounding muscles if they are tight.

3. Reduce aggravating activities

Limit running, long walks, or high-impact exercise until the pain improves. Replace them with low-impact activities like cycling, swimming, or using an elliptical trainer.

4. Strengthening and gentle exercises

Initial exercises such as side-lying leg lifts, clamshells, or hip bridges (if tolerated) may help maintain muscle strength. It’s best to perform these under the guidance of a physiotherapist to avoid incorrect technique.

5. Over-the-counter pain relief

Anti-inflammatories or simple pain relievers, taken under the guidance of your GP or pharmacist, may help in managing discomfort.

When Should You See a Physiotherapist?

If your pain is persistent and interfering with daily life, seeking physiotherapy is the best step forward. You should book an appointment if:

• The pain has lasted longer than a couple of weeks despite self-care.

• Sleep is being regularly disrupted.

• You struggle with walking, climbing stairs, or returning to normal exercise.

• The pain is spreading further down the leg.

• You are unsure about which exercises are safe and effective.

How Physiotherapy Helps Gluteal Tendinopathy

A physiotherapist plays a crucial role in diagnosing and managing gluteal tendinopathy. At Revamp Physiotherapy, Carina, our treatment approach often includes:

Comprehensive assessment

We’ll assess your movement patterns, muscle strength, and daily habits to identify contributing factors.

Tailored exercise program

Targeted strengthening of the gluteal muscles and surrounding stabilisers helps restore balance and reduce tendon load.

Manual therapy

Hands-on treatment may help reduce muscle tightness and improve joint mobility around the hip.

Education and advice

You’ll learn safe movement patterns, correct posture, and lifestyle modifications to protect the tendon.

Load management strategies

We’ll guide you in gradually returning to activity without overloading the tendon, ensuring long-term recovery.

Adjunct therapies

In some cases, shockwave therapy or taping techniques may be recommended as part of the treatment plan.

Long-Term Outlook and Prevention

With the right management, most people make a full recovery from gluteal tendinopathy. However, prevention is just as important. Consider the following strategies:

• Maintain strong gluteal and core muscles – Regular exercise helps support the hip and reduce tendon strain.

• Avoid prolonged poor posture – Standing with weight shifted to one side or crossing legs often should be minimised.

• Warm up properly – Especially before running, walking long distances, or sports.

• Gradual activity progression – Increase exercise intensity slowly to allow tendons time to adapt.

• Supportive footwear – Wearing shoes with good cushioning and stability reduces stress on the hips.

Why Choose Revamp Physiotherapy in Carina, Brisbane?

At Revamp Physiotherapy, we are passionate about helping people recover from tendon injuries like gluteal tendinopathy. Our experienced physiotherapists use evidence-based treatment methods to provide long-lasting results.

We pride ourselves on offering:

• Personalised care tailored to your needs.

• A supportive environment where your recovery is prioritised.

• Holistic treatment addressing not just the pain, but the underlying cause.

• Guidance for long-term prevention to avoid recurring issues.

Gluteal tendinopathy can be painful and frustrating, but it doesn’t have to hold you back. With the right management, most people achieve a full recovery and return to their normal lifestyle.

Physiotherapy is one of the safest and most effective approaches to managing this condition, helping reduce pain, restore function, and prevent recurrence.

If you’re struggling with hip pain or suspect you may have gluteal tendinopathy, our team at Revamp Physiotherapy in Carina, Brisbane, is here to help.