Today’s the day you’ve decided to stop considering “bending for the remote” a form of physical exercise and are ready to get on your feet and get moving!
Maybe you’ll run a marathon, or maybe you’ll finally sign up for that Zumba class in the park – the world is your oyster and you’re ready to start taking advantage of it. But as soon as you make a move to get up, the pain in your hip reminds you why you said no all these years.
Gluteal tendinopathy is a chronic hip pain condition that hinders your ability to get active, get a good night’s rest, and just enjoy your life. While you may find relief in time without treatment – sometimes up to a year – that’s a long time to live in pain.
You may be asking yourself “What is gluteal tendinopathy?” or “Is there a way to find relief faster?” Keep reading to find out what our pain management physicians have to say!
What is Gluteal Tendinopathy?
Gluteal tendinopathy is a condition that causes the tendons in your buttocks and hips to break down, resulting in severe hip pain that can spread to your lower back and leg.
The gluteal tendon is a tough band of tissue connecting your buttock muscles, such as the gluteus medius, maximus, and minimus, to the hip bone. The site where the tendons connect is known as the greater trochanter, the ridge at the top of your thighbone.
The tendons in this region are responsible for lifting your leg to the side and stabilizing your hip and pelvis while walking, running, or even getting out of a chair.
What’s the Difference Between Gluteal Tendinopathy and Gluteal Tendinitis?
Gluteal tendinopathy and gluteal tendinitis may be used interchangeably but they are, in fact, very different conditions. While both affect the tendons in the hips and glutes, their underlying causes and recovery will look very different.
- Gluteal tendinitis: This condition occurs when repetitive movements cause microscopic tears in your tendons, resulting in inflammation and irritation. It can cause severe pain in your hip region that may improve with RICE. RICE refers to the treatment practice of rest, ice, compression, and elevation.
- Gluteal tendinopathy: This condition is degenerative, meaning the tendon tissue wears down at a rate faster than the body can repair itself. While rectifiable, rest and anti-inflammatory medication won’t have much effect on the healing process.
What’s Behind Your Hip Pain? Gluteal Tendinopathy Symptoms and Causes
What Causes Gluteal Tendinopathy?
Gluteal tendinopathy can arise from a predisposition in your body’s natural structure or from overuse or underuse of the tendons.
Potential causes of gluteal tendinopathy include:
- Excess force on your tendons during physical activities
- Tendon compression due to an accident or prior injury
- Excess pressure on the tendons from weight gain
- Inactive lifestyle
- Wide pelvis or hip instability
- Repetitive activities, such as running, walking, or marathon-level training
What are the Symptoms of Gluteal Tendinopathy?
One of the clearest signs you may be suffering from this tendon disorder is the presence of severe hip pain. While most pain is centralized to the hip region, it can often extend to the lower back, groin, or down the outside of your leg.
Pain may feel worse following certain activities, including:
- Climbing stairs
- Lying on your side
- Sitting for prolonged periods of time or sitting with your legs crossed
- Activities that require deep squatting
- During and after impact exercises
Seek out a pain management clinic near you if you begin to experience hip pain following certain activities, or if you have suffered a recent fall or hip-related injury.
Squeeze Those Glutes! Top Three Gluteal Tendinopathy Exercises
Although treatment is not a necessity when dealing with gluteal tendinopathy, victims of this disorder may not see relief until a year later. Living with increased pain is unimaginable in a matter of days, let alone a year.
Our team believes no one should have to live in a prolonged period of pain. Research suggests seven out of 10 people with the condition see positive improvements with physical therapy in as little as eight weeks.
The following exercises can help stimulate your tendons to begin healing and rebuilding their strength. Before engaging in these exercises, consult a pain management physician in Charleston to determine if this is the right course of action for you.
Bridge
The bridge should be performed on a soft mat or carpet and helps to strengthen your glutes, hamstrings, and core.
Start by lying down with your back flat against the floor, planting the soles of your feet against the floor with your knees to the ceiling. Begin raising your hips toward the ceiling.
Hold when you reach a comfortable height and feel some tension. Hold for 30 seconds and release. Keep in mind if you begin to feel pain, listen to your body and stop.
This movement can be performed between five to 10 times per day.
Step Ups
This exercise is simple yet effective and can be done wherever you can find an elevated surface.
Find an elevated surface, such as the first step of a staircase, and plant one foot firmly on it. Begin to raise the opposite foot onto the step, engaging your buttocks muscles and keeping your neck straight to maintain alignment.
Lower both your feet to the floor, one after another, and repeat.
Try it in sets of 30 to 60 seconds, up to three times per day.
Single Leg Standing Stretch
For this exercise, you’ll need a stable item to hold onto, such as a chair or wall.
From a standing position, put your weight on your right foot, holding onto a chair or wall to maintain your balance. Gently begin to let your opposite foot rise off the floor until your foot is completely off the ground.
Keep your pelvis aligned and maintain your balance. Maintain your balance for between 5 and 15 seconds, then lower your foot back down to the floor. Repeat on the other side. If you begin to feel any pain in your hip, stop immediately.
Your Journey to Recovery Starts at Pain Specialists of Charleston
Coping with hip pain is no easy feat, especially when simple activities like getting out of bed in the morning or walking up the stairs become a painful endeavor.
Don’t let your pain stand in the way of your quality of life. At Pain Specialists of Charleston, we will work with you to create a personalized treatment plan to help you get back on your feet and move forward pain-free.
Your trusted local specialists take a non-surgical, customized approach to pain management to offer you much-needed relief. We’re open five days a week and accepting new patients – no referral needed!
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Published October 2024
