Managing Gluteal Tendinopathy
Gluteal Tendinopathy is a common causes of pain around the outer hip — especially in women over 50. At Shenton Quarter Physio we see this condition frequently, often presenting as discomfort or aching on the outside of the hip that can make walking, sleeping, or even sitting uncomfortable.
What is Gluteal Tendinopathy?
Gluteal Tendinopathy refers to irritation or degeneration of the tendons that attach your gluteal muscles (mainly gluteus medius and gluteus minimus) to the outer part of the hip bone (the greater trochanter). These tendons help stabilise your pelvis and control leg movement during walking, climbing stairs, and standing on one leg.
When the tendon is repeatedly loaded or compressed in an inefficient way, small micro-tears can occur, leading to inflammation, thickening, and pain. Over time, this can limit mobility and impact functional activities if not addressed.
Who does it Affect?
While anyone can develop Gluteal Tendinopathy, it most commonly affects women aged 40–70. Several factors may contribute, including:
Hormonal changes around menopause that influence tendon health
Weakness of the hip stabiliser muscles
Poor movement control or biomechanics
A sudden increase in load or activity, including walking, hiking, or stair climbing
Sitting for long periods on low or hard surfaces
Common Signs & Symptoms
People with Gluteal Tendinopathy often describe:
Pain or tenderness on the outside of the hip
Discomfort when lying on the affected side (especially at night)
Pain when walking up stairs or hills
Soreness after prolonged standing or walking
A dull ache radiating down the outer thigh (sometimes mistaken for sciatica)
If these symptoms sound familiar, you may be experiencing Gluteal Tendinopathy — but as similar symptoms can come from other conditions, a thorough assessment is essential for an accurate diagnosis and the most effective treatment plan.
Home Management Tips
While physiotherapy input is key to long-term recovery, there are a number of practical steps you can take at home to reduce irritation and support healing:
Sleep with a pillow between your knees or use a soft mattress topper to reduce pain when sleeping on your side
Avoid crossing your legs while sitting
Sit on a tall chair, so that your knees are above hip height
Take smaller steps when walking
Stay active, although reducing or minimising aggravating activities may be helpful
When to See a Physiotherapist
If your hip pain has lasted more than a few weeks or is affecting your sleep and mobility, it’s time for a professional assessment.
At Shenton Quarter Physio, our physiotherapists will:
Perform a comprehensive hip assessment
Identify contributing factors (posture, gait, strength)
Provide hands-on treatment if required and a progressive exercise plan
Guide you safely back to walking, sport, or daily activity
It’s important to remember that not all pain on the outside of the hip is caused by Gluteal Tendinopathy. Other conditions such as referred pain from the lower back, bursitis, hip joint arthritis, or even nerve irritation can produce similar symptoms. Because these issues can overlap, getting an accurate diagnosis is essential. At Shenton Quarter Physio in Shenton Park, our experienced team can perform a detailed examination to determine the true source of your pain and create a treatment plan that targets the underlying cause - not just the symptoms.