Exercises for Hip Tendonitis

Hip tendonitis, also called tendinopathy, describes pain and reduced tolerance in a tendon around the hip. Tendons may be irritated by repeated running, jumping, hill walking, sudden training changes, or sustained compression. Pain location can help guide assessment: some tendons cause groin symptoms, while others hurt at the outer hip or buttock. A diagnosis should account for nearby joints and nerves as well as the tendon.

Temporarily reduce the speed, hills, jumping, or side-lying position that provokes symptoms while keeping comfortable activity. Start with isometric hip contractions, then add slow bridges, supported hip abduction, step-ups, or other exercises selected for the tendon involved. Use steady breathing and controlled alignment. A small response during training can be acceptable, but worsening pain or function later suggests the load was too high. [Physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/) and [Strength Training Rehabilitation](/treatments/physiotherapy-and-rehabilitation/strength-training-rehabilitation/) can structure the progression.

Seek evaluation if hip pain causes a limp, interrupts sleep, or does not improve after sensible activity changes. Get urgent care for sudden severe pain, inability to bear weight, fever, a hot swollen area, or a significant fall. If a supervised programme is not enough, a specialist may discuss [Shockwave Therapy](/treatments/physiotherapy-and-rehabilitation/shockwave-therapy/) or [PRP Injection](/treatments/non-surgical-orthopedics/prp-injection/) according to the tendon and your circumstances.

Ask which tendon is involved, which positions compress it, and how to modify walking or sport while training. Ask how to distinguish acceptable exercise response from a flare and when to increase resistance.