Do you have pain in your hip? Do you find it uncomfortable to lie or sit in certain positions? Is your hip stiff or tender? You could be experiencing gluteal tendinopathy.

What is gluteal tendinopathy?

Gluteal tendinopathy is the experience of discomfort in one or both hip joints. It is caused by the hip tendons getting irritated or damaged. Most commonly, it's experienced by overuse of the joint by runners, women in middle age, and women who sit or stand for long periods.

It's associated with weak hip muscles, poor posture, walking posture, crossing one's legs when sitting, and hormonal changes.

Estrogen helps keep tendons strong and elastic, and as estrogen levels drop in perimenopause and menopause, the tendons become weaker, less flexible, and more prone to injury.

How can you manage gluteal tendinopathy naturally?

Avoid sitting for long periods. Each hour, get up and walk around your office, home, or block to keep the tendons from getting stiff.

Sit with your feet on the floor. Crossing your legs can compress the tendons and decrease blood flow to them. If your feet don't reach the floor, consider buying a footrest for under your desk.

Physiotherapy: A physiotherapist can help you with posture, walking gait, and exercises to strengthen your hip muscles and increase your range of motion.

An anti-inflammatory diet. You can help with overall pain at every meal by focusing on fresh, natural foods and avoiding highly processed, fried, and fast food items. A Mediterranean, DASH, or vegetarian-style diet may provide significant relief.

Focus on protein. Ensuring enough protein, 20-25 grams per meal, will provide the essential amino acids or building blocks for muscles and tendons.

Omega-3 Supplements. These essential fatty acids are anti-inflammatory and may reduce pain and swelling. They can stimulate more collagen production to help with repair, and they help with joint lubrication.

When to see your doctor

You should always see your doctor to rule out other issues like osteoarthritis or stress fracture. Severe pain that inhibits walking or bearing weight on the hip, fever, numbness or weakness in the leg, or unintentional weight loss are all red flags for seeking medical attention.

Bottom Line

Gluteal tendinopathy, often causing pain in the outer hip, is common in women during perimenopause and menopause due to hormonal changes and muscle weakness. Treatment usually involves activity changes, strengthening exercises, anti-inflammatory foods, and pain relief. If pain persists, seeking professional advice to avoid long-term issues and speed up recovery is essential.