Why does my gluteus medius hurt? 6 common causes explained

Your gluteus medius muscle supports many everyday movements, from walking and climbing stairs to exercising and playing sports. If you're feeling pain along the outside of your hip, this muscle and other nearby structures could be involved. Performance Rehab provides physical therapy for conditions that may contribute to gluteus medius pain. In this article, we’ll discuss what this muscle does, common reasons why you might feel pain in that area and what steps to take next.

What does the gluteus medius do?

The gluteus medius is a broad muscle that runs along the outer part of your hip. It helps move your leg away from your body and rotate your hip. It also steadies your pelvis when you stand on one leg. This level of control matters whether you're out for a leisurely stroll or dribbling a soccer ball across the field.

People often describe gluteus medius pain as an ache or tenderness in this area. It might feel worse when you lie on the painful side, walk uphill, climb stairs or balance on one leg. Since several hip conditions can feel alike, an evaluation may help clarify what's causing your symptoms.

6 common causes of gluteus medius pain

Pain along the outside of your hip may involve the gluteus medius muscle or surrounding structures, like your tendons, joints and nerves. Here are six possible causes to consider:

1. A sudden muscle strain

A muscle strain can happen when the gluteus medius is stretched or loaded beyond its typical capacity. A slip, hard landing, quick change of direction or sudden sprint may lead to soreness, weakness and discomfort when moving your leg to the side.

2. A rapid increase in activity

Increasing your workouts too quickly may leave your hip muscles struggling to keep up. For instance, adding hills, mileage, side-to-side drills or heavy lower-body workouts all at once can place too much stress on your body. This doesn't always mean you've damaged the tissue, but it could be a sign to dial back your activity level.

3. Gluteal tendinopathy

The pain you're feeling might be from gluteal tendinopathy, a tendon disorder. The gluteus medius tendon connects this muscle to your upper thighbone. Repetitive movements or added pressure on the area may irritate this tendon. This problem is often associated with outer hip pain that feels worse while walking, climbing stairs or lying on that side at night.

4. Greater trochanteric pain syndrome (GTPS)

GTPS is an umbrella term for pain felt around the bony point on the outside of the hip. It may involve your gluteal tendons, other tissues or even a nearby bursa. A bursa is a small, fluid-filled sac that helps reduce joint friction.

This type of pain may be sharp at first, then become a broader ache. You might find that lying on the affected side, walking for a long time, rising from a chair or squatting can aggravate your symptoms.

5. Weakness or reduced hip control

If your gluteus medius lacks enough strength or endurance, it may fatigue during single-leg tasks. You might notice your pelvis dropping, your knee moving inward or your body leaning when you walk, run or use the stairs. These patterns might not confirm the source of your pain, but they could offer clues that your physical therapist can use to guide your evaluation and treatment plan.

6. Referred pain from your lower back or hip joint

Discomfort felt near your gluteus medius doesn't always begin in that muscle. Irritation from your lower back may refer pain into your buttock or outer-hip areas. Hip joint problems can also lead to pain that spreads beyond the front of your hip.

Numbness, tingling, pain traveling down the leg and symptoms that change with spinal movement may be associated with a nerve or spine-related issue, including sciatica. A clinician can assess your symptoms and help you determine where they might be coming from.

What to do when your hip hurts

It's usually best to avoid forcing aggressive stretches or copying a generic strengthening plan. Start by easing back on the activities that noticeably increase your pain, while finding comfortable ways to keep moving. Shorter walks, fewer hills or temporary workout changes may help you stay active without aggravating your symptoms. 

The right exercises depend on whether the main issue involves your muscle, tendon, joint or another area. A physical therapist can assess your walking patterns, hip strength, range of motion and response to specific movements to help you learn more about the issue. Your treatment plan may include guidance on managing your symptoms, activity changes and progressive strengthening techniques designed to help you move more comfortably.

Find support for gluteus medius pain at Performance Rehab

Performance Rehab serves patients throughout the Kansas City area with individualized physical therapy. Our team can help you identify the possible issues behind your gluteus medius pain, learn targeted rehabilitation strategies and build a treatment plan that fits your goals and lifestyle. Request an appointment with our team to discuss your symptoms and next steps today.

FAQs about gluteus medius pain

Where is gluteus medius pain usually felt?

Gluteus medius pain is typically felt along the outside of your hip or the upper part of your buttock. However, several nearby tissues can cause pain in the same areas, so location alone isn’t always enough to pinpoint the exact source.

Why does my outer hip hurt when I sleep on my side?

Side sleeping places pressure on that area. This could irritate a sensitive gluteal tendon, bursa or other tissue near the bony point of your joint.

Can walking cause gluteus medius pain?

Yes, walking may aggravate your symptoms when a muscle or tendon can't comfortably handle the current distance, speed or terrain. Hills and long walks may feel especially uncomfortable.

Is gluteus medius pain the same as hip bursitis?

No, hip bursitis is when a fluid-filled sac (bursa) becomes irritated. Pain in the gluteus medius area may involve the muscle or tendon, but it can feel similar to other injuries.

Can lower back problems feel like gluteus medius pain?

Yes, some lower back or nerve-related problems can refer pain into your buttock and outer-hip areas, making it feel like a gluteal issue.

Should I stretch a painful gluteal muscle?

It depends. Stretching isn't helpful for every type of outer hip pain, so it's important to talk to your provider and listen to your body. Some positions may increase compression and worsen your symptoms. Avoid forcing a stretch that causes sharper or long-lasting pain.

Can I exercise with outer hip pain?

Some people can continue exercising with temporary changes in intensity, distance or movement choices. Be sure to pause or modify the activities that cause sharp pain or noticeably worsen your symptoms, and seek guidance if the pain persists.

What exercises strengthen the gluteus medius muscle?

Hip abduction, balance exercises and controlled single-leg movements may help strengthen this muscle. The best starting point and resistance depend on your symptoms and current abilities.

How long does gluteus medius pain usually last?

It depends. Healing times can vary based on your symptoms, activity demands and overall health, as well as how the area responds to treatment.

When should I see a physical therapist for hip pain?

Consider physical therapy if your pain persists, keeps returning or limits your ability to do everyday activities.