RecoverMe

Hip · Gluteal Tendinopathy (Greater Trochanteric Pain Syndrome)

Gluteal Tendinopathy

Irritation of the buttock-muscle tendons where they attach to the bony point on the side of your hip. They’ve been overloaded and squeezed against that bone. It’s not the old ‘bursitis’ label.

The tendons get compressed against the bone when the hip falls into adduction (legs crossed, hanging on one hip, lying on the side) and overloaded faster than they’re conditioned for. Reduce compression and build strength with gradual abductor loading, not stretching or rest.

How it typically shows up

Pain over the bony point on the side of the hip (the greater trochanter), tender to press and worse lying on that side or standing on one leg, with deep-joint, groin, mechanical, and back-referred sources excluded.

How long recovery takes

This responds well to understanding it plus gradually strengthening the muscles on the side of your hip. That combination works far better than waiting it out. Expect steady improvement over weeks to a few months, and flare-ups along the way are normal.

The phased recovery approach

  1. Phase 1 · 9–20 weeks

    Your path

    This part depends on your goal. Your program follows one of these.

    • Running again

      11–20 weeks for this path

      1. Calm

        ~2 weeks

        Take the squeeze off the side of your hip and start gentle hold-style loading now, with no stretching of the outer hip.

        What you get back: calmer days on your feet.

        • Standing Isometric Hip Abduction: 4–6 sets × 20–30s hold · Keep hips level, pushing firmly but comfortably, never straining hard. · Stand tall beside a wall, one foot’s outside close to it.
        • Double-Leg Bridge: 1–3 sets × 10 reps · Keep knees apart throughout. · Lie on your back, knees bent, feet flat on the floor.
        • Graded Walking: 1 set × 5–10 min of activity · Walk at a comfortable pace and stop before lateral-hip pain climbs past mild. Add a few minutes once the walk feels easy. · Walk flat ground easily with a smooth, level stride.
        • Sit-to-Stand: 2–3 sets × 10 reps · Move at a steady pace and do not drop into the chair. · Sit tall on a chair, feet flat and hip-width apart.
      2. Rebuild

        4–6 weeks

        Start loading the side of your hip so it can hold you steady on one leg again.

        What you get back: standing on one leg without the ache.

        • Standing Isometric Hip Abduction: 4–6 sets × 20–30s hold · Keep hips level, pushing firmly but comfortably, never straining hard. · Stand tall beside a wall, one foot’s outside close to it.
        • Offset Bridge: 2–3 sets × 10–12 reps · Move slowly, weight mostly on your working leg. · Lie on your back, knees bent, feet flat.
        • Offset Squat: 2–3 sets × 10–12 reps · Sit back over the working leg, only as deep as stays comfortable. · Stand, weight mostly on one leg, fingertips on a support.
        • Sidestepping: 2–3 sets × 10–12 reps · Keep tension through the hips throughout. · Take a small athletic stance, knees slightly bent.
      3. Landing

        2–4 weeks

        Teach the side of your hip to absorb landings again before the first real run.

        What you get back: controlled pain-free landings.

        • Low Step-Up: 3 sets × 10 reps · Drive steadily upward through your heel. · Stand facing a low step.
        • Offset Squat: 3 sets × 10 reps · Sit back over the working leg, only as deep as stays comfortable. · Stand, weight mostly on one leg, fingertips on a support.
        • Standing Band Abduction: 3 sets × 10–12 reps · Move slowly, hips level, without leaning. · Band both ankles and stand tall beside a support.
        • Standing Hip Abduction: 3 sets × 10–12 reps · Move slowly both ways, keeping your body upright. · Stand tall beside a counter, resting a fingertip only if needed.
      4. Running

        3–8 weeks

        Trade the walk breaks for one steady easy run, and grow it only when the side of your hip settles by the next day.

        What you get back: running again.

        • Easy Continuous Run: 1 set × 5–30 min of activity · Keep a talking pace as time builds through the phase. · Warm up with a brisk walk, then run without walk breaks.
        • Machine / Cable Hip Abduction: 3–4 sets × 10–12 reps · Push out into abduction only. Add weight once the set stops feeling hard. · Use a seated abduction machine or cable with an ankle strap.
        • Standing Band Abduction: 3–4 sets × 10–12 reps · Move slowly, hips level, without leaning. · Band both ankles and stand tall beside a support.
        • Sidestepping: 3–4 sets × 10–12 reps · Keep tension through the hips throughout. · Take a small athletic stance, knees slightly bent.

    • Gym training

      9–16 weeks for this path

      1. Calm

        ~2 weeks

        Take the squeeze off the side of your hip and start gentle hold-style loading now, with no stretching of the outer hip.

