What is gluteus medius tendinopathy?
Gluteus medius anatomy
Gluteus medius is a muscle on the outer side of the hip, whose tendon attaches to the greater trochanter (the bony prominence you can feel on the side of the hip). It plays a key role in stabilising the pelvis every time you bear weight on one leg, particularly during running and walking. Its tendinopathy is the most common cause of lateral hip pain in athletes.
Why does this tendon become painful?
Pain appears when gluteus medius is repeatedly loaded beyond its capacity, often linked to weakness in this muscle, which then has to compensate more with every step. Too rapid an increase in running volume, prolonged sitting with legs crossed, or a pelvic imbalance contribute to this tendinopathy.
Which sports contribute to gluteus medius tendinopathy?
Any sport with repeated single-leg weight-bearing carries a particular risk:
- Running, especially long distance
- Hiking
- Football and team sports
- Cycling with poorly adjusted saddle height
- Dance
- Sports with repeated lateral weight-bearing
Treating gluteus medius tendinopathy in rehab with a sports physio
The goal of treatment is to progressively strengthen gluteus medius to restore its pelvis-stabilising function with every step.
- 1Reducing pain and managing load
- 2Hip mobility
- 3Isometric strengthening
- 4Progressive concentric strengthening
- 5Eccentric strengthening
- 6Pelvic chain work
- 7Correcting sporting technique
- 8Strengthening under sport-specific load
- 9Progressive return to your sport
- 10Return to competition
Why the physio’s initial assessment matters
During the initial assessment, the physiotherapist aims to identify the positions and movements that reproduce the pain (prolonged sitting, single-leg weight-bearing), recent running volume, and pelvic stability while walking.
“It’s not that the tendon is fragile, it’s that the load needs to be better dosed and distributed.”
Strengthening, the cornerstone of treatment
Progressive strengthening of gluteus medius, particularly under load and in single-leg stance, restores its function as a pelvic stabiliser and reduces tendon overload with every step.
In brief
- Progressive strengthening of gluteus medius
- Pelvic stability work in single-leg stance
- Eccentric strengthening
- Gradual return: mobility, then load, then sport
Ready to take your gluteus medius tendinopathy seriously?
Start the HOPP programme designed by sports physios.
Should you rest or keep playing sport?
Total rest is generally not necessary. It’s better to temporarily adapt your running volume and avoid the positions that clearly reproduce the pain (prolonged sitting with legs crossed), while starting strengthening as soon as possible.
Think you might have a different hip injury?
Take your free test in 3 minutes flat.
When should you see a specialist for gluteus medius tendinopathy?
If the pain persists for more than four weeks despite adapting your activities, a medical opinion is recommended to rule out associated bursitis or another cause of lateral hip pain.
The HOPP care programmes to treat your gluteus medius tendinopathy and get back to sport
This tendinopathy requires targeted, progressive strengthening. HOPP offers you a precise exercise programme, allowing you to get back to your activities as quickly as possible.
The programme runs from 3 to 9 weeks depending on the injury and ends with a reconditioning phase allowing a return to competition in the best possible conditions. Each programme is designed by the HOPP team, made up of two sports physiotherapists who are experts in assessing and treating athletes. You’ll also find theoretical content throughout your progression, so you master every aspect of your recovery and can adjust your treatment independently. If needed, our team of physiotherapists is on hand to support you.
Essential
FROM INJURY TO
BACK TO YOUR ACTIVITIES
59€
One-time payment
“AT YOUR OWN PACE WITH
DAILY ADAPTATION”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
Performance
TO GET BACK TO SPORT
IN THE BEST CONDITIONS
79€
One-time payment
“GET BACK TO YOUR LEVEL
WITHOUT RISK OF RELAPSE”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
Expert
PERSONALISED VIDEO-CALL
SUPPORT, ANY TIME
149€
One-time payment
“A PHYSIO
WHENEVER YOU NEED”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility, Strengthening, Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
- + 2 video calls with an expert sports physio / return check-up
A programme that adapts to you every day
Every day, how you feel (RPE) is factored in to automatically adjust the rest of your programme: more load if all is well, a bit less if your hip is complaining. This daily personalisation is what makes the difference compared to a fixed, paper-based programme.
Ready to start your programme?
Join the HOPP support programme designed by sports physios.
F.A.Q
Does the HOPP programme replace a medical consultation?
No. HOPP is a support and rehab tool designed by sports physiotherapists, but it doesn’t replace a doctor’s opinion. If in doubt, or if the pain persists, see a health professional.
Is the programme suited to all sporting levels?
Yes. Every programme is personalised to your sport, your level and how you feel each day, whether you’re a recreational athlete or preparing for competition.
Can I keep running with this tendinopathy?
In most cases, yes, by temporarily adapting your volume, while starting strengthening in parallel.
How long does it take to recover?
A structured programme generally brings clear improvement within a few weeks, with a full return to sport after several weeks of progressive strengthening.
What’s the difference with trochanteric bursitis?
The tendinopathy affects the tendon itself, while bursitis affects the small adjacent fluid-filled sac. The two can coexist and cause similar pain on the side of the hip.
