Exercises for Gluteal Tendinopathy | Hip Pain

In this blog we run through a few exercises which are commonly prescribed in the treatment of gluteal tendinopathy.

But before we do, we’re going to firstly explain what the condition is, and what causes it.

Think you might have gluteal tendinopathy? Book in an appointment to see one of the trusted Brisbane physios at North West Physiotherapy here.

What Is Gluteal Tendinopathy

Gluteal tendinopathy is one of the most common causes of hip pain, tenderness and dysfunction.

It occurs when the tendons, or connective tissue, which secures the gluteal (buttocks) muscles to the bone deteriorate.

There are three muscles which form the buttocks and therefore there are three different types of gluteal tendinopathy:

1. Gluteus minimus tendinopathy
2. Gluteus medius tendinopathy
3. Gluteus maximus tendinopathy

Gluteal Tendinopathy Causes

The degeneration of the gluteal tendons, reduced muscle strength and subsequent pain can be caused by a range of things, including:

• Excessive activity
• Sedentary lifestyle or significant inactivity

Gluteal Tendinopathy Symptoms

People with the condition may experience lateral hip pain, swelling, and or weakness.

Some common symptoms include:

• Pain when climbing stairs, standing, running and walking
• Pain when lying on the impacted side
• Pain with long periods of sitting or sitting cross legged
• Weakness with hip abductors

In some occasions, people may feel pain radiate down to the upper leg or even to the knee.

Gluteal Tendinopathy Treatment

Gluteal Tendinopathy is almost exclusively treated by specific exercises as part of a tailored plan developed by your physiotherapist or health professionals.

Other modalities such as ice and medication can be used for short term pain relief.

*As always, it is important to seek professional health advice before beginning any treatment plan, and to ensure a correct diagnosis of your condition.

Exercises  for Gluteal Tendinopathy

We’ve put together a list of exercises which our team typically prescribes to patients to strengthen and stimulate their tendons.

It is really important to note that none of the following exercises should cause you pain, so it’s important to ensure you have seen a professional before beginning any treatment or exercise plan.

1. Step ups
2. Step one foot firmly up onto a flat elevated surface
3. Step your second foot up onto the elevated surface, while ensuring your buttocks and neck remain in alignment.
4. Step each foot back onto the floor.

Carry out this exercise for between 30-60 seconds.

Repeat 3 times a day.

2. Single leg standing stretch
3. Start in an upright standing position, before shifting your weight to one foot.
4. Raise your other foot off the floor until only your toes are left touching the ground.
5. Ensure you are holding onto an object like a chair or wall and raise that foot completely off the ground.
6. Ensure your pelvis is positioned in a straight line.
7. Stay balanced in this position for between 5 and 15 seconds.

3. Single leg squat
   1. Start in an upright standing position
   2. Shift your weight carefully onto one foot before lifting the other foot slowly off the floor,
   3. When that leg is elevated, bend your standing leg carefully. Only bend as far as you comfortably can.
   4. As you bend, shift your pelvis backwards so your torso angles forward. Keep your neck and ears in line with your shoulders and hips.
   5. Straighten your bent leg.

Try to take about three or four seconds squatting down and the same amount of time while straightening up.

Carry out single leg squats three times per leg.          

4. Bridge
5. Start by lying on the floor or mat with your neck resting on a pillow
6. Bend your needs and plant your feet firmly on the floor
7. Raise your hips upwards
8. Once you have reached a comfortable height, stop and hold the position for 30 seconds.

Repeat 5 – 10 times a day.

North West Physiotherapy is your one-stop pain relief and healthy living practice in Brisbane. With six clinics across North Brisbane; Everton Park, Keperra, Eatons Hill, Nundah, Lutchwyche and Newmarket, our aim is to provide holistic healthcare solution to suit your specific lifestyle. 

Our services include Physiotherapy, Sports Physio, Hydrotherapy, Pilates, Podiatry, Dry Needling, Massage, Womens Health, and Seniors Strength and Balance Classes. Please note that services vary across our clinics. 

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