That dull, nagging pain on the outside of your hip. The ache that wakes you up when you lie on your side. The soreness after long walks, standing too long, or climbing stairs.
You haven’t had a fall. You’ve tried stretching, foam rolling, maybe even resting for a few days — but the pain keeps creeping back.
If that sounds familiar, you’re not alone. Many of my midlife clients come to me describing exactly this kind of pain. And one of the most common culprits? Gluteal tendinopathy.
This condition becomes increasingly common during perimenopause and menopause — thanks to a combination of hormonal changes, muscle loss, and shifting movement patterns.
The good news? With the right support, you can get back to moving confidently and pain-free again.
What Is Gluteal Tendinopathy?
Gluteal tendinopathy is irritation or damage to the tendons of the gluteus medius and gluteus minimus — two muscles that help stabilize your pelvis and hips. These tendons attach on the outside of your hip bone (the greater trochanter), which is why the pain is so localized.
You might also hear it called Greater Trochanteric Pain Syndrome (GTPS) — a very common diagnosis in women over 40.
You might also hear it called Greater Trochanteric Pain Syndrome (GTPS) — a very common diagnosis in women over 40.
Why Is Gluteal Tendinopathy So Common in Menopause?
Your hormones affect way more than your cycle. During perimenopause and menopause, the changes happening inside your body can directly affect how your muscles, joints, and connective tissue function.
Here’s why this condition becomes more common after 40:
1. Estrogen Decline Weakens Tendons
Estrogen supports the strength and flexibility of your connective tissue. As levels drop, tendons become more vulnerable to wear and tear — especially in weight-bearing joints like the hips.
2. Muscle Loss Overloads the Tendons
When your glutes weaken (a natural result of sarcopenia), your tendons and smaller stabilizer muscles have to compensate. Over time, this overload can lead to chronic pain and inflammation.
3. Changes in Alignment and Movement
Menopause can shift posture, weight distribution, and gait mechanics — especially with added joint stiffness or weight gain. These changes place uneven stress on the hips.
4. Systemic Inflammation Slows Healing
Poor sleep, cortisol imbalance, insulin resistance, and even nutrient deficiencies can increase inflammation — making it harder for your body to repair the small injuries causing pain.
Here’s why this condition becomes more common after 40:
1. Estrogen Decline Weakens Tendons
Estrogen supports the strength and flexibility of your connective tissue. As levels drop, tendons become more vulnerable to wear and tear — especially in weight-bearing joints like the hips.
2. Muscle Loss Overloads the Tendons
When your glutes weaken (a natural result of sarcopenia), your tendons and smaller stabilizer muscles have to compensate. Over time, this overload can lead to chronic pain and inflammation.
3. Changes in Alignment and Movement
Menopause can shift posture, weight distribution, and gait mechanics — especially with added joint stiffness or weight gain. These changes place uneven stress on the hips.
4. Systemic Inflammation Slows Healing
Poor sleep, cortisol imbalance, insulin resistance, and even nutrient deficiencies can increase inflammation — making it harder for your body to repair the small injuries causing pain.
The Emotional Toll No One Talks About
If you’re dealing with hip pain in perimenopause or menopause, I support your healing from all angles.
Here’s what that looks like inside the Menopause Relief Program:
✅ Personalized nutrition plans for tissue repair, inflammation reduction, and strength
✅ Lab review and symptom tracking to catch hidden barriers to healing
✅ Supplement guidance (collagen, magnesium, omega-3s, creatine)
✅ Referrals to physiotherapists or trainers who understand midlife biomechanics
✅ Regular follow ups and support to adapt your plan, stay motivated, and make consistent progress
You are not stuck. Your body isn’t broken. You just need a plan that works with your hormones and lifestyle.
Here’s what that looks like inside the Menopause Relief Program:
✅ Personalized nutrition plans for tissue repair, inflammation reduction, and strength
✅ Lab review and symptom tracking to catch hidden barriers to healing
✅ Supplement guidance (collagen, magnesium, omega-3s, creatine)
✅ Referrals to physiotherapists or trainers who understand midlife biomechanics
✅ Regular follow ups and support to adapt your plan, stay motivated, and make consistent progress
You are not stuck. Your body isn’t broken. You just need a plan that works with your hormones and lifestyle.
How I Support Clients With Gluteal Tendinopathy
Chronic hip pain doesn’t just affect your body — it affects your life.
I’ve worked with women who say:
“I’m scared to move.”
“I can’t sleep on my side anymore.”
“I feel like I’m falling apart.”
That fear is valid. And when you don’t have clear answers, it’s easy to stop exercising altogether or push through pain until it gets worse. Neither path is ideal — and neither has to be your story.
The key is not to stop moving — it’s to move smarter.
I’ve worked with women who say:
“I’m scared to move.”
