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What is Gluteal Tendinitis?
Written by Medicover Team and Medically Reviewed by Dr Rahul Ramchandra Supe , Orthopedics
Suppose you're experiencing persistent pain in your hip or buttock, particularly when walking, climbing stairs, or lying on your side. In that case, you could be experiencing gluteal tendinitis, also known as gluteal tendonitis. This condition affects the tendons of the gluteal muscles, which are responsible for hip movement and stability. When these tendons become irritated or inflamed, everyday tasks can become uncomfortable, and mobility may be reduced.
Whether you're an active runner or someone who sits for long hours, With rest, therapy, and stretching, most people recover well. Understanding this condition can help you manage and recover effectively.
What are the Symptoms of Gluteal Tendinitis?
Gluteal tendinitis often begins with subtle discomfort in the hip or buttock area but can gradually worsen if left untreated. Here are key symptoms to watch for:
Common Signs of Gluteal Tendinitis You Shouldn't Ignore
- Persistent pain on the outside of the hip or buttocks, especially while walking, climbing stairs, or standing for long periods.
- Pain that worsens at night, particularly when lying on the affected side.
- Stiffness or limited mobility in the hip makes it difficult to squat, sit, or rise from a chair.
- Tenderness over the greater trochanter (the bony point of the hip).
- Pain when crossing legs or stretching the hip outward.
- Increased discomfort after prolonged sitting or physical exertion.
In some cases, this condition is mistaken for sciatica or lower back pain due to overlapping symptoms. That's why early recognition and diagnosis are essential for targeted treatment.
What are the Causes of Gluteal Tendinitis?
Gluteal tendinitis develops when the tendons that connect the gluteal muscles to the hip bone become irritated or overloaded. Tendon pain near the hip often results from a combination of mechanical stress and certain lifestyle habits. Root Causes Behind Gluteal Tendon Pain:
- Repetitive overuse: Activities that involve frequent hip movements, such as running, hiking, cycling, or stair climbing, can lead to microtears in the tendons, eventually causing inflammation.
- Muscle imbalances or weakness: When surrounding muscles (like the core or hip stabilizers) are weak, the gluteal tendons must work harder to support movement, increasing the risk of strain.
- Sudden increases in physical activity: Starting a new workout routine or increasing intensity too quickly can overload the tendons before they have time to adapt.
- Trauma or injury: A direct blow to the outer hip or a hard fall can trigger acute inflammation of the gluteal tendons.
- Poor posture and gait mechanics: Walking with improper alignment, having a leg-length difference, or poor sitting habits can lead to uneven stress on the hip tendons.
- Age-related degeneration: As tendons lose elasticity with age, they become more prone to wear and inflammation, especially in middle-aged and older adults.
Understanding these root causes can help in both treating and preventing this common source of outer hip pain.
Who's at Risk for Gluteal Tendinitis?
Some individuals are more prone to developing gluteal tendinitis than others. Here are common risk factors:
- Age over 40: Tendons become weaker and stiffer as we age.
- Women: Women are more prone due to body structure and hormonal changes.
- Active lifestyle: Runners, cyclists, and dancers often use their hips more, which can strain the tendons.
- Sedentary lifestyle: Excessive sitting can weaken the glute muscles and stress the tendons.
- Extra body weight: Carrying more weight puts more pressure on your hips and tendons.
- Poor posture or walking problems: Bad walking habits or uneven leg length can cause one side to be overloaded.
- Existing hip or back issues: Arthritis or lower back pain can alter your movement and strain the hip tendons.
Knowing these risk factors can help you take steps to avoid gluteal tendon pain before it starts.
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Get Second OpinionHow Is Gluteal Tendinitis Diagnosed?
If you experience ongoing pain in your hip or buttock, it’s essential to seek medical attention. A doctor can diagnose gluteal tendinitis with a few simple steps:
-
Medical History:Your doctor will ask questions about your symptoms, including when the pain started, what triggers it, and your daily activities.
-
Physical Exam: They'll press on your hip and buttock area to check for tenderness or swelling. You may be asked to move your leg in different directions to see which movements cause pain.
-
Imaging Tests: If needed, your doctor may suggest
- Ultrasound: To see the tendons and check for inflammation.
- MRI scan: Provides a clear image of soft tissues and helps rule out other potential issues, such as hip bursitis or tears.
- X-rays: Usually done to rule out arthritis or bone problems.
Early diagnosis helps prevent the condition from getting worse and speeds up recovery.
Gluteal Tendinitis vs. Hip Bursitis & What's the Difference?
