By Dr. Zach Greenwade, DC, MS | Published: June 22th, 2026
If you have outer hip pain, stretching it out or pumping through repetitive clam shells is often the exact reason your hip isn’t healing.
Gluteal tendinopathy isn’t caused by tight muscles—it’s an issue of tendon compression against the bone and poor biomechanics. Deep stretches force the gluteal tendons to wrap tightly around the bone, wringing out the blood supply, while standard clam shells can compress the tendon even further (read why here).
We see this constantly at our Redmond clinic, where active Eastside residents try to stretch and clam-shell their way through hip pain, only to make it worse. To end this chronic cycle, stop temporarily doing these five common movements.
The 5 Stretches to Stop Doing Right Now
1. The Pigeon Stretch
A staple in yoga, the pigeon stretch forces the hip into extreme flexion, external rotation, and abduction. While it feels like a deep release, it places a massive amount of compressive and shearing force directly on the outer hip tendons.
2. The Crossover Stretch
Whether you do this lying down or standing, pulling one leg across the midline of your body pulls the gluteal tendons incredibly taut against the hip bone. This mechanical compression acts like a hacksaw on an already irritated tendon.
3. The Seated Figure-Four Stretch
Sitting down, crossing your ankle over your opposite knee, and leaning forward is a classic “piriformis” stretch. Unfortunately, this combined position of hip flexion and rotation creates a vice-like compression on the lateral hip structures.
4. Foam Rolling the Outside of the Hip
Rolling directly on the painful, bony part of your hip does not “loosen” anything. Because this is a compressive injury, rolling your body weight over an already inflamed tendon and bursa simply crushes the tissue further, causing a severe inflammatory response.
5. The 90/90 Stretch
The 90/90 stretch places both hips at extreme angles of rotation. For an irritated gluteal tendon, the lead leg experiences intense flexion and rotation, while the back leg can experience compressive strain, completely overloading the tendon’s current capacity.
🔗 Unsure if your pain is actually a tendon issue? Read our breakdown: Is it Hip Bursitis or Gluteal Tendinopathy? The Real Difference
What to Do Instead: The Real Keys to Healing
If stretching makes it worse, how do you fix it? True recovery requires shifting your focus from stretching the tissue to building its capacity.
Progressive Loading & Strength Exercise
Tendons respond to load, not stretching. To heal a tendon, you must gradually introduce targeted strengthening exercises—like isometric side-lying leg lifts or split squats—that challenge the gluteal muscles without compressing the tendon against the bone.
Smart Load Management
You have to find your activity baseline. Avoid the “boom-and-bust” cycle of completely resting during a flare-up and then overdoing it the moment you feel better. Keep your movement levels predictable and within a safe zone.
Daily Posture Modifications
The way you sit, stand, and sleep dictates how much baseline compression your hip endures every day. Eliminating crossed legs while sitting, avoiding standing on one hip, and sleeping with a pillow between your knees gives the tendon the physical space it needs to recover.
🔗 Learn the exact adjustments to make: How to Modify Your Posture and Daily Positions to End Hip Pain
🔗 Get the full recovery blueprint: The Ultimate Guide to Rebuilding Your Hip and Gluteal Tendons
Watch the Full Rehab Breakdown
For a visual guide on why these stretches fail and the exact exercises you should replace them with, check out our full video tutorials.
👉 Subscribe to our YouTube Channel for Evidence-Based Rehab Protocols
📅 Ready to fix your hip pain and get a full night’s sleep?
Frequently Asked Questions (FAQ)
Why does stretching feel good while I am doing it if it’s bad for me?
Stretching triggers a temporary neurological response called “stretch-induced analgesia.” It essentially numbs the nervous system for a few minutes. However, because it physically compresses the tendon, the mechanical damage is done, which is why your hip throbs and aches a few hours later or the next morning.
If I shouldn’t foam roll my outer hip, where can I roll?
If you want the systemic relief of foam rolling, restrict it to the beefy, muscular parts of your leg—like your quads, calves, or upper glutes. Stay entirely off the bony prominence on the side of your hip.
Can I ever go back to doing these stretches?
Once your tendon has rebuilt its tensile strength and capacity through progressive loading, you can slowly reintroduce these movements if your sport or lifestyle requires them. However, most people find that once their glutes are properly strengthened, the perceived “tightness” disappears entirely without needing to stretch.
How do I stop a painful flare-up right now?
Focus on immediate compression relief. Implement our top daily positioning habits, stop all stretching, and keep your movements gentle and pain-free.
🔗 Need immediate relief? Check out the 4 Crucial Tips to Drastically Reduce Lateral Hip Pain Today.
Contact Performance Sport & Spine
If you are local to the Seattle Eastside area and need a tailored rehabilitation strategy, visit our clinic or reach out to our team:
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📍 Address: 16770 NE 79th Street, Suite 100, Redmond, WA 98052
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📞 Phone: 425-896-7151
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🌐 Online Scheduling: Book an Appointment Here
About the Author
Dr. Greenwade, DC, MS is an evidence-based sports chiropractor, movement specialist, and the founder of Performance Sport & Spine, serving patients across the Eastside in Redmond and Seattle. Holding a Master of Science in sports medicine alongside a Doctorate of Chiropractic, Dr. Greenwade specializes in modern physical medicine, progressive loading, and active, movement-based recovery. The clinic’s mission is to help active individuals and office professionals resolve acute and chronic musculoskeletal conditions without unnecessary injections, medications, or surgeries.
Medical Disclaimer
Disclaimer: The information provided in this article, including text, graphics, images, and other material, is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider, such as a sports chiropractor, physical therapist, or medical doctor, with any questions you may have regarding a medical condition or treatment plan. Never disregard professional medical advice or delay seeking it because of something you have read on this website.
