Overcoming Gluteal Tendinopathy: Tips for Recovery

Understanding Gluteal Tendinopathy

Definition and Overview

Gluteal tendinopathy is a common cause of hip pain, particularly in older women, but it can also affect younger individuals who engage in activities such as running, skiing, and dancing.

This condition affects the tendons connecting to the buttocks muscles, including the gluteus maximus, medius, and minimus, which run from the hipbone to the greater trochanter at the top of the thighbone.

This condition often coexists with hip tendonitis or bursitis, researchers to refer to it as greater trochanteric pain syndrome.

Common Symptoms

Gluteal tendinopathy is characterized by pain in the upper leg and gluteal area due to tendon deterioration.

Common symptoms of gluteal tendinopathy include pain or swelling in the hip, upper leg, or gluteal area. The pain can sometimes extend down to the knee.  

This deterioration can be caused by excessive activity or inactivity. Activities such as climbing stairs or lying on the side in bed can also exacerbate the pain.

Understanding these symptoms is crucial for identifying and managing gluteal tendinopathy.

For more information on related conditions, you can explore our articles on tendinopathy, tendonitis, and tendinosis.

Managing Gluteal Tendinopathy

Treatment Approaches

Managing gluteal tendinopathy involves a combination of strategies aimed at reducing pain and improving function.

While about half of individuals with this condition may improve without treatment, symptom relief could take up to a year. However, active treatment approaches can significantly speed up recovery (WebMD).

These treatment options should be treated as a general guideline, always consult with a healthcare professional for personalized guidance on tendinopathy treatment and medication that is right for you.

• Physical Therapy: Engaging in physical therapy exercises is highly recommended. Approximately 7 out of 10 people with gluteal tendinopathy experience significant improvements with eight weeks of physical therapy exercises. These exercises help to improve mobility and alleviate symptoms.
• Exercise: Regular exercise can prevent the worsening of gluteal tendinopathy and improve mobility. It is essential to start slow and listen to your body during exercise. Recommended exercises include bridges, step-ups, static abductions, single-leg hip hikes, and single-leg squats.
• Pain Management: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help manage pain. For more severe cases, a healthcare provider may recommend corticosteroid injections to reduce inflammation.
• Lifestyle Modifications: Avoiding activities that exacerbate symptoms, such as prolonged sitting or standing, can help manage pain. Using supportive footwear and avoiding high-impact activities can also be beneficial.
• Surgery: In some cases, surgery may be necessary to repair a torn tendon. This is typically considered when conservative treatments have failed to provide relief.

Importance of Physical Therapy

Physical therapy plays a crucial role in the management of gluteal tendinopathy. It involves a series of exercises designed to strengthen the muscles around the hip and improve flexibility.

Here are some key benefits of physical therapy:

• Improved Mobility: Physical therapy exercises help to improve the range of motion in the hip joint, making daily activities easier.
• Pain Reduction: Strengthening the muscles around the hip can help to alleviate pain by reducing the strain on the affected tendon.
• Prevention of Worsening: Regular physical therapy can prevent the condition from worsening and reduce the risk of future injuries.
• Customized Treatment: A physical therapist can design a personalized exercise program based on your specific needs and progress.
• Education: Physical therapists provide valuable education on proper body mechanics and techniques to avoid aggravating the condition.

If you are experiencing persistent pain, consult a healthcare provider to discuss the best treatment options for your condition.

Exercises for Gluteal Tendinopathy

Exercise and physical therapy play a crucial role in managing gluteal tendinopathy. They help prevent the condition from worsening and improve mobility.

Always consult with a healthcare professional before starting a new exercise regimen for your tendinopathy.

Various exercises can help stimulate tendons to heal and rebuild strength in cases of gluteal tendinopathy. It's essential to start slow and listen to your body during exercise (WebMD).

• Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Hold for a few seconds and lower back down.
• Step-Ups: Use a step or a sturdy platform. Step up with one foot, then bring the other foot up to meet it. Step back down and repeat.
• Static Abductions: Stand with your feet hip-width apart. Lift one leg to the side, keeping it straight. Hold for a few seconds and return to the starting position.
• Single-Leg Hip Hikes: Stand on one leg with the other leg hanging off a step. Lower the hanging leg by dropping your hip, then lift it back up by engaging your glutes.
• Single-Leg Squats: Stand on one leg and slowly lower yourself into a squat position. Keep your knee aligned with your toes and return to the starting position.

Isometric exercises, such as isometric side leg lifts, are recommended during the early stages of gluteal tendinopathy when tendons are sensitive. These exercises help strengthen the gluteal muscles without causing movement, aiding in the recovery process.

Safety and Precautions

Safety is crucial when performing exercises for gluteal tendinopathy. Here are some important precautions to keep in mind:

• Avoid Painful Exercises: If an exercise causes pain, stop immediately. Soreness after exercising is normal, but persistent pain should be addressed with a healthcare provider (WebMD).
• Start Slow: Begin with low-intensity exercises and gradually increase the intensity as your strength improves.
• Use Proper Form: Ensure you are using the correct form to avoid further injury. Consider working with a physical therapist to learn the proper techniques.
• Avoid Certain Stretches: Gluteal stretches, iliotibial band stretches, and tensor fascia latae stretches can further irritate the injured tendons and should be avoided

For more information on managing tendinopathy, visit our articles on tendinosis and tendonitis. If you are experiencing persistent pain, consult a healthcare provider for personalized advice and treatment options.

For more details on related conditions and treatments, check out our articles on proximal hamstring tendinopathy and adductor tendinopathy.

Seek RELIEF®

RELIEF® offers a science-backed, targeted approach to addressing symptoms associated with gluteal tendinopathy.^{1,2,3,4,5,6,7,8,9}

Focusing on treating impacted connective tissue, also known as fascia, that surround the affected tendon to promote healing and enable further support for nearby musculoskeletal structures. RELIEF® is a minimally invasive alternative to traditional treatments—and requires no steroids, medication, surgery, anesthesia, or post-procedure immobilization.

Contact us today to schedule a consultation and learn more about how RELIEF® may help tendinopathy and tendonitis.