Managing Gluteal Tendinopathy: A Comprehensive Guide for Patients

Struggling with persistent pain on the outer hip or buttock? You might be dealing with gluteal tendinopathy—a common yet often misunderstood condition affecting the tendons connecting your glute muscles to the hip. At Pursuit Physiotherapy in Victoria, BC, we specialize in turning frustration into freedom. Let’s break down how to manage this condition effectively, so you can reclaim comfort in daily life.

What Causes Gluteal Tendinopathy?

Gluteal tendinopathy arises when tendons supporting your hip become irritated due to overuse, poor mechanics, or repetitive strain. Think of it as a “overworked rope” struggling to handle tension. Key triggers include:

• Prolonged sitting or standing with uneven weight distribution.

• Sudden increases in activity (e.g., hiking, running).

• Repetitive movements like stair-climbing or crossing legs.

Why Load Management is Crucial

One of the most important factors in managing gluteal tendinopathy is reducing the compression and tensile load on the tendons. Essentially, we want to avoid putting too much stress on the tendon while it’s healing. This means paying attention to your body mechanics and being mindful of your activity levels.

You may be asked to track your activities using an activity diary, especially if you're having trouble identifying which activities are causing pain. It’s often the case that cumulative load over several days contributes to the problem. By tracking your movements and exercises, you can gain insights into what might be aggravating your tendons and take steps to reduce those triggers.

Do’s & Don’ts for Faster Recovery

It’s important to stay active, but you need to choose the right activities that will support your healing process. Here are some activities that are generally safe and beneficial for people with gluteal tendinopathy:

1. Walking: Gentle walking on flat surfaces in short bursts is an excellent low-impact exercise to maintain mobility without putting excessive strain on the tendons. Just be sure to stay within your pain limits.

2. Swimming & Hydrotherapy: Water exercises provide excellent support and resistance while minimizing stress on the joints and tendons.

3. Strength Training: Incorporating strength exercises into your routine helps to strengthen the muscles around the hip joint, which can reduce the load on the tendons and improve overall function. Make sure to stay within pain limits to avoid overloading the tendon.

Activities to Avoid (at Least in the Short-Term)

While staying active is crucial, there are certain movements and activities that should be avoided during the healing process to prevent further irritation of the gluteal tendons:

1. Uncontrolled Hip Adduction: Movements like climbing stairs or getting up from a sitting position that involve uncontrolled hip adduction (the inward movement of the leg) should be avoided.

2. Long Walks with Uneven or Heavy Loads: Long walks, especially on uneven terrain or while carrying heavy loads, can place excessive stress on the hip tendons and should be avoided.

3. Side-Lying Positions: Lying on the affected side can increase pressure on the tendon, so it’s best to sleep in a different position, such as on your back or unaffected side.

4. Crossing the Legs: Sitting with your legs crossed places additional strain on the hip and should be avoided as it can exacerbate the pain.

Man experiencing hip pain in Victoria, BC – Pursuit Physiotherapy & Chiropractic

Movement Hacks to Protect Your Hips

Proper movement patterns play a vital role in minimizing tendon compression and promoting healing. Here are some essential movement strategies to incorporate into your daily routine:

1. Sit-to-Stand: When getting up from a seated position, avoid using hip adduction. This may seem small, but minimizing excessive movement in the hip can make a significant difference in reducing pain. Be sure to practice this with guidance from your therapist until you’re able to do it pain-free.

2. Sleeping Positions: Find a sleeping position that reduces pressure on the affected tendon. Consider sleeping on your back with a pillow between your knees or on your unaffected side.

3. Standing and Walking Posture: Avoid hanging on one hip or adopting a posture that involves excessive hip adduction. Stand tall with your weight evenly distributed across both hips, and avoid shifting your weight onto one leg for prolonged periods.

4. Stair Navigation: When going up or down stairs, avoid traditional step-up motions. Instead, use a sideways or cowboy-style technique to reduce the load on the affected hip.

5. Ergonomic Adjustments: Pay attention to your work and home environments. Ensure that your workspace is set up ergonomically to reduce strain on your hips. For example, use a chair with good support and make sure your computer is at eye level to prevent slouching.

Pain Management: Mindset Matters

Living with chronic pain can be mentally challenging, so it’s essential to approach pain management with a positive mindset. Here are some important tips for managing pain effectively:

1. Chronic Pain Understanding: Help yourself understand that chronic pain doesn’t necessarily mean you’ve caused more damage. Tendons can become sensitive, and it’s normal for discomfort to persist even as the tendon heals. Understanding this helps manage expectations and reduce anxiety.

2. Safe Pain Levels for Exercise: While it’s important to stay active, you don’t want to push through pain that’s beyond a tolerable level. Use the safe pain threshold for exercise, which has been shown to help manage lower limb tendinopathies effectively. Though there’s limited research specifically on gluteal tendinopathy, this approach is beneficial for many other tendon issues.

Weight & Wellness: A Balancing Act

Your body weight can have an impact on the health of your tendons. Increased body weight may lead to higher levels of circulating cytokines, which can contribute to inflammation. This can worsen tendon pain and slow down healing. Managing your weight can help reduce these inflammatory markers and support tendon recovery.

If weight management is necessary, consider incorporating healthier eating habits and increasing physical activity in a way that doesn’t exacerbate your symptoms. If needed, work with a nutritionist or your physical therapist to develop a tailored plan.

Excess weight can increase inflammation, slowing tendon recovery. Small changes make a difference:

• Swap sugary snacks for anti-inflammatory options (think berries, nuts, leafy greens).

• Try low-impact cardio (cycling, swimming) to stay active without strain.

Ready to Take the Next Step?

Don’t let hip pain sideline your life. Book a Assessment with our experts at Pursuit Physiotherapy and start your journey to lasting relief.

FAQ

Q: How long does recovery take?
A: With consistent care, most patients see improvement in 6–12 weeks.

Q: Can I still work out?
A: Yes! We’ll guide you on modifying exercises to stay active safely.