If you suffer with lateral (on the side) hip pain which is worst at night, painful when you wake up in the morning and gets worse with activity such as climbing stairs, you might have gluteal tendinopathy.

Gluteal tendinopathy is common in females, and can occur with hormonal changes including pregnancy. Weight gain and overload due to an increase in activity levels can also be contributing factors.

Here are some simple modifications in your lifestyle that can reduce pain, allowing you to be able to do the exercises that your physio has given you.

  1. Avoid crossing your legs in sitting, standing or lying positions
  2. Avoid lying on the painful side
  3. Place a pillow between your knees when lying on the other side
  4. Avoid passively leaning your weight on one leg while standing

Fortunately, we now know that education and exercise can help!

If you are suffering with lateral hip pain, pop into your physio for a correct diagnosis and advice and exercises to get you back on track.

reference

Mellor, R., Bennell, K., Grimaldi, A., Nicolson, P., Kasza, J., Hodges, P., Wajswelner, H. and Vicenzino, B., 2018. Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy: prospective, single blinded, randomised clinical trial. bmj, 361, p.k1662.