“I can’t sleep on my side anymore.”
“I feel like I’m falling apart.”
That fear is valid. And when you don’t have clear answers, it’s easy to stop exercising altogether or push through pain until it gets worse. Neither path is ideal — and neither has to be your story.
The key is not to stop moving — it’s to move smarter.
How to Actually Start Healing (No Magic Fixes, Just Real Tools)
There’s no single “cure” for gluteal tendinopathy, but there is a roadmap that works — especially when it's tailored to your body, your hormones, and your lifestyle.
Here’s what I help my clients focus on:
1. Support Your Tendons With Food
You can’t rebuild tissue without the right nutrients.
What helps:
And don’t forget hydration — tendons are connective tissue, and water is essential for flexibility and recovery.
2. Strengthen Without Overloading
What doesn’t work?
❌ Total rest (you lose strength and mobility)
❌ Pushing through pain (you delay healing and increase inflammation)
What does work?
✅ Progressive strength training focused on glute activation
✅ Slow, controlled movements that build tendon tolerance over time
Start with:
Pain should not spike during or after exercises. Recovery should feel productive, not draining.
3. Modify Your Movement Habits
Tiny tweaks leads to big relief.
These simple changes reduce irritation and promote healing.
4. Calm the Inflammation
Your body can’t heal in a stressed-out, under-fueled state.
If you’re:
…it’s time to look at the whole picture, not just your hip.
That’s why inside the Menopause Relief Program, we track symptoms like pain, inflammation, energy, and sleep — because healing your hip also means healing your hormonal environment.
Here’s what I help my clients focus on:
1. Support Your Tendons With Food
You can’t rebuild tissue without the right nutrients.
What helps:
- Protein with every meal – to repair and preserve muscle (eggs, chicken, tofu, Greek yogurt, lentils)
- Omega-3s – to reduce inflammation (fatty fish, walnuts, chia seeds)
- Colorful veggies and fruits – antioxidants that support healing (berries, leafy greens, bell peppers)
- Vitamin C – to support collagen synthesis (citrus, strawberries, red peppers)
- Collagen peptides – ideally taken before strength or rehab exercises
- Magnesium – to relax muscles and support sleep (pumpkin seeds, spinach, dark chocolate)
And don’t forget hydration — tendons are connective tissue, and water is essential for flexibility and recovery.
2. Strengthen Without Overloading
What doesn’t work?
❌ Total rest (you lose strength and mobility)
❌ Pushing through pain (you delay healing and increase inflammation)
What does work?
✅ Progressive strength training focused on glute activation
✅ Slow, controlled movements that build tendon tolerance over time
Start with:
- Isometric glute bridges or wall sits
- Side-lying clamshells or banded walks
- Controlled step-ups (on a low step)
- Avoiding deep stretches or high-impact workouts in early stages
Pain should not spike during or after exercises. Recovery should feel productive, not draining.
3. Modify Your Movement Habits
Tiny tweaks leads to big relief.
- Sit with both feet flat — avoid crossing your legs
- Don’t sleep directly on the painful hip
- Use a wedge or body pillow between your knees for side-sleeping
- Shorten long walks or break them into intervals
- Pay attention to how you stand and walk — stride evenly, no limping
These simple changes reduce irritation and promote healing.
4. Calm the Inflammation
Your body can’t heal in a stressed-out, under-fueled state.
If you’re:
- Skipping meals
- Sleeping poorly
- Constantly stressed
- Exercising but not recovering
- Dealing with fatigue, bloat, or joint pain…
…it’s time to look at the whole picture, not just your hip.
That’s why inside the Menopause Relief Program, we track symptoms like pain, inflammation, energy, and sleep — because healing your hip also means healing your hormonal environment.
“My Hip Has Been Bothering Me for Weeks… and I Don’t Know Why”
Typical symptoms include:
- Outer hip pain, especially when lying on that side
- Soreness with walking, stair climbing, or prolonged standing
- Increased pain after sitting for long periods
- Discomfort with side stretches or crossing your legs
- Weakness or stiffness in the hip or glute area
This isn’t just a “getting older” issue. There are real physiological reasons why this shows up — especially during menopause.
If hip pain is making you feel older than you are, keeping you from sleeping, or stealing your motivation — let’s change that.
You don’t have to live with discomfort. You don’t have to guess what to do. And you definitely don’t have to go it alone.
💬 Book your FREE 20-minute Menopause Strategy Call to talk through your symptoms, get clarity, and find the right path forward.
👉 [Schedule your free call here]
You don’t have to live with discomfort. You don’t have to guess what to do. And you definitely don’t have to go it alone.
💬 Book your FREE 20-minute Menopause Strategy Call to talk through your symptoms, get clarity, and find the right path forward.
👉 [Schedule your free call here]
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