I’m starting to notice some dull achy pains on the side of my hips whenever I got up and down stairs or ramps when I walk for long distances and even when I squat. Sometimes I even wake up with the same pain. What’s going on?
Lateral hip pain is a common complaint in people who have recently started to increase their daily walking or running from a base of minimal activity. At times, the pain can even refer down to the side of the knee. This condition is called gluteal tendinopathy and its more prevalent in middle aged women, but it can happen to anyone.
The tendons in question are the gluteus medius and gluteus minimus tendons. They travel over the top of a bony point on the top side of your thigh. Once this area gets irritated through overuse, the dull achy hip pain can begin to rear its head. Usually this can happen through continued stretching of the tendon or when the tendon is being squashed against the bone for long periods of time. Think of activities like:
- Sitting cross legged
- Going up and down stairs with
- Running/walking with your feet consistently landing in the midline of your body
- Standing with your hip hitched to one side
If you get that lateral hip pain after doing the above activities, its likely you have gluteal tendinopathy. Sometimes there are genetic factors that can predispose you to experiencing this condition, such as having wider hip bones. Other times the issue can arise with faults in biomechanics during your sporting activities, such as your foot placement during walking/running or it may even be some muscular weakness that prevents you from actively correcting these faults during your day-to-day activities.
Treatment will involve settling down the tendon, then starting a graded strengthening program. Your physiotherapist will be able to identify the factors that are contributing to your hip pain and be able to provide practical advice to minimise the discomfort you feel day to day. Your physio will also be able to work together with you to address any underlying muscle weakness that’s contributing to your condition without flaring up your condition. If this is the first time you’ve encountered this pain generally the whole process from settling down the tendon and strengthening the surrounding musculature may take anywhere from 8-12 weeks, however it is highly variable from person to person.
Richard Le
APA Physiotherapist, Evado Studios Point Cook