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Do you have a pain in your Butt? A pang in your Posterior? Tender Tendons?

Jun 20, 2024

A Pain in the Butt? Understanding Gluteal Tendinopathy

Expert insight from the Jersey Sports & Spinal Clinic

Did you know that 1 in 4 women between the ages of 50 and 70 experience pain on the outside of the hip? This condition is especially common in perimenopausal and menopausal women, as changing oestrogen levels influence tendon health. At the Jersey Sports & Spinal Clinic (JSSC), we treat this type of pain every day — and see firsthand how it can impact confidence, sleep, and movement.

🔍 What Is Gluteal Tendinopathy?

Commonly mislabelled as “gluteal tendonitis,” the more accurate term is Gluteal Tendinopathy — a condition that causes persistent pain on the outside of the hip and buttock. The gluteal tendons connect your gluteal muscles to the side of your hip (greater trochanter), and are key for walking, climbing stairs, and staying stable on one leg. When these tendons become irritated or overloaded, pain develops.

It may also involve trochanteric bursitis, but this is usually secondary to the tendon problem.

⚠️ What Causes It?

Gluteal tendinopathy is typically caused by:

  • Overuse or unaccustomed activity (e.g. starting running)
  • Poor biomechanics or muscle weakness
  • Prolonged pressure (e.g. lying on that side)
  • Hormonal changes affecting tendon health

Even something as simple as walking more, crossing your legs frequently, or standing with your hip ‘popped’ can contribute over time.

🤕 Common Symptoms

  • Pain on the side of the hip or buttock
  • Discomfort when sitting or lying on the affected side
  • Pain with walking, climbing stairs, or standing up
  • Weakness or a feeling of giving way in the hip
  • Tenderness to touch over the bony point of the hip (greater trochanter)

A fantastic visual of the typical pain area can be found on Tom Goom’s website (aka The Running Physio) — we highly recommend exploring his work at: www.running-physio.com

🧠 Why a Physiotherapy Assessment Is Essential

There are many possible pain generators in this region — gluteal tendons, the iliotibial band (ITB), bursae, nerves, and even the hip joint itself. A skilled assessment is essential to rule out other causes and identify the true source of your symptoms.

At JSSC, our experienced team will provide a clear, evidence-based diagnosis and tailor a plan just for you.

🛠️ How Is It Treated?

Physiotherapy is the gold-standard treatment for gluteal tendinopathy. Current research shows that:

  • A graded exercise program significantly improves tendon function and reduces pain
  • Education and advice on movement habits is key — including what to avoid (e.g. long periods on one leg, lying on the sore side, crossing legs)
  • Manual therapy and soft tissue work can be helpful in early stages

Importantly, corticosteroid injections are now used far less often. Studies show that physiotherapy is around 20% more effective than injection therapy alone, with longer-lasting benefits.

💬 In Summary

If you’re struggling with a “pain in the butt” that just won’t go away, you’re not alone — and you don’t have to put up with it. At Jersey Sports & Spinal Clinic, our team of expert physiotherapists will:

  • Provide a clear diagnosis
  • Help you understand the causes
  • Design a targeted rehab plan
  • Support your return to confident movement

👉 Book an assessment today and let us help you take the first step towards a stronger, pain-free hip.

Glutes Muscles