Outer Hip Pain? It Might Be Gluteal Tendinopathy
TRI STAR STRENGTH x REHAB | ATHLETE HQ
Do you get a nagging ache on the outside of your hip? Maybe it hurts when you walk, climb stairs, or lie on that side at night. It's easy to blame a “tight hip.” But this kind of pain often comes from something else: your gluteal tendon.
This is called gluteal tendinopathy. It's one of the most common causes of outer hip pain, and the good news is, it's very treatable.
What Is Gluteal Tendinopathy?
Your glute muscles connect to your hip bone through tendons. These tendons help keep your hip stable when you walk, run, or stand on one leg.
When those tendons get overloaded, they can become irritated and sore. That's gluteal tendinopathy. You might also hear it called greater trochanteric pain syndrome, or even “hip bursitis,” though the tendon is usually the real cause.
Why Does It Happen?
Tendons are built to handle stress. Problems start when they're asked to handle more than they're ready for.
This can happen if you:
Suddenly ran more miles or added hills
Started a new workout routine
Got back into a sport after time off
Simply became more active than usual
It's common in adults over 50, especially women. But active people of all ages can get it too. It's less about damage and more about your tendon needing time to catch up.
What Actually Helps
Here's the good news: you usually don't need to stop moving completely, and heavy stretching isn't the answer either. Stretching that pushes on the outside of the hip can sometimes make things feel worse.
The real fix is gradually building your tendon's strength so it can handle more. A few exercises that often help:
Glute bridges: Lie on your back, feet flat, and lift your hips up. This builds basic hip and glute strength.
Side-lying leg lifts:Lying on your side, lift your top leg slowly. This targets the muscles that support your hip.
Sit-to-stands: Practice standing up from a chair with control. This connects hip strength to everyday movement.
Start light and go slow. If a movement causes sharp pain, ease off and try a smaller range of motion.
A Simple Way to Think About It
Your hip probably doesn't need less activity.
It needs a smarter plan to build back up.
When Should You Get It Checked Out?
A little soreness after trying something new is normal. But if your hip pain keeps coming back, affects your sleep, or is making it hard to walk or exercise, it's worth having it looked at.
A physical therapist can figure out what's really going on and help you build a plan that fits your goals, whether that's running, hiking, or just getting through your day without pain.
Frequently Asked Questions
What is gluteal tendinopathy?
It's irritation of the tendons that connect your glute muscles to your hip bone. It's a common cause of pain on the outside of the hip.
What exercises help gluteal tendinopathy?
Glute bridges, side-lying hip lifts, and sit-to-stands are simple exercises that can help build strength around the hip.
Can I still exercise with gluteal tendinopathy?
In most cases, yes. You may just need to modify certain movements while you build strength back up.
Is gluteal tendinopathy the same as hip bursitis?
Not always. Outer hip pain can come from the tendon, the bursa, or both. A physical therapist can help figure out the cause.
When should I see a physical therapist for hip pain?
If your hip pain keeps coming back, affects your sleep, or limits your activity, it's a good idea to have it evaluated.