Gluteal tendinopathy is thought to be the most common cause of pain on the outside of the hip. It is more common in women and in people over the age of 40.
It is a condition affecting the tendon that attaches the gluteal muscles to the greater trochanter, the bony prominence on the outside of the hip. Compression and overload of the tendon cause changes to its structure. Pain is often present with standing, walking, and when lying on the affected side.
Some people are more likely to develop this problem due to the bony structure of their hips and pelvis. Research also shows that reduced size and strength of the gluteus medius and minimus muscles is common in those with the condition. This lack of strength increases compression of the tendon due to changes in the way the hip moves.
The good news? Recent research has shown that people who have education on their condition and complete a strengthening program improve significantly. The program within TrackActive Me will provide you with exercises to strengthen these muscles. You may need to stick to the program for several weeks before you see a real change.
It is also important to avoid postures and activities that cause you pain. Hip stretching, crossing your legs, or standing with your hip pushed to one side can increase the compression of the tendon. These stretches and postures should be avoided. Also avoid sleeping on your affected side. If sleeping on your unaffected side, place a pillow between your legs to elevate your top knee. This reduces compression of the tendon over the outside of the hip.
It is important while doing the program to avoid unnecessary activities that cause you pain. However, make sure you continue to keep active with other exercises and activities. For example, you may find that swimming and cycling do not cause pain. You can also choose from our library of pilates and upper body strengthening programs. Just select ‘Stay Strong and Healthy’ in the TrackActive Me chat feature.