Gluteal Tendinopathy – Do’s & Don’ts
Gluteal tendinopathy (often called greater trochanteric pain syndrome) is irritation or degeneration of the gluteus medius and/or minimus tendons at the hip. It commonly causes outer hip pain, especially when walking, climbing stairs, or lying on the affected side. Here, we will discuss what to and what not to do if you have lateral hip pain!
Do’s
1. Modify Activities
Reduce or break up long periods of walking, standing, or stair climbing.
Place a pillow between your knees when lying on your side to reduce tendon compression.
2. Gentle Exercise
Start with pain-free, low-load hip and glute strengthening exercises.
Progress gradually with guidance from a physiotherapist.
3. Stretching (with caution)
Gentle, controlled stretching only.
Avoid aggressive stretches that push the hip across the body.
4. Use Ice for Pain Relief
Apply an ice pack for 10–15 minutes to ease pain after activity.
5. Seek Professional Advice
See a physiotherapist for a tailored rehabilitation program.
Don’ts
1. Avoid Leg Crossing
Don’t sit or stand with your legs crossed — it compresses the tendons.
2. Limit Aggressive Stretching
Skip ITB or across-body stretches that increase outer hip compression.
3. No Sudden Activity Spikes
Avoid sudden increases in walking, running, or stair climbing.
4. Don’t Ignore Pain
Stop or modify activities/exercises that cause sharp or worsening pain.
5. Don’t Sleep on the Affected Side
If unavoidable, use cushioning (pillow) to reduce pressure.
6. Avoid Hard Surfaces
Don’t sit or lie on hard surfaces for too long.
Recovery Tip
Healing takes time — often weeks to months. The key to progress is:
Gradual activity modification - pace yourself
Consistent, guided rehab - consistency is key
Respecting your pain limits - load + listen to your body
With the right approach, most people can return to pain-free activity. If you suffer from hip pain, please consult a physiotherapist for thorough assessment and personalised care.
