Author: Mr Oliver Eaton BSc (Hons), PG.Cert – Orthopaedic Specialist
Reviewed by: Mr William Sharples BSc (Hons) – Pain Management Expert
Last Updated: September 2025
In this article, you will find out everything you need to know about gluteal tendinopathy and the most effective ways to treat it, including an advanced treatment called Prolotherapy.
Table of Contents
- Understanding Gluteal Tendinopathy
- Why Certain Exercises Can Worsen Gluteal Tendinopathy
- Exercises to Avoid with Gluteal Tendinopathy
- Safe Alternatives to Avoided Exercises
- Importance of Load Management
- Consulting an Experienced Physiotherapist
- Prolotherapy for Gluteal Tendinopathy
- Lifestyle Modifications for Gluteal Tendinopathy
- Summary
- Frequently Asked Questions
- Contact ProHealth Clinic
- Author Bio
- References
Understanding Gluteal Tendinopathy
Gluteal tendinopathy (also called greater trochanter pain syndrome or trochanteric bursitis) is a condition affecting the gluteal tendons where they attach to the hip bone. It causes pain in the hip and buttock, especially in older women and athletes. Symptoms often include persistent outer hip pain, which worsens with activity or prolonged sitting.
- Structural factors (e.g., wider pelvis in post-menopausal women)
- Sudden increases in training or activity
- Poor biomechanics or muscle imbalances
Why Certain Exercises Can Worsen Gluteal Tendinopathy
Some exercises increase compression or stress on the gluteal tendons, leading to more pain and slower healing. Movements that force the leg inward (adduction) or apply repetitive strain can aggravate the condition. Ignoring pain and pushing through can create a cycle where damage outpaces healing.
Exercises to Avoid with Gluteal Tendinopathy
These exercises can worsen gluteal tendinopathy and should be avoided:
- Stretching exercises: Especially those that pull the leg across the body or stretch the iliotibial band. These increase tendon compression and irritation.
- Side-lying leg lifts: While often recommended for hip strength, they compress the gluteal tendons at the greater trochanter and can delay healing.
- Deep squats: Place high tension and compression on the gluteal tendons, aggravating symptoms.
- High-impact activities: Running, jumping, and other high-impact movements repeatedly load the tendons and can worsen pain.
Stretching Exercises
Stretching the hip sideways or pulling the knee across the body can feel relieving at first but often leads to more pain later. Avoid stretches targeting the IT band or those that cross the midline.
Side-Lying Leg Lifts
These compress the gluteal tendons between the hip bone and leg, especially in early-stage tendinopathy. Avoid until cleared by a physiotherapist.
Deep Squats
Deep squats create intense tension and compression on the gluteal tendons. Avoid during the initial recovery phase.
High Impact Activities
Running, jumping, and similar activities can aggravate symptoms. Even if pain is not immediate, repetitive loading can worsen the condition over time.
Safe Alternatives to Avoided Exercises
Instead of the above, focus on:
- Isometric exercises: Strengthen muscles without moving the joint (e.g., isometric hip abduction—pressing the leg against a wall).
- Controlled range-of-motion exercises: Gentle step-ups or lunges that keep the hip in a neutral position.
- Water-based activities: Swimming (front crawl) and pool exercises reduce joint stress and maintain fitness.
For a comprehensive approach, consider peroneal tendinopathy recovery exercises to support lower limb strength.
Isometric Exercises
These involve muscle contraction without joint movement, reducing tendon stress. Adjust frequency and intensity based on your symptoms and physiotherapist’s advice.
Controlled Range-of-Motion Exercises
Start with small, pain-free movements and gradually increase as tolerated. Avoid sharp angles or high adduction.
Water-Based Activities
Water’s buoyancy reduces tendon load. Avoid breaststroke initially, as the frog-kick can aggravate symptoms.
Importance of Load Management
Proper load management is key to recovery. Gradually increase activity intensity, duration, and frequency as symptoms allow. For athletes, adapt training to avoid excessive tendon stress. For less active individuals, reduce walking distances and avoid hills or stairs as needed.
