Are you feeling a sharp or aching pain on the outside of your hip? Gluteal tendinopathy symptoms sneak up quietly and stick around longer than they should. You might think it’s just a tight muscle or a pulled glute, but this condition hits differently—and it doesn’t improve with rest alone.
It’s worse when you sit too long, climb stairs, or lie on your side. Sound familiar?
If walking, standing, or running brings on discomfort at the side of your hip, you’re not alone. Many active adults and athletes in Asheville and beyond face this same nagging issue without knowing the root cause.
Let’s dig in and help you find out if gluteal tendinopathy symptoms are the reason your hip keeps firing up. You deserve to move without pain, and there’s a clear path forward once you understand what’s really going on.
Gluteal Tendinopathy Symptoms (and How to Get Rid of Stubborn Hip Pain for Good!)
Understanding What’s Causing the Pain in Your Hip Area
You may feel a dull ache on the side of your hip that flares up after a long run on the Asheville Greenway, a CrossFit session, or Brazilian Jiu-Jitsu.
That pain often starts near the greater trochanter, a bony spot at the top of your thigh bone, and it can worsen with repetitive movements or even while sitting with your legs crossed.
This is gluteal tendinopathy. It often gets misdiagnosed as trochanteric bursitis or lower back pain, but it’s really a tendon disorder that affects the gluteus medius or gluteus minimus.
The condition causes lateral hip pain due to overuse, weak hip muscles, or tendon compression near the gluteal tendons.
Symptoms of Gluteal Tendinopathy You Shouldn’t Ignore
If your hip pain is persistent or flares up during basic movements, you may be dealing with this condition.
Here’s what to watch for:
- Pain on the side of the hip or buttocks area, especially during walking or side-lying
- Pain when pushing up from a chair or during stair climbing
- Tenderness at the hip bone, near the greater trochanter
- Gluteal tendinopathy pain that worsens with physical activities like running, hiking, CrossFit, or other active movements
You might notice the pain gets worse after sleeping on the affected side. That’s due to pressure on the gluteal tendons while your hip rests against the mattress.
You don’t have to keep avoiding stairs or rolling to your other side every night. There’s a better way to treat gluteal tendinopathy—and it starts here.
Call us at (828) 365-8133 to make an appointment or schedule your FREE Discovery Call today! Let’s get you back to doing what you love without pain slowing you down.
How Gluteal Tendinopathy Affects Your Movement
Your gluteus medius and minimus muscles stabilize your pelvis when you walk, run, or shift weight.
When those gluteal muscles weaken or get overworked, the tendons connecting them to your hip bone develop microtears. Over time, this causes inflammation and thickening of the tendon tissue, which leads to pain.
The longer you ignore it, the more likely it is that gluteus medius tendinopathy will affect your ability to exercise or participate in active events like the Asheville Half Marathon or your weekend hike up Craggy Gardens.
Treatment Options That Actually Work
You don’t need steroid injections or anti-inflammatory medication to get better. As physical therapists who work with athletes and active adults here in Asheville, we’ve seen many cases improve significantly with targeted sports physical therapy.
The key is to reduce tendon compression and load the gluteus tendons gradually.
These are the solutions we recommend:
- Hands-on manual therapy to release tight hip muscles and restore movement in the gluteal region
- Progressive strengthening exercises targeting the gluteus maximus, medius, and minimus
- Shockwave therapy when traditional methods aren’t reducing pain
- Customized physical therapy exercises designed to avoid starting positions that increase tendon pain
We don’t just hand you a gluteal tendinopathy exercises PDF and send you out the door.
Your recovery includes real-time feedback during each move. We focus on what your body needs now and adjust your plan as your glute muscles strengthen.
What You Can Do Right Now to Start Healing
Try these simple changes:
- Avoid crossing your legs when sitting
- Don’t lie on the painful side of your hip
- Use a pillow between your knees if you’re a side sleeper
- Stick to low-impact physical activities for now
- Use ice after physical activities to reduce pain
And most importantly, don’t keep stretching a painful hip. Stretching may feel like it helps temporarily, but it can cause more tendon compression and actually make things worse.
Whether you’re training for the Mount Mitchell Challenge or just want to walk the Biltmore Estate without severe pain, you can get there with a proper recovery plan.
Getting gluteal tendinopathy diagnosed early by a trained physical therapist helps prevent more serious tendon injuries and gets you back to doing what you love—without pain holding you back.
At WildHawk Physical Therapy, We Help You Heal From the Root
At WildHawk Physical Therapy in Asheville, we don’t just treat the pain in your hip. We uncover what’s causing it, whether it’s gluteal tendinopathy, tendon compression, or weakness in your gluteal muscles.
You’ll work one-on-one with a licensed Doctor of Physical Therapy who creates a plan specific to your body, your goals, and your sport.
Whether you’re training for the Asheville Marathon, back on the mat for BJJ, or just want to walk pain-free through the River Arts District, we guide your healing process from start to finish.
Sports Physical Therapy That Matches Your Lifestyle
We specialize in sports rehab that gets athletes and active adults back in motion. We tailor every session to what your gluteal tendons, hip muscles, and lifestyle need most.
That includes:
- Custom strengthening exercises to support your gluteus medius, minimus, and maximus
- Manual therapy to release tension in the gluteal region and reduce tendon pain
- Functional movement training that mirrors your actual sport or routine
- Education to help you avoid tendon injuries and reduce pain long-term
We take the time to explain your diagnosis and help you understand why you feel pain during certain movements.
With our hands-on approach, you’ll leave each visit knowing you’re making progress.
Ready to Stop the Cycle of Hip Pain?
You don’t have to keep avoiding stairs or rolling to your other side every night. There’s a better way to treat gluteal tendinopathy—and it starts here.
Call us at (828) 365-8133 to make an appointment or schedule your FREE Discovery Call today! Let’s get you back to doing what you love without pain slowing you down.
