Gluteal Tendinopathy- A ‘LEAP’ Forward In Managing Lateral Hip Pain ….

If you’ve been told you have gluteal tendinopathy (sometimes called greater trochanteric pain syndrome), you’ll know how frustrating it can be.

The pain on the outside of your hip can affect walking, sleeping, sitting, climbing stairs, and even just standing still.

The good news? Recent research, led by the LEAP trial research team in Australia (Grimaldi et al) ,

and some work completed closer to home at the School of Physiotherapy in RCSI

( see www.leapireland.eu) , has shown that the right mix of education and exercise is the most effective

way to manage this condition—both in the short and long term.

 

What the Research Found

The LEAP trial compared three approaches:

Education and exercise – learning about the condition and doing a guided strengthening program.

Cortisone injections – a common treatment to reduce inflammation.

Wait-and-see – simple advice and reassurance without active treatment.

Results:

After 8 weeks, 77% of people improved with education + exercise,

compared to 59% with injections and 29% with wait-and-see.

After 1 year, the education + exercise group was still doing best.

 

Why Education + Exercise Works

The key isn’t just getting stronger—  it’s:

-Understanding your condition (so you can avoid flare-ups).

-Changing habits that put extra stress on the tendon.

-Building confidence to move again without fear.

 

Practical Tips for Managing Gluteal Tendinopathy

Protect Your Tendon

Avoid lying on the sore side. If you lie on the other side, place a pillow between your knees.

Don’t sit with knees crossed or pressed together for long periods.

Avoid standing with your hip pushed out to the side (“hip hanging”).

Adjust Your Activity

Reduce or modify activities that make your pain worse (long walks, hills, stairs, running).

Keep moving in ways that feel manageable—stopping all activity can make recovery slower.

Start with Gentle Strengthening

Exercises should target the movements and weakness that are most challenging for each individual, and should be progressed slowly.

Work with a physiotherapist if possible—they can guide your program and keep you on track.

Progress Gradually

Over time as strength builds and pain improves, add functional activities—climbing stairs, walking longer distances, or light jogging—based on your tolerance.

Build Confidence

Remember: pain doesn’t always mean damage. Tendons can adapt and get stronger with the right load.

The Bottom Line

The best treatment for gluteal tendinopathy isn’t a quick injection or waiting it out—it’s learning about the condition and building strength step by step.

With the right approach, most people make a strong recovery and get back to the activities they enjoy!