1d • General discussion
Menopause & Gluteal Tendinopathy
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.
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Menopause & Gluteal Tendinopathy
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