        What you get back: calmer days on your feet.

        • Standing Isometric Hip Abduction: 4–6 sets × 20–30s hold · Keep hips level, pushing firmly but comfortably, never straining hard. · Stand tall beside a wall, one foot’s outside close to it.
        • Double-Leg Bridge: 1–3 sets × 10 reps · Keep knees apart throughout. · Lie on your back, knees bent, feet flat on the floor.
        • Graded Walking: 1 set × 5–10 min of activity · Walk at a comfortable pace and stop before lateral-hip pain climbs past mild. Add a few minutes once the walk feels easy. · Walk flat ground easily with a smooth, level stride.
        • Sit-to-Stand: 2–3 sets × 10 reps · Move at a steady pace and do not drop into the chair. · Sit tall on a chair, feet flat and hip-width apart.
      2. Rebuild

        4–6 weeks

        Start loading the side of your hip so it can hold you steady on one leg again.

        What you get back: standing on one leg without the ache.

        • Standing Isometric Hip Abduction: 4–6 sets × 20–30s hold · Keep hips level, pushing firmly but comfortably, never straining hard. · Stand tall beside a wall, one foot’s outside close to it.
        • Offset Bridge: 2–3 sets × 10–12 reps · Move slowly, weight mostly on your working leg. · Lie on your back, knees bent, feet flat.
        • Offset Squat: 2–3 sets × 10–12 reps · Sit back over the working leg, only as deep as stays comfortable. · Stand, weight mostly on one leg, fingertips on a support.
        • Sidestepping: 2–3 sets × 10–12 reps · Keep tension through the hips throughout. · Take a small athletic stance, knees slightly bent.
      3. Gym

        3–8 weeks

        Load your hips heavier for the gym while keeping the side of your hip out of the squeeze.

        What you get back: lower-body training without the lateral-hip ache.

        • Machine / Cable Hip Abduction: 3–4 sets × 8–12 reps · Push out into abduction only. Add weight once the set stops feeling hard. · Use a seated abduction machine or cable with an ankle strap.
        • Standing Band Abduction: 3–4 sets × 8–12 reps · Move slowly, hips level, without leaning. · Band both ankles and stand tall beside a support.
        • Sidestepping: 3–4 sets × 8–12 reps · Keep tension through the hips throughout. · Take a small athletic stance, knees slightly bent.
        • Barbell Hip Thrust: 3–4 sets × 8–12 reps · Keep your knees from falling together. Add weight once the set stops feeling hard. · Rest shoulders on a bench, padded barbell across your hips.

    • Everyday activities

      12–16 weeks for this path

      1. Calm

        ~2 weeks

        Take the squeeze off the side of your hip and start gentle hold-style loading now, with no stretching of the outer hip.

        What you get back: calmer days on your feet.

        • Standing Isometric Hip Abduction: 4–6 sets × 20–30s hold · Keep hips level, pushing firmly but comfortably, never straining hard. · Stand tall beside a wall, one foot’s outside close to it.
        • Double-Leg Bridge: 1–3 sets × 10 reps · Keep knees apart throughout. · Lie on your back, knees bent, feet flat on the floor.
        • Graded Walking: 1 set × 5–10 min of activity · Walk at a comfortable pace and stop before lateral-hip pain climbs past mild. Add a few minutes once the walk feels easy. · Walk flat ground easily with a smooth, level stride.
        • Sit-to-Stand: 2–3 sets × 10 reps · Move at a steady pace and do not drop into the chair. · Sit tall on a chair, feet flat and hip-width apart.
      2. Rebuild

        4–6 weeks

        Start loading the side of your hip so it can hold you steady on one leg again.

        What you get back: standing on one leg without the ache.

        • Standing Isometric Hip Abduction: 4–6 sets × 20–30s hold · Keep hips level, pushing firmly but comfortably, never straining hard. · Stand tall beside a wall, one foot’s outside close to it.
        • Offset Bridge: 2–3 sets × 10–12 reps · Move slowly, weight mostly on your working leg. · Lie on your back, knees bent, feet flat.
        • Offset Squat: 2–3 sets × 10–12 reps · Sit back over the working leg, only as deep as stays comfortable. · Stand, weight mostly on one leg, fingertips on a support.
        • Sidestepping: 2–3 sets × 10–12 reps · Keep tension through the hips throughout. · Take a small athletic stance, knees slightly bent.
      3. Daily life

        6–8 weeks

        Get your hip comfortable on one leg so walking, stairs, and lying on that side feel easy again.

        What you get back: more comfortable walking, stairs, and side-lying.

