A few months ago, I found myself in pain every single night. It started with a deep ache in my right leg and hip pain whenever I lay down. It wasn’t sharp, but it was persistent. Unrelenting. And frustrating. My husband and I couldn’t get comfortable in bed. I tossed and turned, trying pillows between my knees, under my side, anywhere that might make a difference. But nothing helped.
The pain would stretch from the side of my hip down the outer part of my leg, almost to my knee. Naturally, I assumed it was bursitis—or something more serious like a hip injury. But oddly, it didn’t hurt when I stood or walked. It didn’t even flare up during my workouts or on a run. Yet the moment I sat for too long, it was agonizing. And lying down? Impossible.
In my heart of hearts, I didn’t think I had a true hip problem. But what else could it be?
I tried all the go-to remedies: massage, heat therapy, stretching (three times a day!), and even backing off my usual exercise routine. Still, no relief. I was on the verge of making an appointment with my doctor when—call it a sign from the universe—an email from a company I trust landed in my inbox. It described the exact symptoms I was experiencing.
So, I followed the thread, did the research, and slowly, the pieces started coming together. What I discovered was something I’d never even heard of before: gluteal tendinopathy.
I suspected that’s what I had—and when I talked to my doctor, she confirmed it. Finally, I had a name for what was going on. And more importantly, I had a path forward.
Two months into targeted physical therapy, I can sleep on my right side again. I can sit on an airplane without fidgeting the entire time. I’m not 100% yet, but I’m healing. And I want to share this with you, because maybe you’re in the same boat and don’t even know it.
What Is Gluteal Tendinopathy?
Gluteal tendinopathy is a degenerative condition that affects the tendons of the gluteus medius and minimus muscles, which attach to the outer hip (the greater trochanter). These muscles play a key role in pelvic stability—every time you walk, climb stairs, or stand on one leg, they’re doing the heavy lifting.
Unlike inflammation-driven conditions like bursitis, gluteal tendinopathy happens when tendon wear outpaces tendon repair. The result? Pain, stiffness, and a hip that just doesn’t seem to bounce back.
Why It Hits Midlife Women Harder
If you’re a woman in your 40s, 50s, or 60s—especially in or after menopause—you’re at much greater risk. And it’s not just age. It’s biology.
The Estrogen Link
Estrogen isn’t just about reproductive health—it plays a major role in tendon resilience. It stimulates:
- Collagen synthesis (the protein that gives tendons strength)
- Fibroblast activity (cells that repair damage)
- Inflammation control (to prevent chronic tissue breakdown)
When estrogen declines—as it does during perimenopause and menopause—tendons weaken, stiffen, and slow their healing response. They can’t adapt to stress like they used to.
Studies show postmenopausal women are significantly more likely to develop gluteal tendinopathy than men or younger women.
Why Some Tendons Suffer More Than Others
Not all tendons respond the same to estrogen loss. Here’s what research shows:
- Estrogen Receptors Vary: Some tendons have more estrogen receptors (ERα and ERβ), making them more sensitive to hormonal shifts.
- Tendon-Specific Effects: Animal studies found the Achilles tendon becomes weaker and stiffer after estrogen loss, while the patellar tendon shows fewer changes.
- Matrix Breakdown: Estrogen deficiency alters the structure of tendons—less collagen, fewer proteoglycans (the molecules that cushion tendons), and more stiffness.
The gluteal tendons, while not studied as extensively, show signs of being highly estrogen-responsive, making them particularly vulnerable during menopause.
Why Tendons Take So Long to Heal
Tendons naturally heal slower than muscles because they have less blood supply. Add hormonal decline, and the process drags even more.
What’s Happening:
- Collagen production drops
- Existing collagen breaks down faster
- Tendons stiffen and lose flexibility
- The tendon matrix weakens, making it less able to absorb force
Everyday movements—like standing up, crossing your legs, or climbing stairs—become uncomfortable, even painful.
Recovery Takes Time (But It’s Worth It)
General Timeline:
| Case Type | Recovery Time |
| Mild or recent | 4–6 weeks |
| Moderate/chronic | 2–3 months |
| Severe/longstanding | 4–6+ months |
Recovery depends on consistency, the right rehab exercises, and patience. You can’t rush tendon healing—but you can support it.
How to Treat It (What Worked for Me)
- Progressive Strengthening
- Your glutes need gentle but consistent loading. Think bridge lifts, side leg raises, and eventually resistance band work—guided by a PT if possible.
- Avoid Irritating Activities
- Don’t sleep on the painful side
- Skip aggressive stretching
- Avoid prolonged sitting without movement breaks
- Support Tendon Health
- Eat protein-rich meals for collagen repair
- Consider hormone support under medical guidance
- Prioritize anti-inflammatory lifestyle habits—movement, sleep, and stress management
Final Thoughts from the Other Side of the Pain
This experience reminded me—once again—how deeply menopause affects our whole body. And how often we’re left to figure it out on our own.
If you’ve been quietly suffering from mysterious hip pain, waking up at night, avoiding long flights, or struggling to sit still at dinner—you’re not imagining things. You might have gluteal tendinopathy, and you deserve real support.
I’m still in recovery, but I’m healing—and I’m here to help you do the same.