Gluteal Tendonitis Causes, Symptoms & Treatment Options
The buttocks contain three major muscles: the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are attached to the hip bones through strong, fibrous gluteal tendons. When these tendons become irritated or inflamed from overuse or tiny repetitive tears, it leads to gluteal tendonitis (also called gluteal tendinopathy). This condition often causes pain on the outside of the hip ( lateral) and sometimes in the back of the hip (posterior) and makes daily movement and exercise difficult.
Start with our quick Symptom Assessment or connect directly with an Upswing Coach today.
Request an AppointmentReady to take the next step?
Start your symptom assessment or connect with a coach instantly.
Find Relief TodayOverview
The buttocks are formed by three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. These muscles attach to the hip bones through strong, rope-like structures called gluteal tendons. When these tendons become irritated or develop microtears over time, the condition is called gluteal tendonitis or gluteal tendinopathy.
This condition often leads to pain on the outer side of the hip and may limit walking, running, or climbing activities. In some cases, the pain is more specifically diagnosed as gluteus medius tendonitis, especially when the pain is sharply felt on the outer part of the hip.
What causes Gluteal Tendonitis?
Gluteal tendonitis typically develops from overuse of the gluteal muscles. When the hip muscles work too hard or too often, they may become fatigued. Muscle fatigue can create an imbalance in the gluteal muscles, placing extra strain on the tendons. Over time, this repeated stress can lead to inflammation, irritation, and small tendon tears.
How the Injury Occurs
Gluteal tendonitis often develops gradually. It may begin after repetitive movements such as running, jumping, or climbing stairs. Sudden increases in training intensity, improper warm-ups, or weak hip stabilizer muscles can also overload the gluteal tendons, leading to injury.
Common Everyday Causes
Even people who are not athletes can develop gluteal tendonitis. Long periods of standing, walking on uneven surfaces, lifting heavy objects, or sitting with legs crossed can increase stress on the gluteal tendons. Poor posture, weak core muscles, and inadequate stretching may also contribute to this condition.
Gluteal Tendonitis Is Most Common in These Sports
Soccer – Constant sprinting, quick direction changes, and repetitive kicking can strain the gluteal tendons.
Tennis – Lateral movements, pivoting, and sudden bursts of speed place extra pressure on the hip stabilizers.
Cycling – Long periods of hip flexion and repetitive pedaling can fatigue the gluteal muscles and irritate the tendons.
Running – Repetitive impact, poor form, or uneven terrain can overload the tendons and lead to lateral hip pain.
Symptoms
Gluteal tendonitis usually develops gradually, and the discomfort tends to worsen with continued activity. Common symptoms include:
- Persistent pain on the outer side of the hip
- Pain that increases with running, jumping, climbing stairs, or long walks
- Hip stiffness, especially at night or when waking up
- Tenderness when pressing on the outside of the hip
- Discomfort when lying on the affected side
When to see a doctor
Most cases of gluteal tendonitis improve with rest and simple home care. You should see a doctor if:
- Pain does not improve after several days of rest
- Pain becomes severe or begins to interfere with daily activities
- You experience numbness, tingling, or radiating discomfort
- You have difficulty walking or standing on the affected leg
During your visit, your doctor will ask questions about your symptoms, activity level, and whether you have had similar injuries before. A physical exam will check for muscle weakness, tenderness, and limited range of motion. In some cases, imaging tests such as an ultrasound or MRI may be ordered to confirm the diagnosis and rule out other conditions like hip bursitis or tendon tears.
Non-operative treatment
Most people recover from gluteal tendonitis without surgery. Conservative treatment options include:
- Rest: Avoid activities that increase hip pain, especially running or jumping.
- Ice: Apply ice packs to the hip for 15–20 minutes several times a day to reduce swelling.
- Medication: Anti-inflammatory drugs (e.g., ibuprofen, aspirin, naproxen) may help reduce pain.
- Stretching and Strengthening: Gentle exercises improve flexibility and build hip strength.
- Physical Therapy: A licensed therapist can teach proper movement patterns and corrective exercises.
Try the recommended exercise program in the PDF provided below for added support.
Recovery
Most athletes and active individuals can return to their sport, but activity should increase gradually. Begin with light movements and follow the plan set by your doctor or physical therapist to avoid re-injury. Building strength in the gluteal and core muscles, along with regular stretching, helps restore range of motion and protects the tendons from future strain.
If pain returns during activity, reduce intensity or pause your training until symptoms improve.
Dr. Jay Kimmel is a board-certified orthopedic surgeon specializing in sports medicine, arthroscopic surgery, and shoulder and knee disorders. He completed his orthopedic training at New York-Presbyterian/Columbia University Medical Center and a Sports Medicine Fellowship at Temple University.
Dr. Kimmel previously served as the Director of the Connecticut Sports Medicine Institute at Saint Francis Hospital and has held faculty appointments as Clinical Assistant Professor in the Departments of Orthopedics and Family Medicine at the University of Connecticut. He has extensive experience caring for athletes as a team physician for high school and collegiate programs and continues to teach in the athletic training departments at Westfield State University and Springfield College.
Find the Support You Need — Right When You Need It
Whether you’re managing pain for the first time, need ongoing guidance, or require expert medical care, we’re here to help you every step of the way.
ORTHO DIRECT
Video visit with an orthopedic doctor for advice and a care plan.
$30
/MonthMRI DIRECT
Fast, affordable MRI with orthopedic review. No insurance required.
$499
/MonthFrequently Asked Questions
Does walking help gluteal tendinopathy?
Light walking can preserve mobility, though long distances or uphill routes may increase irritation. Begin with short walks and adjust according to pain.
What causes gluteal tendinopathy?
Most cases result from overuse, muscle imbalance, or repeated stress on the gluteal tendons during activities such as running or jumping.
What are the symptoms of gluteal tendinopathy?
Typical symptoms include pain along the outer hip, stiffness, difficulty lying on the affected side, and discomfort during physical activity.
What is the best treatment for gluteal tendinopathy?
Rest, ice, anti-inflammatory medication, and stretching often help. Strengthening the hip muscles through a structured program remains the most effective long-term approach.