Let’s face it—sitting with gluteal tendinopathy can feel like torture. Whether you’re working from home or stuck in back-to-back video meetings, figuring out how to sit with gluteal tendinopathy without flaring up your pain is frustrating.
You’re not lazy. You’re injured. And your hip is making sure you don’t forget it.
The good news? There are real, evidence-based ways to make sitting more bearable while giving your tendon the rest and support it needs.
You don’t have to power through the pain or stand for eight hours straight.
In this post, you’ll learn:
- Why sitting feels worse with gluteal tendinopathy
- What positions make it worse—and which ones help
- How to modify your chair and work setup
- Quick relief strategies you can use right now
Let’s talk about what’s actually going on and what you can do about it today.
Gluteal Tendinopathy Exercises (Find REAL and LASTING Relief!)
Gluteal tendinopathy isn’t just frustrating—it can stop you from doing what you love.
Whether you’re heading out for the Estrella Mountain Trail Festival or trying to train pain-free for your next hike in the White Tank Mountains, you need a plan that works.
If you’re struggling with lateral hip pain, sharp pain when climbing stairs, or tenderness along the side of your hip, you’re not alone. These are common symptoms of gluteal tendinopathy and related tendon disorders like greater trochanteric pain syndrome.
As sports physical therapists here in Goodyear, we see this daily. You don’t have to just wait it out or rely on anti-inflammatory medication. You can treat it. You can reduce pain.
Let’s look at real ways to support your gluteal tendons and get you back in motion.
Understand What You’re Dealing With First
Gluteal tendinopathy affects the gluteus medius and gluteus minimus. These muscles stabilize your hip joint and control leg movements during walking, running, and climbing.
When these tendons get irritated or overloaded, tendon pain and soreness flare up near the greater trochanter of the hip bone.
Common gluteal tendinopathy symptoms include:
- Pain when lying on one hip
- Lateral hip pain when standing after prolonged sitting
- Tenderness along the outer buttocks or hip
- Trouble with activities that require deep squatting or climbing stairs
It’s often mistaken for trochanteric bursitis or hip osteoarthritis. But the treatment plan is different—and much more specific.
If you’re dealing with chronic hip pain, sore gluteal muscles, or signs of gluteal tendinitis, don’t wait for it to become severe. You can get the right help right here in Goodyear.
Call us today at (623) 343-8706 to book an appointment or your Free Discovery Visit and take the first step toward lasting pain relief.
Why Strengthening Matters More Than Stretching
Stretching exercises can feel good temporarily, but they won’t solve the underlying tendon disorder.
Tendon health improves with targeted load management and progressive strengthening exercises. This means training the gluteal muscles without aggravating the tendon tissue.
Try these instead of aggressive stretches:
- Side-lying isometrics (foot firmly against a wall with knees bent)
- Glute bridges with a neutral pelvic position
- Wall sits at hip width for 30-second holds
- Isometric abductions with a soft mat under your hip
You’ll build muscle strength in the gluteus maximus and gluteus medius while avoiding painful compression near the greater trochanter.
The Power of Controlled Single-Leg Movements
If your gluteal tendinopathy flares during everyday tasks like walking or sitting, your hip muscles may not be firing well on one leg.
This is common with degenerative tears or tendon compression from poor posture or repetitive movements.
Use these drills for control and alignment:
- Standing single-leg hip hikes
- Step-downs on an elevated surface (like a curb or low box)
- Mini-lunges with hands on hips to cue proper tracking
- Band walks, keeping your legs hip width apart
Work slowly. Keep your pelvis level. Focus on stability and posture more than speed.
Modify How You Sit, Stand, and Move All Day
Healing isn’t just about your workouts. It’s also about reducing irritation during prolonged periods of sitting or standing.
Many people with gluteal tendinopathy feel worse after a long road trip to Phoenix or sitting through a Diamondbacks game.
To reduce daily pain:
- Avoid sitting with legs crossed or tilted onto one hip
- Sit comfortably on a firm cushion with knees bent and hips level
- Stand evenly with weight through both feet
- Alternate between sitting and a standing position every 30 minutes
Even small changes here will reduce tendon compression and prevent gluteal tendinopathy from getting worse.
When to Get Sports PT Involved
If you’ve had symptoms of gluteal tendinopathy for more than a few weeks, don’t guess. You don’t need to push through severe pain or rely on social media tips that don’t apply to you.
We customize an exercise program that matches your needs and goals—from trail running to gym workouts.
You’ll get:
- Hands-on release of tight soft tissues
- Strength and mobility work for hip adduction, rotation, and glute activation
- Progressions that don’t overload sore hip tendons
- A return-to-sport plan built around your life here in the Valley
This is what we do every day at Continuous Motion Physical Therapy. If you’re ready to stop Googling “how to sit comfortably” or “pain relief for trochanteric pain syndrome GTPS,” it’s time to start moving smarter.
Let’s build a plan together that actually works for your life—and your sport.
Continuous Motion Physical Therapy
At Continuous Motion Physical Therapy, we help active adults and athletes in Goodyear find real relief from gluteal tendinopathy and other tendon disorders.
You’re not here to sit on the sidelines. You want to move better, feel stronger, and get back to the activities you love.
Why Sports Rehab Is Different Here
You won’t get generic exercises or a printout from the internet. We start with a full-body diagnostic session to pinpoint what’s causing your gluteal tendinopathy symptoms and how your movement patterns affect your pain.
Your custom plan focuses on:
- Load management for tendon healing
- Real-time feedback through performance video analysis
- Advanced techniques like dry needling and spinal manipulation
- Hip muscle retraining for long-term strength and stability
Every session is one-on-one and built around your goals.
What We Treat Alongside Gluteal Tendinopathy
Most people with gluteal pain also deal with other movement issues. That’s why we treat the entire system, not just one spot.
You may be compensating due to:
- Pelvic pain or deep gluteal syndrome
- Hip impingement or hip osteoarthritis
- Greater trochanter pain syndrome or bursitis
- Weak gluteus minimus or gluteus maximus activation
We treat the root causes so you don’t keep chasing symptoms.
How We Help You Stay Active in Goodyear
Living in the West Valley means you’re likely running, biking, hiking, or lifting. You can’t afford to wait months hoping your painful hip improves.
Our sports PT approach helps you:
- Train without irritating tendon tissue
- Improve strength and mobility without flaring your pain
- Return to activity without setbacks or hesitation
You’ll feel confident moving again, whether you’re walking the Estrella trails or tackling leg day.
Ready to Stop Guessing and Start Healing?
If you’re dealing with chronic hip pain, sore gluteal muscles, or signs of gluteal tendinitis, don’t wait for it to become severe. You can get the right help right here in Goodyear.
Call us today at (623) 343-8706 to book an appointment or your Free Discovery Visit and take the first step toward lasting pain relief.
