Walking with outer-hip pain (gluteal tendinopathy/GTPS): what to change for one week
- Emma Glynn
- Oct 14
- 4 min read
By Emma Glynn - The Hip & Knee Physio
General information only; not personal medical advice.
Walking should feel good. If the outside of your hip (over the bony point) aches during or after walks, especially on hills or after ong distances, you might be dealing with gluteal tendinopathy/GTPS. Treatment isn’t “never walk again”. It’s a combination of modifying how much you do and how you do it first, then gradually increasing from there.
Most people improve when they adjust how much they walk, how they walk, and which surfaces/gradients they choose - for just one focused week and then build back steadily.
Why walking flares GTPS
The small glute tendons (glute med/min) and nearby bursa get cranky with repeated compression or more load than they can currently tolerate.
The usual culprits: long distances, fast pace, downhill braking, long stairs, and standing or walking with the hip pushed out to one side.
This isn’t “wear and tear”. It’s tolerance vs demand. At The Hip & Knee Physio, Emma matches the demand to your current tolerance, then builds capacity.
Your 7-day walking plan
Rule of thumb: Mild ache (≤4/10) during the walk that settles within 24-48 hours is usually okay. If on the next-day, the ache lingers beyond that, reduce tomorrow’s dose.
Days 1–2 - Settle the pain
Distance: cut your usual walk by ~30%.
Route: pick flatter paths; avoid long steep downs and endless stairs.
Pace: slow it half a notch; aim for shorter strides.
Posture cue: keep pelvis level (avoid “hip-hanging”). Think tall through the ribs, weight shared both sides.
Footwear: use your most stable, cushioned pair (not worn-out flats).
If very irritable: split one longer walk into two shorter ones.
Days 3-4 - Add control while you keep walking
Keep the distance and terrain from Days 1–2.
On non-walking days, do two control drills:
Sit-to-stand (slow): 3 sec down, 1 up, knees track over second toe. 2–3 × 6–8.
Side-steps with a light band: slow steps, pelvis level. 2–3 × 8–12 each way.
If symptoms spike during or last >48 h after, reduce range/reps and slow down.
Days 5–7 - Gentle rebuild
Increase weekly walking volume ~10–15% (don’t add 10% every day).
Re-introduce small, short hills or a short stair section once Days 1–4 are calm.
Keep strides a touch shorter downhill; think quiet feet.
Technique tweaks that can help immediately
Shorter strides = less tendon compression, especially downhill.
Use poles or a handrail on steeper sections if needed (control > ego).
Don’t hike with the hip slouched out while chatting, share your weight.
If you stop for photos or coffee, avoid perching with the hip pushed out.
Footwear & surfaces
Choose shoes that feel stable and comfortably cushioned on a 10–15-minute test walk.
Replace shoes with flattened soles.
For this week, prefer smooth, flatter surfaces. Save cambered, uneven trails for after symptoms settle.
Heat/ice and other comforts
Heat often helps stiffness; ice can soothe irritability. 10 minutes, thin towel, skin-safe.
A soft hip/ITB sleeve might feel nice briefly, but it doesn’t replace training your tolerance.
Gadgets are optional
Do I need a scan or injection?
Usually no to start. A clear history, targeted load changes, and progressive control work come first.
Scans can help if there are red flags or if results would change the plan.
When to get a review sooner
Night pain that won’t settle, hot/red swelling, fever or unexplained weight loss.
Locking, sudden weakness, or pain after a fall.
Your ache keeps ratcheting up despite following the plan.
What we do in a first session here
History & goals → movement and tolerance checks → walk plan you can use this week (distance, route, pace, and tailored home exercise) → a clear, practical progressive plan.
Ready for walks that don’t bite?
Prefer to talk? Call (03) 9978 9833
👉 Take my Knee Quiz if you’re unsure whether your symptoms need attention.
FAQs
Should I stop walking until it’s “100%”?
Usually no. Keep walking within a tolerable dose while you rebuild.
Are side-lying leg lifts good for GTPS?
Early on, they can compress the area. If you're unsure of where to start, book an assessment with an experienced physiotherapist.
How long until I notice change?
Varies, but many feel less post-walk pain within 1–3 weeks when load and technique are corrected.
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