- Include hip abduction and external rotation exercises as tolerated
- Focus on correct technique to minimize tendon strain
Consulting an Experienced Physiotherapist
A skilled physiotherapist can:
- Assess your condition and tailor a treatment plan
- Teach you safe exercises and proper body mechanics
- Modify your plan as you progress
- Coordinate with other healthcare professionals if needed
Early intervention can prevent chronic symptoms and speed up recovery.
Prolotherapy for Gluteal Tendinopathy
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat gluteal tendinopathy.
Published research has proven its pain-relieving, anti-inflammatory and regenerative benefits.
Prolotherapy involves injecting a natural regenerative solution with tiny needles. This has been shown to stimulate the production of collagen cells, the small cells needed to repair the damage and help gluteal tendinopathy.
As prolotherapy is helping to treat the root cause of gluteal tendinopathy, it is deemed to be a permanent fix, preventing the symptoms from returning.
Disclaimer: The information provided in this section is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Prolotherapy may not be suitable for everyone, and outcomes can vary. Always seek the guidance of a qualified healthcare professional regarding your specific medical condition or treatment options. Never disregard professional medical advice or delay seeking it because of information you have read here.
Lifestyle Modifications for Gluteal Tendinopathy
To support recovery:
- Avoid sitting with crossed legs or standing with weight on one hip
- Break up long periods of sitting with movement
- Use ergonomic chairs or cushions for hip support
- Maintain a healthy weight to reduce hip stress
- Modify workouts to avoid high-intensity hip abductor exercises and running on uneven terrain
Summary
Managing gluteal tendinopathy requires avoiding aggravating exercises, embracing safe alternatives, and making lifestyle changes. Gradual load management, professional guidance, and consistent adherence to your plan are key to recovery. With patience and the right approach, you can return to pain-free movement and an active lifestyle.
Frequently Asked Questions
How long does it typically take to recover from gluteal tendinopathy?
Most people see progress in 6–12 weeks, but full recovery can take several months to a year. Consistency with treatment is crucial.
Can I continue running if I have gluteal tendinopathy?
It’s best to reduce or pause running until symptoms improve. Switch to low-impact activities and resume running gradually under professional guidance.
Are there specific sleeping positions to avoid?
Avoid lying on the affected side. Sleep on your back or the non-affected side with a pillow between your knees for hip alignment.
Can gluteal tendinopathy be cured completely?
Yes, with proper care and management, most people recover fully and can prevent recurrence by maintaining hip strength and flexibility.
Are there dietary changes that help?
A diet rich in vitamin C, zinc, protein, and anti-inflammatory foods supports tendon health, but should complement—not replace—exercise and therapy.
Contact ProHealth Clinic Today for Your FREE 15-Minute Discovery Call
Don’t let gluteal tendinopathy control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
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Phone: +441234380345
Email: info@prohealthclinic.co.uk
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Author Bio
Having performed over 10,000 procedures, Mr Oliver Eaton is one of the UK’s leading practitioners in the field of treating gluteal tendinopathy, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with gluteal tendinopathy and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
LinkedIn profile
Mr Eaton’s expertise has been featured in many national news and media publications, including The Telegraph, The Daily Mail, The Daily Express, Women’s Health Magazine, and The Scotsman.
References
- Mellor R, Bennell K, Grimaldi A, et al. (2018). Education plus exercise versus corticosteroid injection use for gluteal tendinopathy: a randomized clinical trial. BMJ. https://www.bmj.com/content/361/bmj.k1662
- Grimaldi A, Fearon A. (2015). Gluteal tendinopathy: integrating pathomechanics and clinical features in its management. J Orthop Sports Phys Ther. https://www.jospt.org/doi/10.2519/jospt.2015.5822
- Reiman MP, et al. (2018). Diagnosis and treatment of gluteal tendinopathy: a systematic review. Phys Ther Sport. https://pubmed.ncbi.nlm.nih.gov/29549713/
- ProHealth Clinic. Prolotherapy for gluteal tendinopathy. https://prohealthclinic.co.uk/pain-and-injury-clinic/
- Case Study: Prolotherapy for chronic hip pain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659574/
Disclaimer: This article is for informational purposes only and does not substitute for professional medical advice. Always consult your healthcare provider before making treatment decisions.