5 Mistakes People Make When Rehabbing Gluteal Tendinopathy (and What to Do Instead)

by Emma Glynn – Hip & Knee Physio | The Hip and Knee Physio, Camberwell

Why Your Hip Still Hurts (Even After Doing “All the Right Things”)

Pain on the side of the hip is one of the most common issues I see in active women over 35. It creeps in during walks, lingers after long days on your feet, and wakes you up when you lie on your side. Most people call it “hip bursitis,” but in many cases, the real culprit is gluteal tendinopathy - a tendon overload issue involving the gluteus medius and minimus muscles.

Unfortunately, a lot of well-meaning rehab approaches fall flat or even make it worse.

Let’s break down the top five mistakes people make when trying to fix it (and what to do instead).

🔥 Mistake 1:

Stretching What Feels Tight

“It feels tight on the outside of my hip, so I’ve been stretching it daily…”

I get it, tightness triggers the urge to stretch. But with tendinopathy, what feels tight is often irritated, not short. That stretch you’re doing? It’s probably compressing an overloaded tendon, especially if you’re crossing your leg over the other in a figure-4 style pose.

Instead:

Swap the stretch for controlled strength work. Think: isometrics (static holds) and glute med activation exercises that don’t provoke pain.

🚫 Mistake 2:

Skipping Straight to Glute Bridges and Clamshells

Clamshells and bridges are ok, for early-stage rehab. But they won’t get you back to hiking hills, running, or walking pain-free long-term. Most people either stay stuck at this level for too long, or start here when they’re already beyond it.

Instead:

Use exercises that load the glutes in standing, functional positions. Think:

• Step-ups

• Wall-supported single leg deadlifts

• Side planks with a leg lift

⚠️ Mistake 3:

Pushing Through the Pain

Many people think, “It only hurts a little - I’ll just keep going.” But with lateral hip tendinopathy, even low-level, repeated aggravation can stall your recovery for months.

Pain while walking, lying on your side, or crossing your legs is a sign to reassess.

Instead:

Follow the Goldilocks zone: not too much, not too little. Aim for exercise that challenges the tendon without flaring it. Pain during rehab should be tolerable (<3/10), and settle within 24 hours.

💤 Mistake 4:

Sleeping in a Position That Irritates the Tendon

This one’s sneaky - you do everything right during the day, but then compress the irritated tendon all night long. Lying on your painful side = direct pressure. Lying on the other side with your top leg falling across = stretch and twist.

Instead:

Try sleeping:

• On your back with a pillow under the knees

• On your unaffected side with a pillow between the knees

• Avoid deep side leg crossing at night

🧠 Mistake 5:

Not Treating the Root Cause (Which Is Load Tolerance)

The real problem isn’t just “tight glutes” or “bursitis.” It’s that the tendon isn’t coping with the load you’re placing on it, whether that’s walking 10,000 steps, running hills, or just standing too long at work.

Instead:

You need a graded rehab plan that starts at the right level, builds strength, improves tendon tolerance, and restores your ability to move well in real life.

🎯Ready to Get on Top of Your Hip Pain?

If any of this sounds like you - let’s stop guessing.

👉 Take my free quiz to find out if your pain is likely gluteal tendinopathy (takes 60 seconds).

👉 Already know your diagnosis? Check out the Gluteal Tendinopathy Kickstarter Program - a 6-week home rehab plan designed for women just like you.

Want to see a physio in-person?

Booking an initial consult is the best way to get clear on your options. You’ll leave with a personalised plan, a clearer understanding of what’s driving your pain, and evidence-based strategies you can use straight away.

If you’re in Melbourne or Camberwell and need experienced hip and knee physio, book a consultation with APA Titled Hip and Knee Physio - Emma, today.

👉 Call now on 9978 9833 or book online to take the first step toward pain-free movement.

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