Hip, butt and Glute pain are caused by different conditions. Gluteus Medius and Gluteus Minimus tears, tendonitis and tendonosis are common especially in athletes and runners.
It is not unusual for average doctors and therapists to either misdiagnose your Gluteus Medius condition or provide the wrong treatment and interventions. Common misdiagnosis are Sciatica and Piriformis Syndrome.
It is also common for patients to self diagnose through Dr. Google. They attempt to implement therapy but in misguided ways. Sometimes a patient is over-stretching or not stretching enough. Stretching that causes pain may be actually tearing the tendon as pain is your body’s way of telling you that damage is occurring. Not holding a stretch long enough or doing it with enough frequency will not allow for relaxation and elongation of the tendon. Often the patient is attempting to help themselves with some form of massage. A common technique I hear is sitting on a lacrosse ball. This is actually a negative as the lacrosse ball is too hard and provides too much focal pressure. This technique actually causes bruising in the Gluteus Medius muscle and tendon thus worsening the condition. Foam rollers are a better rehab tool and provide more surface area which distributes the pressure across the Glutes more effectively and without bruising and damaging the muscle or tendon. Foam rollers are also softer and more forgiving which allows for a better massage experience. Patients also want to strengthen their Glutes. Common strategies to strengthen the Gluteal muscles are squats, lunges and step ups. These are compound exercises and are more effective than isolation exercises such as a clamshells or donkey kicks.
To effectively treat and fix tendonosis it is imperative that you understand what tendonosis is. I had an excellent teacher who said “if you understand physiology then you can understand pathology. Pathology is nothing more than physiology gone wrong”. If you understand this then you may understand how to reverse pathology.