5 Everyday Movements That Make Outer Hip Pain Worse (And What To Do Instead)

If you have gluteal tendinopathy, small daily habits may be keeping your pain alive without you realizing it.

Here are five common aggravators we see at PhysioFit of NC:

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 Standing With Your Weight Shifted to One Hip

This compresses the irritated tendon against the bone.

Do Instead:
Stand evenly distributed through both feet, or shift gently without collapsing into one side.

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 Crossing Your Legs While Sitting

This puts the gluteal tendon in a compressed and stretched position.

Do Instead:
Sit with feet flat and knees aligned.

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 Sleeping on the Painful Side Without Support

Direct compression increases irritation.

Do Instead:
Place a pillow between your knees or sleep on the opposite side.

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 Aggressive IT Band Stretching

Overstretching the lateral hip often increases tendon compression.

Do Instead:
Focus on controlled strengthening instead of deep lateral stretching.

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 Sudden Increases in Walking or Hills

Tendons don’t tolerate rapid spikes in load.

Do Instead:
Gradually progress activity while following a strengthening plan.

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Why This Matters

Gluteal tendinopathy is not just about exercise — it’s about managing load throughout your day.

At PhysioFit of NC, we guide you through both lifestyle modifications and progressive strengthening in private, 1-on-1 sessions so you know exactly what to change and why.

Start your personalized Gluteal Tendinopathy Program today.