Glute Tendinopathy – Symptoms, Causes, and Treatment Options

Overview of Glute Tendinopathy

Glute tendinopathy is a chronic tendon injury that develops when the tendons of the gluteus medius or gluteus minimus muscles become irritated, inflamed, or degenerate over time. These tendons help stabilize your pelvis during standing, walking, and running. When injured, they can no longer absorb or transfer load efficiently, leading to hip pain and functional limitations.

How common is glute tendinopathy?

Glute tendinopathy is one of the most common causes of outer hip pain in adults, especially in middle-aged women. Studies estimate that 10–25% of women over 50 experience this condition, often misdiagnosed as hip arthritis or lower back pain (Grimaldi et al., 2015, British Journal of Sports Medicine, https://doi.org/10.1136/bjsports-2014-094232). Men can also develop it, though prevalence is higher among women due to hormonal and biomechanical factors.

Daily Life Impact

Glute tendinopathy can significantly disrupt your daily routine:

• Work: Sitting or standing for long periods may increase discomfort, reducing productivity.
• Sleep: Lying on the affected side often worsens pain, leading to disturbed sleep.
• Sports & Exercise: Activities like running, hiking, or climbing stairs become painful.
• Relationships & Mental Health: Chronic pain can cause frustration, anxiety, and withdrawal from social activities.

How is glute tendinopathy different from hip arthritis or bursitis?

• Glute tendinopathy: Pain is localized on the outer hip, worsened by pressure, walking, or stair climbing.
• Hip arthritis: Pain is typically deep in the groin or buttock and linked to joint stiffness.
• Trochanteric bursitis: Causes similar outer hip pain but involves inflammation of the bursa (fluid-filled sac), not the tendon.

Glute tendinopathy often coexists with bursitis, making diagnosis and management more complex.

Symptoms of Glute Tendinopathy

The hallmark symptom of glute tendinopathy is outer hip pain that may radiate down the thigh. Symptoms range from mild to severe and can persist for weeks or months if untreated.

What are the main symptoms of glute tendinopathy?

• Pain on the outer hip: Often sharp when pressing the side of your hip or lying on it.
• Stiffness: Hip feels tight, especially after sitting or first thing in the morning.
• Pain with activity: Walking, climbing stairs, or running can trigger sharp discomfort.
• Sleep disturbance: Pain is worse at night when lying on the affected side.
• Tenderness: The outside of the hip may be sore to touch.

How severe can glute tendinopathy symptoms be?

Symptoms vary in intensity:

• Mild: Aching pain only after exercise.
• Moderate: Pain during daily activities such as standing, walking, or squatting.
• Severe: Constant pain, difficulty sleeping, and inability to tolerate basic movements.

Daily Life and Functional Impacts

• Work: Office workers may struggle with sitting, while labor-intensive jobs may worsen pain through lifting and standing.
• Sports: Runners and hikers may need to stop training due to hip pain.
• Sleep & Relationships: Chronic discomfort may cause fatigue and irritability, straining social and family life.
• Mental Health: Ongoing pain can contribute to stress, frustration, or even depression.

Red Flag Signs – When to Seek Help

See a healthcare provider promptly if you experience:

• Sudden, severe hip pain after trauma.
• Inability to bear weight on the leg.
• Pain radiating below the knee with numbness or tingling (possible nerve involvement).
• Swelling, redness, or fever (possible infection).

Reference:
Grimaldi, A., Mellor, R., Nicolson, P., Hodges, P., Bennell, K., & Vicenzino, B. (2015). Gluteal tendinopathy: a review of mechanisms, assessment, and management. British Journal of Sports Medicine, 49(10), 759–768. https://doi.org/10.1136/bjsports-2014-094232

Causes and Risk Factors for Glute Tendinopathy

Glute tendinopathy develops when the gluteal tendons are overloaded or compressed repeatedly, leading to microscopic damage and reduced healing capacity.

What usually causes glute tendinopathy?

• Repetitive stress: Running, stair climbing, or long-distance walking.
• Prolonged compression: Sitting with legs crossed or lying on the affected side.
• Sudden activity increases: Rapidly starting a new exercise routine without conditioning.
• Trauma: Falls or sudden hip strain.

Who is most at risk of glute tendinopathy?

• Middle-aged women: Especially between ages 40–60.
• Sedentary individuals: Weak glutes from prolonged sitting make tendons more vulnerable.
• Athletes: Runners, dancers, and tennis players often place high stress on the hip tendons.
• Pregnant or postpartum women: Hormonal changes and altered posture increase strain.
• Overweight individuals: Extra body weight increases tendon load.
• People with poor posture: Crossing legs frequently or standing with hip pushed out to one side.

