Hip
Outer hip pain that disrupts your sleep and walking is treatable.
Gluteal tendinopathy commonly causes pain on the outside of the hip, particularly during walking, climbing stairs or lying on one side. Progressive loading helps improve tendon capacity and function.
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Common symptoms
- Pain on the outside of the hip or upper thigh
- Pain lying on the affected side at night
- Discomfort climbing stairs or walking uphill
- Stiffness after prolonged sitting or rest
- Pain with single-leg activities such as standing on one leg
Common causes
- Compressive loading on the gluteal tendons
- Hip abductor muscle weakness
- Sudden increase in walking or activity volume
- Habitual postures that compress the tendons (crossing legs, standing on one hip)
- Hormonal changes (common in peri- and post-menopausal women)
How Stance approaches gluteal tendinopathy
We assess hip abductor strength and identify compressive loading habits. Treatment focuses on progressive tendon loading, strength building and education on posture and activity modifications that reduce compression.
Relevant services
Pain & Injury Recovery
Assessment-led recovery for musculoskeletal pain, whether it is chronic, recurring or caused by a specific incident. We identify the root cause and build a targeted, progressive recovery plan.
Women's Health Physiotherapy
Personalised physiotherapy for pregnancy, postpartum recovery and pelvic-floor concerns. Our programmes help rebuild strength, improve movement and support a safe return to exercise and everyday activity.
Frequently asked questions
Should I stretch my hip if I have gluteal tendinopathy?
Stretching can sometimes increase compression on the tendon. We guide you on which movements help and which to avoid.
How long does gluteal tendinopathy take to improve?
Most patients see meaningful improvement in 8-12 weeks with a structured loading programme. Full resolution may take 3-6 months.
Ready to find the root cause?
Our clinical team uses objective testing to build a personalised plan around your specific needs.
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