Gluteal tendinitis and hip bursitis can feel similar, but they affect different parts of your hip. Knowing the difference helps in getting the right treatment.
|
Feature |
Gluteal Tendinitis |
Hip Bursitis |
|
What it affects |
Tendons that attach the glute muscles to the hip |
Small fluid-filled sacs (bursae) near the hip joint |
|
Pain location |
Outer hip or buttock, often deeper pain |
Outer side of the hip, often more surface-level |
|
Pain triggers |
Climbing stairs, walking, lying on the side |
Pressure (like lying on the hip), long walks, and climbing stairs |
|
Swelling |
May be mild or deep |
Often noticeable and near the outer hip |
|
Tenderness |
At the tendon area (near the greater trochanter) |
Over the bony point of the hip |
|
Movement impact |
Pain increases with hip use or weight-bearing |
Pain with movement or pressure, but not always motion-limited |
Both conditions can happen together, especially in active or older adults.
How Is Gluteal Tendinitis Treated?
Most people recover from gluteal tendinitis with simple treatments. The goal is to alleviate pain, enhance mobility, and prevent the issue from recurring.
- Rest and Activity Changes: Avoid activities that exacerbate your pain, such as running, climbing stairs, or lying on the affected side. Take breaks and use cushions when sitting.
- Ice Therapy: Apply a cold pack to the outer hip for 15-20 minutes, twice to three times a day. This helps reduce swelling and pain.
- Medications: Over-the-counter pain relievers, such as ibuprofen or naproxen, can help ease inflammation and discomfort. Always follow your doctor's advice on usage.
-
Physical Therapy: A physical therapist can guide you through exercises to
- Strengthen glute muscles
- Improve hip movement
- Reduce strain on tendons
Therapy may also include gentle stretching, balance training, and posture correction.
- Corticosteroid Injections: If pain is severe or doesn't improve, your doctor might suggest a steroid injection near the tendon to reduce inflammation.
- Shockwave Therapy (ESWT): Some clinics offer shockwave therapy, which utilises sound waves to promote healing in cases of stubborn tendon pain.
- Surgery (Rare): Surgery is rarely needed. It’s only considered when all other treatments fail and pain severely affects your daily life.
Safe Exercises for Gluteal Tendinitis
Doing the right exercises can help you heal and prevent the pain from coming back. These movements strengthen the glute muscles and improve hip stability, but always start slowly and stop if you feel sharp pain.
Glute Bridge
How to do it:
- Lie on your back, knees bent, feet flat on the floor.
- Tighten your glutes and lift your hips until your body forms a straight line from shoulders to knees.
- Hold for 3-5 seconds, then lower down slowly.
Why it helps:
Builds strength in the glutes without putting pressure on the hip tendons.
Clamshells
How to do it:
- Lie on your side with your knees bent and feet together.
- Keep your feet touching as you lift your top knee.
- Don't roll your hips backwards. Slowly lower the knee and repeat.
Why it helps:
Targets the outer glutes, which support hip stability.
Side-Lying Hip Abduction
How to do it:
- Lie on your side with your legs straight.
- Lift your top leg (no higher than hip level), then slowly lower it back down.
- Keep your core engaged, and avoid swinging.
Why it helps:
Strengthens the hip abductors, reducing stress on tendons.
Standing Hip Extensions (Optional)
How to do it:
- Stand tall and hold a wall or chair for balance.
- Slowly move one leg straight back without leaning forward.
- Return and repeat on the other side.
Why it helps:
Improves glute activation during everyday movement.
When Should You See a Doctor?
It's normal to have some muscle soreness after activity, but sure signs may mean something more serious, like gluteal tendinitis. See a doctor if:
- Your hip or buttock pain lasts more than 1-2 weeks
- The pain gets worse with walking, climbing stairs, or lying on your side
- You have trouble moving your hip or leg normally
- You feel a sharp or deep aching pain that keeps you up at night
- You've tried rest and home care, but your symptoms aren't improving
- There's visible swelling or tenderness over the outer hip
- You have a history of hip injuries or arthritis, and the pain is new or different
Early treatment can prevent the condition from getting worse and reduce your recovery time.
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How to Prevent Gluteal Tendinitis?
You can lower your chances of getting gluteal tendinitis by taking care of your hips and avoiding too much stress on the tendons. Here are some simple prevention tips:
- Warm Up Before Exercise
- Strengthen Your Glute Muscles
- Avoid Sudden Increases in Activity
- Watch Your Posture
- Use Proper Form
- Take Breaks During Long Sitting
- Maintain a Healthy Weight
Recovery Time and Outlook
Most people start feeling better within a few weeks to a few months with proper rest, therapy, and exercise. Mild cases typically heal within 2-6 weeks, while more severe or chronic cases may take up to 3-4 months.
With proper care and adjustments to your activity level, a full recovery is highly likely, and you can return to your everyday routines without long-term complications.
Our Experience in Treating Gluteal Tendinitis
At Medicover Hospitals, our orthopaedic experts and physiotherapists specialize in treating gluteal tendinitis with care and precision. We offer:
- Accurate diagnosis using advanced imaging
- Personalized, non-surgical treatment plans
- In-house physiotherapy for faster recovery
- Advanced options like shockwave therapy and guided injections
Our goal is to relieve your pain and help you return to normal movement safely and quickly.
