Say Goodbye to Hip Pain: How Physiotherapy Can Help You Manage Gluteal Tendinopathy

At Inner Strength Bayside, we understand that hip pain can be a significant disruption to your daily life. If you’ve been experiencing pain on the outer side of your hip, it might be due to Gluteal Tendinopathy (GT). This common condition affects the tendons of the gluteus medius and minimus muscles of the hip, leading to discomfort and restricted movement. But don’t worry—physiotherapy can help you find relief and get back to doing what you love!

What is Gluteal Tendinopathy?

Gluteal Tendinopathy occurs when the tendons connecting the gluteal muscles in the buttock to the hip joint become irritated or overloaded. These tendons are crucial for stabilizing the hip, especially during activities like walking, running, and standing on one leg. When the tendons are stressed too much, they can become painful and weakened, leading to GT.

Unlike other types of hip pain, such as sciatica or bursitis, GT specifically causes pain on the outer side of the hip. This pain may even radiate down the thigh but never extend past the knee. While it commonly affects active individuals, anyone can develop GT, especially if their activity level changes suddenly or they experience repetitive strain on their hips.

How to Identify Gluteal Tendinopathy: Signs and Symptoms

Recognizing the symptoms of Gluteal Tendinopathy is key to getting the right treatment. Here are some common signs to look for:

• Lateral hip pain: Pain that is concentrated on the outer side of your hip or thigh. It might worsen with activities like standing on one leg, getting out of a chair, or climbing stairs.
• Night pain: Many people with GT experience discomfort while lying on the affected side at night. You may even feel pain on the opposite side if you’re lying with your legs crossed.
• Weakness in the glutes: Over time, GT can lead to “gluteal amnesia,” where the glutes aren’t firing properly, causing weakness and a flattened appearance of the buttocks.
• Pain with certain activities: You might notice pain when walking uphill, sitting for long periods, or engaging in other high-load movements.

If you identify with any of these symptoms, it’s time to take action and get the right treatment!

Activity Modifications: What to Do and What to Avoid

While physiotherapy is key in treating Gluteal Tendinopathy, making certain adjustments in your daily activities can significantly reduce pain and help you heal faster.

What to Do:

• Wider stance: Standing with your feet slightly wider apart can reduce pressure on your gluteal tendons and help with pain relief.
• Low-impact exercises: Swap high-impact activities like running for swimming, cycling, or walking on flat ground. These exercises allow you to stay active without overloading your tendons.
• Sleep adjustments: If sleeping on your side is painful, try placing a pillow between your knees or sleeping slightly on your stomach to reduce pressure on your hips.

What to Avoid:

• Excessive hip flexion: Avoid sitting in low chairs or crossing your legs, as these positions can compress the gluteal tendons.
• Intense activity too soon: Gradually return to physical activity and avoid pushing your limits too quickly, which can worsen your symptoms.

Easy Exercises to Start Your Recovery

Rebuilding strength in the muscles around your hip is crucial for a full recovery from Gluteal Tendinopathy. These simple exercises can help you regain strength and stability while avoiding excess strain on your tendons.

Isometric Hip Abduction with a Belt in Sitting

How to do it: Start sitting on a high chair, with your hips above your knees. Wrap a belt around the top of your knees and gently press your knees outward, engaging your glutes without moving your pelvis.

Why it helps: This exercise strengthens the gluteus medius without adding pressure to the tendons, making it ideal in the early stages of recovery.

Hold for 10 seconds, repeat x5. Have a x10 sec rest break between each repetition.

Bridges

How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes as you rise, then lower down.

Why it helps: This movement activates the glutes while strengthening the hips and lower back muscles, without overloading the tendons.

Repeat 3 x 10, ensure you take a 10 sec rest between each set.

Supported Squats

How to do it: Stand with you feet hip width apart in front of a hand rail or benchtop. Push through your heels and sit back into a deep squat, keeping your knees hip width apart. Focus on engaging your glutes as you rise. For an extra challenge, have a resistance band at the top of your knees and push your knees out against the band.

Why it helps: This functional movement helps with strength and stability while minimizing strain on your hips.

Repeat 3×10, ensure you take a 10 sec rest between each set.

As you progress, you can gradually increase the duration of the hold, and intensity of these exercises. But remember, the goal is to perform them pain-free or with minimal discomfort (around 1-2/10 on the pain scale).

The reps and sets should be individualised to your ability. You should feel your gluteal muscles fatiguing after performing these exercises, however if these exercises are causing more than a 1-2/10 on the pain scale you will need to regress the amount of repetitions and hold times with these exercises.

How Physiotherapy at Inner Strength Bayside Can Help

At Inner Strength Bayside, we are committed to helping you recover from Gluteal Tendinopathy with a personalized treatment plan tailored to your needs. Our physiotherapists will guide you through rehabilitation, ensuring that you perform exercises safely and effectively. We’ll also help you modify your activities and provide hands-on treatments, such as dry needling or manual therapy, to alleviate pain and promote healing.

We understand how frustrating it can be to deal with persistent pain, but with the right approach, you can overcome Gluteal Tendinopathy and return to your daily activities with confidence.

If you’re struggling with hip pain, don’t wait. Contact us today to schedule an appointment, and let us help you take the first step toward a pain-free life! Click here to book online.