How to Treat Gluteus Medius Pain, According to Physical Therapists
Learn what causes gluteus medius pain, common symptoms, and how you can treat it, especially with exercises from physical therapists.
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When you’re getting in a car, up out of your chair, or moving side to side in your kitchen as you put groceries away, there’s an important muscle at work: your gluteus medius. If your gluteus medius — a muscle in your buttocks — hurts, you might have a hard time doing any of these daily movements. And recreational activities, like sports that involve side-to-side shuffling like tennis or soccer or even walking can become more challenging. As a result, glute medius pain can be really frustrating.
Pain in your glutes is common and can happen for several reasons, ranging from sitting for long periods without changing positions to an acute injury while playing sports. In any of these cases, the pain typically dissipates with time and conservative interventions, such as gentle, daily movement and targeted glute strengthening exercises.
Read on to learn more about what causes gluteus medius pain, along with how to prevent and treat it — especially with exercises recommended by our Hinge Health physical therapists.
Reviewed by our clinical and medical experts
Sarah Kellen, PT, DPT
Maureen Lu, PT, DPT
What Is the Gluteus Medius?
You have three gluteal, or buttock muscles:
Gluteus maximus, or the back of the buttock, is the biggest and strongest glute.
Gluteus medius, which slants from the top of your hip down your thigh bone, is located partially behind the gluteus maximus.
Gluteus minimus, which is the smallest of these muscles, is tucked under the gluteus medius.
All of your glute muscles work together to help support your pelvis as you move, but each plays a different role in certain motions. “The main motion of the gluteus medius is to help bring your leg out to the side,” says Sarah Kellen, PT, DPT, a physical therapist at Hinge Health. Your glute medius, Dr. Kellen explains, also helps keep your hips balanced as your leg moves forward or away from the midline of the body (also called abduction).
Gluteus Medius Pain Symptoms
Gluteus medius pain can range from mild to severe, and will vary depending on the cause. According to Dr. Kellen, some of the most common symptoms of gluteus medius pain include:
Localized hip pain, which may feel like soreness on the outside of your hip.
Tenderness to the touch.
Pain that increases with movement.
Instability or balance issues when you do single-leg activities, such as standing on one foot.
Common Causes of Gluteus Medius Pain
Gluteus medius pain can happen for several reasons, including repetitive use and more acute injuries. Some potential causes of gluteus medius pain are:
Strained muscles. “A gluteus strain typically occurs if the load placed on your glute muscle exceeds its capacity or strength,” says Dr. Kellen. In the case of the gluteus medius, a strain might happen when you use the muscle in a way it isn’t unprepared for, resulting in some tearing of the pulled muscle.
Acute injury. If you fall on your side or are hit on the side during sports or any other type of accident, you can injure your gluteus medius, leading to pain.
Prolonged sitting. Staying in one seated position for a long time, whether that’s at work or while you’re traveling, can lead to buttock pain that includes the gluteus medius. Our bodies aren’t designed to stay in one position for long, so, over time, this can cause muscles to tighten up and ache.
Muscle weakness. Lack of strength in the glutes can lead to tension and irritation when you perform activities involving the affected muscle, especially if you don’t warm up first.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
PT-Recommended Exercises for Gluteus Medius Pain Recovery
Want expert care? Check if you're covered for our free program →- Lateral Wall Push
- Side Plank On Knees
- Side-Lying Leg Raise
- Hip Hikes
- Split Squat
When it comes to gluteus medius pain, Dr. Kellen says strengthening exercises are usually at the top of her list. Along with helping promote healing in your affected muscle, strengthening the area can improve mobility and prevent future injury to your gluteus medius. The above exercises recommended by Hinge Health physical therapists are a great place to start.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Treatment Options for Gluteus Medius Pain
While gluteus medius pain can be uncomfortable and interfere with your day-to-day activities, the good news is that it often resolves on its own without significant interventions. There’s a lot you can do at home to manage symptoms, including:
Physical therapy. A physical therapist (PT) can help guide you through stretching and strengthening moves for your glutes (like the ones above) that promote blood flow to the injured area. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Change positions often. There’s no such thing as an inherently “bad” position, but sitting for too long in the same position can cause pain in your glute muscles. “Move out of positions and change into different ones more frequently to manage pain and prevent it from happening in the first place,” suggests Dr. Kellen.
Try ice or heat. Both ice and heat can be helpful for glute pain. If you have a recent injury, try applying an ice pack for 15-20 minutes a few times a day to manage inflammation. To ease muscle tightness before an activity, apply heat. But both ice and heat can provide relief — whichever option feels good to you and helps your symptoms is fine to stick with.
Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for gluteus medius pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.
Engage in gentle movement. Movement may feel counterintuitive if you’re in pain, but according to Dr. Kellen, “the more we move any muscle and the more blood flow we get to it, the more it will heal.” Try incorporating some gentle movement, like movement snacks, into your daily routine. Even a quick walk up and down your hall or around the block counts.
PT Tip: Don’t Delay Strength Training
Any type of gentle physical movement can help your body heal from an injury, but one type of exercise stands out above the rest when it comes to gluteus medius pain, says Dr. Kellen. “As soon as you feel gluteus medius pain, start doing some strengthening exercises right away so you can be sure it resolves as soon as possible,” she says. “You’ll get back to activities and sports much more quickly if you prioritize PT-recommended movement.”
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
Falótico, G. G., Torquato, D. F., Roim, T. C., Takata, E. T., de Castro Pochini, A., & Ejnisman, B. (2015). Gluteal pain in athletes: how should it be investigated and treated?. Revista brasileira de ortopedia, 50(4), 462–468. doi:10.1016/j.rboe.2015.07.002
Gluteus Medius. (n.d.). Physiopedia. Retrieved from https://www.physio-pedia.com/Gluteus_Medius
Gluteus Medius Muscle. (n.d.). Elsevier. Retrieved from https://www.elsevier.com/resources/anatomy/muscular-system/muscles-of-lower-limb/gluteus-medius-muscle/24443
Shah, A., & Bordoni, B. (2023). Anatomy, Bony Pelvis and Lower Limb, Gluteus Medius Muscle. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK557509/