Best Exercise for Gluteal Tendinopathy

Estimated Reading Time: 6 minutes read

You know those moments when you’re merrily striding down the road or just conquering a mighty flight of stairs and bam! Out of the blue, a nagging pain sets up camp in your hip or rear end. It’s like an uninvited party guest throwing off your groove. If you’re nodding along, it seems like you might have bumped into a pesky problem called gluteal tendinopathy. 

Don’t let the fancy name throw you off. It’s just doctor-speak for when the cables, aka tendons, that connect your buttock muscles to your hip bone get a little grumpy. This usually leads to a less-than-pleasant combo of discomfort and a dip in your usual movability, making even simple tasks feel like mountain climbing.

But hey, don’t sweat it! Even though it might feel like you’re the star of a one-man show, you’re far from alone. In fact, there are plenty of tried-and-tested ways to ease your discomfort and get you back to feeling like yourself. 

In this piece, we’re going to focus on one of the best strategies – exercise! Yes, you read that right. We’re talking about simple, effective exercises you can do in your living room and PJs while catching up on your favorite shows. Sounds great, right? These exercises are designed to lower your pain, improve your flexibility, and toughen up your gluteal muscles and tendons.

Meet Your Gluteal Tendinopathy

Before jumping into the exercises, let’s get to know this gluteal tendinopathy better. This condition is pretty popular (though not in a good way), especially among those who run, those who spend long hours on their feet, and ladies going through menopause. 

Basically, it comes about when the tendons connecting your gluteal muscles to your hip bone have been working overtime or used incorrectly, which can lead to them feeling irritated and inflamed. This inflammation usually spells trouble in the form of pain and a reduction in how well you can move.

Are You Feeling What I’m Feeling? And, Why?

Now, if you’re dealing with this gluteal tendinopathy, you might notice pain on the outside of your hip, in your butt, or even shooting down your leg. This pain often pops up during or after activities that use your gluteal muscles, like running, climbing stairs, or even standing for a while. 

And why does this happen, you ask? Well, the condition is usually brought on by too much of the same hip movement, like the kind you do when running or jumping. 

Getting older can also be a factor, as tendons naturally lose some of their stretchiness and strength as we age. Hormonal changes in women, particularly during menopause, can also play a part.

The Top 5 Exercises to Tame Your Gluteal Tendinopathy

Alright, now that we’ve got all the serious stuff out of the way, it’s time to dive into the fun part – the exercises! Let’s get to it! These movements can help manage and even lighten your symptoms.

1. The Figure 4 Hip External Rotation Stretch

• Lie on your back on the floor, your bed, or your couch.
• Have both knees bent so that the feet are flat on the surface.
• Cross the ankle of the leg to be stretched across the opposite thigh.
• Place the hand on the same side as the leg being stretched on the inner thigh.
• Gently push the thigh away from you until a stretch in the hip is felt.
• Try to hold for at least 30 seconds, if not up to 1 minute.

2. Clamshells

• Start by lying on your side with both knees bent
• Keep your feet in contact with each other, and then rotate your top leg up. Make sure you keep your spine in alignment, and your hips don’t rock back! The rule of thumb is to do a smaller range of motion if you think your back is moving.
• Rotate your top leg back down to the starting position.
• Do this exercise 10 times in each set.
• Complete 3 sets of the exercise.

3. Standing Hip Lifts

• Stand tall with one hand placed on a bed or chair for support.
• Balance on your left leg, keeping a slight bend in your knee to avoid locking it out.
• Lead with your heel and lift your right leg out to the side, keeping your foot flexed.
• Be sure not to lean to the left while lifting your leg.
• Lower your leg back down to the starting position.
• Repeat this movement 10 times on each leg.
• Do a total of 3 sets of this exercise.

4. Standing Hip Extension

• Stand tall with your hands placed on a steady surface, such as a counter, sink, or chair (without wheels), to hold onto for balance.
• Shift your weight onto your left leg, keeping a slight bend in your left knee to avoid locking it out.
• Keeping your toes pointed forward and your right leg straight, lift your right leg back a few inches.
• Lower your leg back down to the starting position.
• Repeat this movement for 10 repetitions on each leg.
• Do a total of 3 sets of this exercise.

5. Standing Hamstring Curls

Conclusion: Your Journey to a Pain-Free Life

Phew! We’ve covered quite a bit of ground, haven’t we? Just remember, dealing with gluteal tendinopathy is not a sprint; it’s more of a marathon. It’s all about taking one step at a time, at your own pace and staying positive along the way.

Happy exercising, and here’s to you hopping, skipping, and jumping your way to a pain-free life! If these exercises had a motto, it would be ‘no pain, just gain.’ So, if any movement hurts, it’s completely okay to take a breather and try again later or consult with a health professional. Remember, you’re not alone in this. We’re cheering you on every step of the way.