Tips for Hips – Gluteal Tendinopathy/Bursitis

Gluteal tendinopathy, also known as greater trochanteric pain syndrome or trochanteric bursitis, is an overuse condition that involves pain and tenderness around the bony prominence on the outside of the hip. This condition typically involves irritation of the tendons of the gluteus medius & minimus which both attach into the greater trochanter (bony hip prominence). Gluteal tendinopathy is typically caused by excessive walking, especially involving hills or stairs.
Common symptoms of gluteal tendinopathy include pain on the outside of the hip or thigh, particularly when walking, climbing stairs, or lying on the affected side. The pain can sometimes radiate down the outside of the thigh. It often affects middle-aged or older adults and can be associated with activities that involve repetitive hip movements or prolonged pressure on the hip area.
The following tips will help reduce the stretch and compression on your hip which will allow things to settle down in an appropriate time frame:

• Don’t lie directly on your affected hip, try lying on the opposite side with a rectangle pillow between the legs

• Don’t sit cross legged or with your knees above the hips

• Try reduce excessive walking in the short term, especially involving hills/stairs

• Don’t stretch your glutes! This may feels good in the moment but this will aggravate your hip in the long run

If you would like someone to help make sense of your pain, please call us at (02) 8411 2050. At Thornleigh Performance Physiotherapy, we can give you an accurate diagnosis and treatment, to help you get back in action as soon as possible. We are conveniently located near Beecroft, Cherrybrook, Hornsby, Normanhurst, Pennant Hills, Waitara, Wahroonga, Westleigh, West Pennant Hills, and West Pymble.