Region: lowerback-glutes
A glute tendon injury happens when the tendons in your hip become irritated from overuse. This causes pain on the outside of your hip that develops over time, not suddenly.
What is Gluteal Tendinopathy?
A glute tendon injury happens when the tendons in your hip become irritated from overuse. This causes pain on the outside of your hip that develops over time, not suddenly.
Symptoms
- Pain on the outside of the hip
- Tenderness to touch
- Pain with walking or running
- Pain when standing on one leg
- Stiffness
What does Gluteal Tendinopathy feel like?
- A dull or aching pain on the outside of the hip
- Pain that gets worse with activity
- Pain when lying on one side
- Soreness that builds up over time
What are common causes of Gluteal Tendinopathy?
- Overuse during running or training
- Sudden increase in activity level
- Weak hip or glute muscles
- Poor movement or running form
Self check
- Is the pain on the outside of your hip?
- Did the pain build up over time instead of starting suddenly?
- Does it hurt when standing on one leg?
- Does it hurt when lying on that side?
- Does activity make the pain worse?
Educational only — not a medical diagnosis.
What to do now
- Reduce activity that causes pain
- Avoid running or jumping
- Use ice 10–15 minutes
- Avoid lying on the painful side
- Stay lightly active as tolerated
Red flags
- Severe or worsening pain
- Inability to walk without pain
- Pain that does not improve with rest
- Significant swelling or bruising
- Numbness or tingling
Recovery tips
- Gradually return to activity
- Strengthen hip and glute muscles
- Do stretching as pain improves
- Improve movement or running form
- Avoid sudden increases in training
Educational only. Not a medical diagnosis.