Strong Hips, Happy Tendons.

Why exercise is the best medicine for gluteal tendinopathy

If you’ve ever had a nagging ache on the outside of your hip (especially when walking, climbing stairs, or lying on your side at night), you might be dealing with gluteal tendinopathy.

The good news?

The best treatment isn’t injections, massage or endless rest.

It’s exercise – building strength in the right muscles to take pressure off your sore tendons and help them heal.

Why Exercise Helps?

Makes tendons stronger – gentle, progressive loading teaches them to cope better with everyday life.

Takes strain off your hip – strong glutes = less pain when walking, climbing stairs, or getting up from a chair.

Prevents flare-ups – retrains your movement so the pain is less likely to return.

Top 3 Exercises for Happy Hips

1. Side Lying Leg Lifts

   Lie on your side, straighten your top leg and slowly lift it up, then lower with control.

   - Start with 2 sets of 10

   - Feel it working on the side of your hip!

2. Step-Ups

   Step up onto a low step or chair, then step back down.

   - 2 sets of 10 each side

   - Keep it slow and steady - no rushing!

   

3. Glute Bridge

   Lie on your back with knees bent, feet flat. Squeeze your glutes and lift your hips up like a “bridge”, then slowly lower.

   - Try 2-3 sets of 10

   - Ready for a challenge? Try lifting one leg off the ground!

Top Tips

A little mild discomfort is OK - but pain should settle within 24 hours.

Avoid positions that squash the hip (like sitting cross-legged or standing with your hip popped out to the side).

Consistency is key: aim for 2-3 sessions a week.

Remember: Exercise doesn't just mask the pain - it fixes the root of the problem. With time and practice, your hip.

September News: New Pilates Class Type

Stretch Pilates

Perfect for beginners or anyone looking to release tension and move mindfully, this gentle class focuses on slow, intentional stretching combined with light Pilates-inspired movement. You'll learn how to stretch safely and effectively, improving your flexibility, posture, and body awareness. Expect a calm, supportive environment where you can unwind, breathe deeply, and connect with your body. No prior experience needed, just come as you are and leave feeling refreshed, lengthened, and more at ease.

Move with Confidence

This class is designed to gently improve balance, mobility and strength in a safe and supportive environment. With a focus on stretching, controlled Pilates movements and postural awareness, participants work to maintain flexibility, build core stability and enhance coordination.

The pace is relaxed and tailored to suit all abilities, making it comfortable and welcoming for beginners as well as those returning to exercise. Movements are low impact and adaptable so everyone can move with confidence.

Updated Pilates Timetable

Monday 9:30am (Stretch)

Wednesday 5:15pm (Beginner)

Thursday 8:30am (Beginner)

10:30am (Move with Confidence)

Click here to BOOK NOW for your next Pilates class or to find out more call the clinic on 8376 2000.