Lifestyle and Biomechanical Factors

• Muscle imbalances: Weak glutes and core, combined with tight hip flexors, place extra load on the tendons.
• Age-related changes: Tendons lose elasticity and repair capacity with age.
• Occupation-related risk: Jobs that require prolonged standing, walking, or repetitive bending.
• Foot mechanics: Flat feet or poor footwear can alter hip load and trigger tendon irritation.

Comparison with Other Overuse Conditions

Glute tendinopathy is similar to Achilles tendinopathy or tennis elbow, where repetitive load causes tendon breakdown rather than healing. Unlike arthritis, tendinopathy does not primarily affect the joint but rather the tendon structure.

Reference:
Fearon, A. M., Scarvell, J. M., Neeman, T., Cook, J. L., Cormick, W., Smith, P. N., & Nash, C. (2013). Greater trochanteric pain syndrome: defining the clinical syndrome. British Journal of Sports Medicine, 47(10), 649–653. https://doi.org/10.1136/bjsports-2012-091565

Diagnosis, Recovery, and Management of Glute Tendinopathy

A glute tendinopathy diagnosis, recovery timeline, and management plan are essential parts of your journey from awareness of the condition to taking action. This section explains how health professionals identify the condition, what to expect in recovery, and how to manage symptoms effectively.

Diagnosis of Glute Tendinopathy

Glute tendinopathy is diagnosed through a combination of physical examination, clinical history, and sometimes imaging tests. The goal is to confirm the tendon as the source of your hip pain and to rule out other conditions that can mimic it.

How do doctors test for glute tendinopathy?

A healthcare provider will usually begin with a detailed conversation about your symptoms and activity history, followed by a physical examination. This may include:

• Palpation (touch test): Pressing on the outer hip, especially over the greater trochanter, to check for tenderness.
• Functional tests: Asking you to stand on one leg or climb stairs to see if pain increases.
• Resisted movement tests: Checking for pain when you push your leg outward against resistance, which stresses the glute tendons.
• Gait assessment: Watching how you walk to look for limping or pelvic drop.

These tests help pinpoint the tendon as the source of pain, rather than the hip joint, spine, or muscles.

When are imaging tests used for glute tendinopathy?

Imaging isn’t always necessary but can be used if your symptoms are severe, long-lasting, or unclear:

• Ultrasound: Detects tendon thickening or tears and is commonly used for tendinopathy.
• MRI (Magnetic Resonance Imaging): Provides detailed images of tendon degeneration and rules out other hip conditions.
• X-ray: May be used to rule out arthritis but does not show tendon damage.

How do practitioners find the root cause of symptoms?

A thorough evaluation looks beyond the tendon itself. Practitioners may identify:

• Biomechanical issues (weak glutes, poor posture, foot misalignment).
• Lifestyle contributors (prolonged sitting, leg crossing, or rapid increase in activity).
• Secondary factors (obesity, hormonal influences, or previous injury).

By finding the root cause, treatment can be tailored not only to relieve pain but also to prevent recurrence.

How is glute tendinopathy different from similar conditions?

• Trochanteric bursitis: Pain from inflamed bursae near the tendon.
• Hip arthritis: Stiffness and pain in the groin or joint, not just the outer hip.
• Sciatica: Pain radiating down the leg due to nerve compression.

Reference:
Grimaldi, A., & Fearon, A. (2015). Gluteal tendinopathy: integrating pathomechanics and clinical features in its management. Journal of Orthopaedic & Sports Physical Therapy, 45(11), 910–922. https://doi.org/10.2519/jospt.2015.5829

Recovery Timeline for Glute Tendinopathy

Most people recover from glute tendinopathy, but timelines vary depending on severity, lifestyle, and adherence to treatment.

How long does glute tendinopathy usually take to heal?

• Mild (early-stage, Grade 1): 6–8 weeks with load management and exercise therapy.
• Moderate (chronic, Grade 2): 3–6 months with structured rehabilitation.
• Severe (advanced degeneration or tendon tear): 6–12 months; surgery is rare but sometimes necessary.

If/Then Decision Pathway

• If your pain improves within weeks of rest and exercise, then you likely have a mild case that responds well to self-care.
• If pain persists beyond 8–12 weeks despite therapy, then a moderate case may require imaging and a longer rehab plan.
• If you cannot sleep, walk, or perform daily activities due to severe pain, then advanced medical interventions may be considered.

