Lateral hip pain is one of the most common things I see in women between 40 and 60. And one of the first things worth knowing is that not all lateral hip pain is the same.
Some is referred from the lumbar spine. Some comes from the hip joint itself. And some is more superficial , involving the gluteal tendons or the bursa that sits over them.
One of the most common causes I see in this age group is gluteal tendinopathy. Many women have been told they have bursitis – and the bursa may well be contributing – but the tendon is often the primary driver that gets missed.
The good news: gluteal tendinopathy responds really well to the right loading. The key is knowing what to modify while you build it back up.
Here’s what I’d do:
👉Stop stretching the glutes aggressively. I know the figure 4 stretch feels good. But when the tendon is irritated, stretching it further tends to aggravate rather than help. Put this one on hold for now.
👉Stop crossing your legs. This compresses the tendon in a position it really doesn’t tolerate well when it’s sore. Feet flat, hip width apart when you’re sitting.
👉Reduce walking distance and stride length if you’re pulling up sore afterwards. Don’t stop moving, just dial it back temporarily.
👉Switch single leg exercises to double leg for now, or significantly reduce your load if they’re aggravating. Your tendon needs load, just not that much load yet.
👉Add isometric glute med work. Side lying leg lifts and wall isometrics are where I’d start building the tendon back up. Progressively.
This is not a “stop exercising” diagnosis. It’s a “train smarter for now” one.