A Practical Self-Help Guide to Gluteal Tendinopathy and Trochanteric Bursitis
Crawley Physio Clinic
1. Understanding the Spectrum: Bursitis, Tendinopathy or Both?
Pain on the side of the hip is often grouped under one name — bursitis — but this is only part of a wider picture called Greater Trochanteric Pain Syndrome (GTPS).
GTPS can involve:
Trochanteric bursitis – inflammation of the fluid-filled cushion (bursa) over the bone.
Gluteal tendinopathy – irritation or degeneration of the gluteus medius or minimus tendons.
Combined GTPS – when both tendon and bursa are affected, which is very common.
Typical patterns
Type
Description
Common triggers
Bursitis
Sharp, local tenderness; worse lying on the sore side.
Prolonged walking, hill work, or standing posture.
Understanding which component dominates helps match treatment to the cause. Often the tendon becomes irritated first, and the bursa reacts secondarily.
The outer hip area (the greater trochanteric region) is where several key structures meet:
Structure
Role
Greater trochanter
The bony bump on the side of your thigh bone.
Gluteus medius & minimus
Muscles that stabilise the pelvis when walking or standing.
Trochanteric bursa
Cushion that sits between the tendons and iliotibial band (ITB).
Iliotibial band (ITB)
Long fibrous band that can compress the tendon–bursa area.
When the gluteal muscles weaken or tire, the pelvis drops slightly and the tendons rub beneath the IT band. Over time, this repetitive compression irritates both the tendon and bursa.
Simple daily positions such as standing with one hip dropped, crossing legs, or lying on the sore side can increase that pressure.
1: Initial Management:
Goal: reduce irritation, inflammation and keep gentle movement.
Reduce inflammation
Use anti-inflammatory gel or ice to reduce any inflammation during the early stages.
Modify pressure
Sleep on the opposite side with a pillow between the knees.
Avoid sitting cross-legged or standing on one hip.
Choose a supportive but not overly firm mattress.
Reduce external compression
Light foam rolling of thigh (avoid direct pressure on the sore spot).
Footwear or orthotic support if feet roll inwards excessively.
Maintain upright posture; avoid “hip hanging.”
Gentle hip-flexor stretches can balance pelvic position.
Short, regular walks are preferable to long rest. Pain should stay mild (below 3/10).
2: Rebuilding Strength and Reducing Tension
Once night pain and irritation ease, the focus shifts to strength and control.
Progressive loading
Side-lying leg lift: slow, controlled 2 sec up / 3 sec down.
Single-leg balance or mini-squat: maintain pelvic level.
Band walks (“monster walks”): sideways steps keeping knees slightly bent.
Step-ups: drive through the heel, slow return.
3. Moving Forward
If symptoms remain after 6–8 weeks of consistent self-management, professional input can help confirm the diagnosis and progress recovery.
Supervised rehab: ensures loading and progression are correct.
Possible next steps if unresponsive:
Shockwave therapy (ESWT): may stimulate healing in persistent tendinopathy.
Ultrasound-guided injections: corticosteroid for short-term relief of inflamed bursa, or PRP for chronic tendon changes.
Imaging (ultrasound/MRI): clarifies whether the tendon or bursa is dominant.
At Crawley Physio Clinic, assessments typically include movement testing, hip–pelvic control review, and a tailored exercise plan built around your stage of recovery.
Recovery Expectations
Condition
Typical Recovery (with correct loading)
Isolated bursitis
2–6 weeks once compression reduced
Tendinopathy
8–12 weeks of progressive loading
Combined GTPS
10–16 weeks with integrated rehab
Working With the NHS and When to Seek Support
At Crawley Physio Clinic, we work closely with local GPs and NHS services to provide joined-up care for patients with hip and pelvic pain. If you’ve been referred by your GP, are waiting for imaging, or have already tried an injection through the NHS, we can help you continue the rehabilitation process while keeping your GP informed.
Our clinicians collaborate regularly with Saxonbrook Medical Centre and other local practices, ensuring that any onward investigations or shared-care decisions — such as imaging or injection therapy — are well coordinated. This approach helps avoid duplication, speeds up recovery, and provides consistent messaging between all parts of your care.
Our goal is simple: to support your recovery efficiently, whether your care is NHS, private, or a mix of both.
When to Book an Appointment
You may benefit from an assessment if:
Your pain has lasted self-help exercises.
You experience night pain or discomfort lying on the affected side.
You have recurring flare-ups when returning to walking, running, or stair climbing.
You’re unsure whether your pain is bursitis, tendinopathy, or a combination.
An assessment will:
Clarify which structures are involved (tendon, bursa, or both).
Identify contributing factors such as posture, gait, or footwear.
Provide a clear, staged plan to reduce pain and build strength safely.
Getting in Touch
If you’d like guidance tailored to your situation, our clinicians are available for both in-person assessments in Crawley and remote consultations where appropriate.
You don’t need to wait for pain to worsen. A clear diagnosis, the right exercises, and coordinated care can help you return to walking, sleeping, and moving comfortably again.
Key Takeaways
Lateral hip pain often involves both gluteal tendons and the trochanteric bursa.
The first step is to reduce compression and allow healing.
Long-term improvement depends on progressive strengthening and movement control.
If you’re unsure of your diagnosis or progress, seek an assessment for clarity and reassurance.
Crawley Physio Clinic Evidence-based treatment, collaborative care, and long-term results for hip and pelvic pain.
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