What factors influence recovery outcomes?

• Positive influences: Consistent physiotherapy, proper load management, strong adherence to exercises.
• Negative influences: Repeated aggravation (e.g., running too soon), obesity, poor posture, or untreated biomechanical issues.
• Recurrence risk: Tendinopathies can recur if the tendon remains overloaded or weak, so long-term prevention strategies are essential.

Returning to daily life and sport

• Work: Desk-based workers may need ergonomic adjustments to avoid prolonged hip compression.
• Sports: Return-to-sport protocols often require at least 3 months of progressive strength and conditioning.
• Lifestyle: Long-term strategies, such as regular exercise, weight management, and avoiding prolonged leg crossing, help prevent relapse.

Reference:
Cook, J. L., & Purdam, C. R. (2009). Is tendon pathology a continuum? A pathology model to explain the clinical presentation of load-induced tendinopathy. British Journal of Sports Medicine, 43(6), 409–416. https://doi.org/10.1136/bjsm.2008.051193

How to Manage Glute Tendinopathy

Managing glute tendinopathy involves a combination of self-care strategies, exercise therapy, and lifestyle changes. The goal is to reduce pain, restore strength, and prevent recurrence.

What’s the best way to manage glute tendinopathy at home?

Step-by-step self-help tips:

1. Avoid aggravating positions: Don’t sit cross-legged or lie on the painful side.
2. Apply ice or heat: Ice helps early on for inflammation; heat improves circulation in chronic cases.
3. Use a pillow at night: Place it between your knees to reduce hip compression.
4. Gentle stretches: Light hip stretches help relieve stiffness.
5. Strength exercises: Start with bridges, clamshells, and side-lying leg lifts.

These steps help reduce daily irritation while building the foundation for long-term healing.

Lifestyle and prevention strategies

• Ergonomics: Use supportive chairs and avoid long periods of sitting.
• Core and glute strength: Strong hips and pelvis muscles reduce tendon stress.
• Flexibility: Balanced stretching of hips and hamstrings prevents imbalances.
• Progressive loading: Slowly increase activity intensity to avoid re-injury.

Beyond physical strategies – whole-person management

• Coaching and habit formation: Helps you stay consistent with exercises.
• Lifestyle optimization: Prioritizing sleep, hydration, and balanced nutrition supports tendon healing.
• Community and social support: Group exercise or therapy programs help with accountability.
• Mental health support: Chronic pain can affect mood and sleep, so stress management may be included.

Comparison with other conditions

Unlike sciatica or arthritis, glute tendinopathy responds best to load management and tendon strengthening, not just rest or medication. This sets it apart as a condition where active rehabilitation is crucial.

Reference:
Mellor, R., Grimaldi, A., & Wajswelner, H. (2016). Exercise and load modification versus corticosteroid injection versus wait and see for persistent gluteal tendinopathy: a randomized clinical trial. BMJ, 355, i5359. https://doi.org/10.1136/bmj.i5359

Multidisciplinary Coordinated Care for Glute Tendinopathy at CARESPACE

Recovering from glute tendinopathy is often not just about reducing pain—it’s about addressing the root causes, restoring strength, and supporting your overall well-being. At CARESPACE, you receive multidisciplinary, coordinated care that combines physical therapy, mental health support, and lifestyle optimization, all in one integrated plan.

How does CARESPACE treat glute tendinopathy differently?

CARESPACE approaches glute tendinopathy with a team-based model rather than a single-discipline approach. This means your care is not limited to one provider or one method of treatment. Instead, you benefit from a coordinated plan that draws on expertise across several disciplines:

• Physiotherapy focuses on assessing tendon load, prescribing tailored strengthening programs, and guiding safe return to activity.
• Massage therapy helps release tight muscles around the hip and improve circulation for healing.
• Chiropractic care addresses alignment issues in the pelvis and spine that may increase stress on the glute tendons.
• Kinesiology and fitness training provide progressive loading programs to restore tendon strength and endurance.
• Acupuncture and naturopathic medicine offer natural pain relief and strategies to reduce inflammation.

This integrated model helps you get faster, more sustainable results because your providers share progress notes, coordinate care plans, and adjust your treatment as your recovery evolves.

Why does a team approach help glute tendinopathy recover faster?

Glute tendinopathy is influenced by more than just the tendon—it involves posture, biomechanics, muscle balance, and even mental health. CARESPACE’s team approach addresses all of these factors at once.

