Gluteal tendinopathy exercises

Gluteal tendinopathy is the most common cause of pain on the outer side of the hip. The gluteus medius and minimus muscles run from the pelvis to a bony bump on the side of the thigh bone called the greater trochanter, and their tendons attach there. When those tendons are overloaded they become irritated and painful, often with an inflamed bursa sitting alongside them.

It is usually a load problem rather than an injury. It is more common in women around and after menopause, in people who have had a spell of much more walking or running than usual, and in those who have been fairly inactive and then done a lot at once. Compression matters too: sitting with the legs crossed, standing with the hip pushed out to one side, and lying on the painful side all squash the tendon against the bone.

The classic symptoms are pain over the bony point of the outer hip that is tender to press, worse lying on that side at night, sore after sitting for a while, and sore going up stairs or hills. Some people feel it spreading down the outside of the thigh. Disturbed sleep is usually the biggest complaint.

It is not dangerous, and it responds well once the compression is reduced and the tendon is loaded properly. Night pain often improves within a few weeks with simple positioning changes, while the tendon itself typically takes three to six months to build real capacity. This programme takes the compression off, loads the tendon progressively, then rebuilds hip strength and walking tolerance.

Who this programme is for

Adults with pain localised to the bony point of the outer hip, tender to press, and worse with lying on that side or standing on one leg. It suits both recent lateral hip pain and long-standing night pain. Deep groin pain, or pain with a fever or after a fall, needs assessment first.