Estrogen protects tendons. As estrogen declines, tendons: Lose collagen integrity Become stiffer and less elastic Heal more slowly Tolerate less load It’s not weakness. It’s load intolerance due to hormonal change What actually heals it Phase 1: Calm the tendon (2–4 weeks) No stretching the hip. No aggressive bands. Instead: Isometric glute holds (wall sit with slight hip hinge) Pain-free walking only Sleep with pillow between knees Avoid sitting cross-legged. Phase 2: Rebuild tendon strength Progress to: Hip hinge RDLs Step-ups Slow tempo bridges Single-leg balance work No side-lying abduction early. These are the top mistakes: Foam rolling the side hip Stretching piriformis/glutes Clamshells in early stages Running hills or stairs Bootcamp-style band circuits All of these compress the irritated tendon.

Tina, can you discuss gluteal tendinopathy? I have it and saw that most women in post menopausal have it and it affects runners (I ran track from elementary to college), and dancers, and those who may have hip osteoarthritis. I have had shots and it helps for awhile but the discomfort comes back.

Gentle Walk 30-60 minutes each day Walking is the most underrated exercise for fat loss. It's easy on your joints and virtually anvone can do it. Consistency is key.