By Dr. Zach Greenwade, DC, MS | Published: May 26, 2026
If walking causes pain on the outside of your hip, small gait and posture changes can make a major difference. Gluteal tendinopathy often becomes irritated when the tendon is compressed against the greater trochanter (the outer hip bone) during walking—especially when the leg moves too far inward or the pelvis loses stability.
These simple walking modifications can help reduce stress on the tendon and improve comfort during daily activity.
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5 Simple Walking Modifications for Hip Pain
1. Walk With a Slightly Wider Stance
One of the most helpful changes is avoiding a narrow walking pattern. When your feet cross toward the midline of your body, the gluteal tendon gets compressed, increasing irritation. Try to keep your feet approximately shoulder-width apart while walking. You do not need an exaggerated “wide” walk, but creating a little more space between your feet reduces lateral compression and makes walking feel smoother.
2. Avoid Crossing Your Legs Toward Midline
Many people unknowingly walk with a crossover gait, where one-foot swings inward across the body. This inward movement increases compression on the irritated tendon with every step. Periodically check your foot position while walking and gently guide the painful-side leg outward so it stays aligned directly underneath your hip.
During the early stages of gluteal tendinopathy, it’s important to temporarily avoid certain positions and activities that can increase hip compression—click here to see the full list of movements you should modify or avoid.
3. Take Shorter Steps
Long stride lengths increase both the load and the stretch placed on the gluteal tendon. Shorter, more controlled steps often reduce irritation significantly. Instead of trying to cover more ground with each step, focus on taking slightly smaller steps at a comfortable pace to maintain a smoother rhythm.
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4. Walk More Quietly and Softly
A simple cue that helps many people is to “walk quietly.” Heavy or forceful steps increase ground reaction forces through the hip, aggravating tendon pain. Try to land softly with each step. Walking more quietly naturally encourages shorter steps, better muscular control, and less shock absorption demands on the outer hip.
5. Keep Your Pelvis Level While Walking
When the pelvis drops excessively on the opposite side, the gluteal tendon on the stance leg has to work much harder to stabilize the hip. As you walk, think about staying “tall” through the painful-side hip and keeping your pelvis level rather than allowing it to sink downward.
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Gluteal Tendinopathy Treatment Guide
Use the Opposite Hand on Railings During Stairs
Stairs are often especially painful for people with gluteal tendinopathy because the hip muscles must work harder to stabilize the pelvis. If your left hip hurts, hold the railing with your right hand while stepping up. Using the opposite arm helps support pelvic stability and decreases the load on the painful tendon. Combine this with a slightly wider stance and focus on staying tall through the hip as you climb stairs.
Stop Stretching or Foam Rolling the Outer Hip
⚠️ Common Mistake: Aggressive stretching and foam rolling directly on the painful outer hip actually increases tendon compression and worsens symptoms. Exercises like the pigeon stretch or deep glute stretches may feel like a “good hurt” temporarily, but they prolong inflammation. Focus on walking mechanics and gradual strengthening instead.
Simple strengthening exercises like single-leg balance work, side leg raises, and step-ups can help reduce pain and improve hip stability with gluteal tendinopathy. Our YouTube video walks you through these exercises step-by-step, including proper form and common mistakes to avoid. If you need a more in-depth evaluation or personalized treatment plan, you can book online here: Performance Sport & Spine Online Scheduling
Stop Stretching or Foam Rolling the Outer Hip
Aggressive stretching and foam rolling directly on the painful outer hip can actually increase tendon compression and worsen symptoms. Exercises like pigeon stretch or deep hip stretches may feel productive temporarily, but they often irritate the tendon further. Instead, focus on walking mechanics, gradual strengthening, and reducing compression during daily activity.
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If you are struggling with gluteal tendinopathy, outer hip pain, or chronic hip discomfort with walking or stairs, our specialist team at Performance Sport & Spine is ready to help you build a customized chiropractic, evidence-based treatment and strengthening program to get you back to moving confidently and pain-free
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FAQ
1. What is gluteal tendinopathy?
Gluteal tendinopathy is irritation or degeneration of the gluteal tendons on the outside of the hip. It often causes pain with walking, stairs, standing on one leg, or lying on the affected side.
2. What causes gluteal tendinopathy?
It is usually caused by repetitive compression and overload of the gluteal tendons, especially during activities like walking, running, stair climbing, or prolonged standing. Poor hip stability and narrow walking mechanics can also contribute.
3. Why does my outer hip hurt when I walk?
Walking can increase compression of the gluteal tendon if your leg crosses inward or your pelvis drops on one side. Over time, this repeated stress can irritate the tendon and lead to lateral hip pain.
4. Should I stretch gluteal tendinopathy?
Aggressive stretching is generally not recommended because it can increase compression on the tendon and worsen symptoms. Instead, focus on strengthening and improving hip stability.
5. What exercises help gluteal tendinopathy?
Helpful exercises include single-leg balance holds, side-lying leg raises, and step-ups. These help improve hip stability and reduce stress on the tendon when done progressively and with good control.
6. How long does gluteal tendinopathy take to heal?
Recovery varies, but many people improve within 6–12 weeks with proper load management and strengthening. Chronic cases may take longer depending on severity and activity levels.
About the Author
Dr. Zach Greenwade, DC, MS, is a sports chiropractor, movement specialist, and the owner of Performance Sport & Spine. Utilizing an evidence-based framework that integrates clinical rehabilitation, strength progression, and joint mechanics, Dr. Greenwade helps active adults and athletes in Redmond and the greater Seattle area bypass unnecessary surgical interventions and return to full performance safely and naturally.
Medical Disclaimer: This article is intended for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional regarding your specific condition, symptoms, or treatment plan before beginning any exercise or rehabilitation program.
