Lateral Hip Pain
Gluteal Tendinopathy & Trochanteric Bursitis

Lateral hip pain is very common, particularly in post-natal women and peri-menopausal women. Two conditions often occur concurrently:
Gluteal tendinopathy – the tendon of the gluteus medius and/or minimus muscle becomes weak
Trochanteric Bursitis –the bursa (fluid sac) becomes inflamed

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What to Avoid:
• Cross leg sitting
• Standing with your hip out to the side
• Sitting in low chairs
• Lying on your side if painful
• Excess walking/stairs when acutely painful
• Stretching or rolling your ITB

How can physio help?
• Tendon strengthening exercises
• Dry needling and/or massage to reduce muscle tightness
• Taping to deload the bursa and tendon
• Pilates to improve core and hip stability
• Gait and running assessment to improve biomechanics
• Real-time ultrasound to assess and retrain hip muscles

What to Do at Home:
• Sit with your hips higher than your knees – use a wedge pillow if needed
• Sleep with a pillow between your knees
• Stand with your weight evenly between both feet
• Use ice or heat to assist pain relief
• Your physiotherapist prescribed exercises daily

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