        • Graded Walking: 1 set × 15–30 min of activity · Walk at a comfortable pace and stop before lateral-hip pain climbs past mild. Add a few minutes once the walk feels easy. · Walk flat ground easily with a smooth, level stride.
        • Offset Squat: 3–4 sets × 10–12 reps · Sit back over the working leg, only as deep as stays comfortable. · Stand, weight mostly on one leg, fingertips on a support.
        • Standing Band Abduction: 3–4 sets × 10–12 reps · Move slowly, hips level, without leaning. · Band both ankles and stand tall beside a support.
        • Sidestepping: 2–3 sets × 10–12 reps · Keep tension through the hips throughout. · Take a small athletic stance, knees slightly bent.

    • Sleeping through the night comfortably

      12–16 weeks for this path

      1. Calm

        ~2 weeks

        Take the squeeze off the side of your hip and set your nights up so the tendon is not compressed for eight hours.

        What you get back: calmer nights on that hip.

        • Standing Isometric Hip Abduction: 4–6 sets × 20–30s hold · Keep hips level, pushing firmly but comfortably, never straining hard. · Stand tall beside a wall, one foot’s outside close to it.
        • Double-Leg Bridge: 1–3 sets × 10 reps · Keep knees apart throughout. · Lie on your back, knees bent, feet flat on the floor.
        • Graded Walking: 1 set × 5–10 min of activity · Walk at a comfortable pace and stop before lateral-hip pain climbs past mild. Add a few minutes once the walk feels easy. · Walk flat ground easily with a smooth, level stride.
        • Sit-to-Stand: 2–3 sets × 10 reps · Move at a steady pace and do not drop into the chair. · Sit tall on a chair, feet flat and hip-width apart.
      2. Rebuild

        4–6 weeks

        Build the side of your hip up so it takes pressure better and your nights get quieter.

        What you get back: quieter nights on that hip.

        • Standing Isometric Hip Abduction: 4–6 sets × 20–30s hold · Keep hips level, pushing firmly but comfortably, never straining hard. · Stand tall beside a wall, one foot’s outside close to it.
        • Offset Bridge: 2–3 sets × 10–12 reps · Move slowly, weight mostly on your working leg. · Lie on your back, knees bent, feet flat.
        • Offset Squat: 2–3 sets × 10–12 reps · Sit back over the working leg, only as deep as stays comfortable. · Stand, weight mostly on one leg, fingertips on a support.
        • Sidestepping: 2–3 sets × 10–12 reps · Keep tension through the hips throughout. · Take a small athletic stance, knees slightly bent.
      3. Sleep

        6–8 weeks

        Take the nighttime squeeze off the sore tendon while keeping your hip strong enough to settle through the night.

        What you get back: nights through without the outside-hip pain.

        • Supported Sleep Position: 1 set × 120–300s hold · Use the displayed time to settle into the position. Once comfortable, keep the support in place for sleep. The goal is comfort, not a stretch. Change sides if the hip starts to build an ache. · Lie on your comfortable side, pillow between knees, or on your back, pillow under knees.
        • Standing Band Abduction: 3–4 sets × 10–12 reps · Move slowly, hips level, without leaning. · Band both ankles and stand tall beside a support.
        • Standing Hip Abduction: 3–4 sets × 10–12 reps · Move slowly both ways, keeping your body upright. · Stand tall beside a counter, resting a fingertip only if needed.
        • Offset Squat: 3–4 sets × 10–12 reps · Sit back over the working leg, only as deep as stays comfortable. · Stand, weight mostly on one leg, fingertips on a support.

Exact exercises, sets and progression depend on your severity, equipment and goal. This is the shape of the program, not a one-size prescription.

What matters while you recover

  • Take the squeeze off the tendon

    Keep the hip out of the squeeze: sit hips-wide, knees apart, not crossed, and don’t hang on one hip. At night, sleep off the sore side with a pillow between your knees.

  • Skip the stretches

    Skip the ITB and glute stretches. Pulling the hip across your body is exactly what compresses this tendon and flares it. Build strength, not more stretch.

  • This responds to exercise

    Strengthening beats waiting it out, and unlike a quick fix the benefit lasts. Give it weeks and expect ups and downs along the way.

Common questions

Should I stretch it?
No. The usual ITB/‘glute’ stretches pull the hip across the body, which compresses the sore tendon and tends to make it worse. Strengthen rather than stretch.
Is some discomfort during the exercises okay?
Yes, moderate pain is fine as long as it settles by that night and isn’t worse the next morning.
Is it bursitis?
‘Trochanteric bursitis’ is an older name for the same outer-hip pain pattern. The tendon is usually the main load-sensitive structure, so the plan manages it as a tendinopathy.

Go deeper

Related hip conditions

Sources