Greater Trochanteric Pain (Lateral Hip)
Gluteal Tendinopathy
Protection → Controlled Motion → Return to Function
What Gluteal Tendinopathy Is
Pain on the outer point of your hip — especially lying on that side, climbing stairs, or standing on one leg — is usually gluteal tendinopathy: the glute tendons that anchor on the bony point of the hip get overloaded and compressed. It's the hip's version of a tendon-load problem, and it responds to the same recipe: stop compressing it, then load it.
- Primary — Load-and-compression tendinopathy — outer-hip pain worse with lying on it, stairs, and single-leg loads. Most common, and this protocol is for it.
- Secondary — Deeper or referred — groin pain, deep hip pain, or symptoms coming from the low back can mimic it and need assessment.
Involved tissues: The gluteus medius and minimus tendons where they anchor on the greater trochanter (the bony point of the hip), and the bursa overlying them.
Two pillars for gluteal tendinopathy: first, stop compressing the tendon — avoid the positions that squeeze it (crossing your legs, standing hip-dropped, sleeping on that side); second, progressively load the glutes — isometrics first (which ease pain), then progressive abductor strengthening — so the tendon gets strong and the hip controls itself. Load it, don't compress it.
Stop compressing it, then load it
Two things drive gluteal tendon pain: compression and load. Compression happens when the tendon gets squeezed against the bone — crossing your legs, standing with your hip dropped to one side, or lying on it at night. Overload happens when the glutes are too weak to control the hip, so the tendon takes the strain. So the fix is two-fold: take the compression away (mind your positions, a pillow between the knees at night), and progressively load the glutes — starting with pain-easing isometrics and building to real abductor strength. Strong glutes that aren't compressed make for a happy hip.
⚠️ Screen Before You Start — Get Assessed First If You Have:
- ●Deep groin pain, or the hip catching, locking, or giving way
- ●Pain radiating down the leg, or numbness and tingling (may be the back)
- ●Hip pain after a fall — especially in older adults (rule out a fracture)
- ●Fever, night sweats, or feeling unwell with the pain
- ●Unremitting night pain or unexplained weight loss
This is education, not a diagnosis, and doesn't replace hands-on care.
🌡️ Finding your stage
Take your movement temperature. Pain lying on it and with light single-leg loads = Protection. Pain only with stairs or longer single-leg loads = Controlled Motion. Pain only with heavy or prolonged demand = Return to Function. Mild loading discomfort that settles is fine; lasting flares mean back off. Re-check every session.
Phase 1 · Acute
Protection Phase
🌡️ Pain lying on it · light single-leg loads
Goal: Calm the tendon, take away the compression, and start gentle isometric glute loading.
Manual treatment: Pain-relief modalities and positioning that avoids compressing the tendon.
Frequency: Daily · short, pain-free sessions.
A. Decompress & Calm
SoftWave Therapy
Video coming soon- Dose
- As scheduled
- How
- Applied to the involved tendon to calm symptoms and stimulate healing.
- Watch for
- The anchor of the early phase — works on the tendon while you take compression away.
Position Modification (decompress)
Video coming soon- Dose
- Ongoing
- How
- Don't cross your legs, stand evenly on both feet (no hip-dropped 'hanging on one hip'), and sleep with a pillow between your knees or off the painful side.
- Watch for
- This is the biggest early win — most flares come from compressing the tendon against the bone.
B. Isometric Glute Loading
Isometric Hip Abduction
Video coming soon- Dose
- 5 × 30–45 sec
- How
- Press the outer thigh gently into a wall or band and hold — a steady, sustained contraction with no movement.
- Watch for
- Isometrics ease tendon pain and start loading. Keep it below a sharp-pain level.
Glute Squeeze
Video coming soon- Dose
- 2 × 10 × 5 sec
- How
- Gently squeeze and hold the glutes.
- Watch for
- Wake up the muscles that will do the loading — gentle and pain-free.
Protection-phase precaution: the biggest early win is taking compression away — don't cross your legs, don't stand hip-dropped, and use a pillow between your knees at night. Isometrics should ease symptoms, not flare them.
✅ Ready for the next phase when:
Night pain settles and the isometric holds feel comfortable.
Tracking Your Progress
The weekly stability check: am I better, the same, or worse than last week?
Better
Stay the course; progress load as pain shrinks and single-sided loads stop flaring it.
Same
Change something — the load, the drill, or your daily positions. Re-check you're not compressing it.
Worse
Drop back a phase and tighten up on decompression (positions, sleep). If red flags appear, get seen.
The Rules That Govern This Protocol
- 1Stop compressing the tendon — mind your standing, sitting, and sleeping positions.
- 2Load the glutes progressively — isometrics, then abductor strengthening.
- 3Keep the pelvis level so the tendon isn't squeezed under load.
- 4No lasting increase in pain after a session (brief, settling discomfort is okay).
Movement You Love Is Therapy. This protocol is general education based on course rehabilitation materials and standard principles. It is not medical advice, diagnosis, or treatment, and does not create a provider–patient relationship. If pain is severe, worsening, or unexplained, see a licensed provider.