• Physical rehabilitation: Physiotherapy and kinesiology rebuild tendon capacity, while massage therapy relieves secondary muscle tension.
• Spinal and pelvic health: Chiropractic adjustments reduce uneven strain on the hip.
• Lifestyle optimization: Nutrition counseling supports tendon healing with anti-inflammatory strategies, while fitness training ensures long-term resilience.
• Mental health integration: Pain-related stress, insomnia, and frustration are supported by psychotherapy and mental performance coaching.

Instead of waiting weeks to see if one therapy works, you receive parallel, coordinated interventions, reducing downtime and preventing setbacks.

How does CARESPACE support the mental health side of glute tendinopathy?

Living with glute tendinopathy often means more than just dealing with physical pain. Many people experience stress, poor sleep, or frustration when daily activities and sports become difficult. CARESPACE integrates mental health into your care plan to ensure recovery is both physical and emotional.

• Psychotherapy helps you manage stress, cope with limitations, and build strategies for resilience.
• Mental performance coaching is especially useful if you’re an athlete, helping you stay motivated and focused during rehab.
• Nutrition support includes guidance on how diet influences energy, mood, and tendon health.
• Exercise as medicine is built into your plan, since movement improves both mood and recovery.

By coordinating physical and mental health care, CARESPACE makes sure you don’t just heal a tendon—you rebuild confidence and quality of life.

What does a coordinated CARESPACE glute tendinopathy recovery plan look like?

Every recovery journey is unique, but most follow a structured pathway across three phases:

Acute Phase (first 2–6 weeks)

• Focus on reducing pain and irritation with physiotherapy, massage, and acupuncture.
• Education on avoiding aggravating positions like crossing legs or lying on the sore side.
• Early coaching on posture and movement habits to prevent flare-ups.

Subacute Phase (6–12 weeks)

• Gradual loading of the glute tendons with kinesiology and physiotherapy.
• Chiropractic adjustments to improve pelvic and spinal mechanics.
• Sleep and stress management strategies through psychotherapy or coaching.
• Nutrition support to encourage healing and maintain healthy body weight.

Maintenance & Prevention Phase (beyond 12 weeks)

• Ongoing strength and conditioning through fitness training and kinesiology.
• Ergonomic advice for workstations and daily posture.
• Regular follow-up across disciplines to monitor progress.
• Lifestyle coaching to reduce recurrence risk and support long-term health.

This coordinated approach ensures that no factor is overlooked—whether it’s tendon strength, posture, sleep, or stress management.

Why is multidisciplinary care better than single-discipline treatment for glute tendinopathy?

Standard treatment for glute tendinopathy often relies on a single therapy, such as rest, injections, or medication. While these may provide temporary relief, they don’t always address the root causes of tendon overload. CARESPACE’s multidisciplinary care model offers distinct advantages:

• Faster recovery: Multiple therapies work together to reduce pain and restore function.
• Lower recurrence risk: Strength, posture, and lifestyle factors are addressed in one plan.
• Whole-person support: Both physical and mental health are included in your recovery.
• Convenience: A coordinated care team saves you time and ensures everyone is working toward the same goals.

By combining evidence-based therapies in a structured way, CARESPACE helps you not only recover but also build long-term resilience against future tendon injuries.

Related Conditions, FAQs, and Disclaimer for Glute Tendinopathy

Glute tendinopathy is a leading cause of outer hip pain, but it often overlaps with or mimics other musculoskeletal conditions. To help you understand the full picture, this section reviews related conditions, answers frequently asked questions, and provides important disclaimers for your safety.

Related Conditions for Glute Tendinopathy

Glute tendinopathy can be confused with several conditions that also cause hip, thigh, or leg pain. Knowing the differences helps ensure proper diagnosis and treatment.

• Trochanteric bursitis: Inflammation of the bursa near the hip joint. Unlike glute tendinopathy, bursitis involves swelling of a fluid-filled sac, but the two conditions often coexist.
• Hip osteoarthritis: Causes stiffness and deep groin pain, whereas glute tendinopathy typically causes tenderness on the outside of the hip.
• Sciatica (lumbar radiculopathy): Produces sharp, shooting pain that radiates down the leg due to nerve compression, while glute tendinopathy pain is localized.
• Hamstring tendinopathy: Involves tendon irritation closer to the buttock and back of the thigh, not the outer hip.

If you’d like to explore more, visit our Conditions List for a complete overview of related musculoskeletal issues.