Understanding Lateral Hip Pain: Gluteal Tendinopathy and How PROmotion Health Can Help
Lateral hip pain is a common condition affecting many Australians, particularly middle-aged women and active individuals. One of the primary causes of this pain is gluteal tendinopathy, a condition resulting from degeneration or irritation of the gluteal tendons, primarily the gluteus medius and gluteus minimus. This condition can significantly impact mobility, daily activities, and overall quality of life.
At PROmotion Health, our team of experts specialises in the diagnosis, treatment, and rehabilitation of gluteal tendinopathy. In this blog, we will explore the causes, symptoms, and management of this condition and how our dedicated team can help you regain pain-free movement.
What is Gluteal Tendinopathy?
Gluteal tendinopathy is a condition that arises from repetitive stress or overuse of the gluteal tendons, leading to degeneration, inflammation, and pain. It is the most common cause of greater trochanteric pain syndrome (GTPS), which is characterised by pain on the outside of the hip.
The gluteus medius and gluteus minimus tendons attach to the greater trochanter, the bony prominence on the side of the hip. When these tendons become irritated, micro-tears can develop, leading to chronic pain and discomfort. This condition is often seen in individuals who engage in repetitive activities such as running, walking, or prolonged standing.
Common Causes and Risk Factors
Several factors contribute to the development of gluteal tendinopathy, including:
- Repetitive Overuse: Excessive walking, running, or standing on one leg can strain the gluteal tendons over time.
- Hip Muscle Weakness: Weak gluteal muscles reduce the ability to stabilise the hip, increasing tendon stress.
- Poor Biomechanics: Abnormal walking or running patterns, excessive hip adduction (legs crossing midline), and pelvic instability can lead to excessive strain on the tendons.
- Age and Gender: Women over 40 are at higher risk due to hormonal changes affecting tendon structure.
- Tight Iliotibial (IT) Band: A tight IT band can increase friction and compression on the gluteal tendons, worsening symptoms.
Sudden Increase in Activity: Rapid changes in exercise intensity or frequency can lead to overuse injuries.
Signs and Symptoms of Gluteal Tendinopathy
If you are experiencing lateral hip pain, it is important to recognise the common signs of gluteal tendinopathy:
- Pain on the outer hip: Tenderness over the greater trochanter, especially when pressing on the area.
- Pain while lying on the affected side: Many individuals find it difficult to sleep due to discomfort when resting on the painful hip.
- Pain with prolonged standing or walking: Symptoms often worsen with increased activity.
- Stiffness and weakness: Limited hip mobility and weakness in the gluteal muscles.
Pain when climbing stairs or getting out of a chair: Activities that require hip stability can become challenging.
How PROmotion Health Can Help
At PROmotion Health, we take a holistic and evidence-based approach to managing gluteal tendinopathy. Our team of physiotherapists, massage therapists, podiatrists and exercise physiologists work together to provide personalised treatment plans tailored to your needs.
- Accurate Diagnosis and Assessment
Our experienced professionals begin with a comprehensive assessment, including:
- Clinical examination to evaluate pain levels, strength, and range of motion.
- Movement analysis to identify biomechanical issues that may contribute to the condition.
- Ultrasound or imaging referrals when warranted.
- Individualised Treatment Plans
Once diagnosed, our team creates a customised treatment plan that may include:
Exercise-Based Rehabilitation
- Targeted Strengthening Exercises: Progressive loading exercises focusing on the gluteus medius and minimus to improve tendon resilience.
- Hip and Trunk Stability Exercises: Strengthening surrounding muscles to enhance hip stability and reduce strain on tendons.
- Stretching and Mobility Drills: Addressing tight muscles such as the IT band and hip flexors to alleviate compression.
Load Management and Activity Modification
- Our experts guide you on adjusting activities to prevent further tendon damage while maintaining mobility.
- Advice on avoiding prolonged sitting with crossed legs and limiting excessive stair climbing.
Manual Therapy and Pain Relief Techniques may include;
- Soft tissue release and myofascial techniques to reduce muscle tightness.
- Dry needling or acupuncture to relieve muscle tension and pain.
- Joint mobilisation to improve hip movement and function.
- Education and Prevention Strategies
At PROmotion Health, we empower our patients with education on injury prevention, including:
- Proper walking and running techniques to reduce excess strain on the hip.
- Footwear recommendations to ensure optimal support.
- Long-term strengthening programs to prevent recurrence.
- Return to Sport and Daily Activities
For active individuals, we provide a gradual return-to-activity plan, ensuring you regain full function safely. Whether you are a runner, a gym enthusiast, or simply want to move pain-free, our team will guide you through every step of the recovery process.
Take Control of Your Hip Health Today!
Lateral hip pain caused by gluteal tendinopathy can be frustrating, but with the right treatment, recovery is possible. At PROmotion Health, we are committed to helping you move better, feel stronger, and live pain-free.
If you are experiencing persistent hip pain, don’t wait—contact our team today to book an assessment and start your journey toward recovery!
