When pain strikes deep in the hip or buttock, the gluteus minimus muscle is often the overlooked source of discomfort. This muscle plays a significant role in every step, yet its issues are frequently mistaken for other hip or back problems. Understanding its location and function is the first step toward deciphering why it might be hurting. This article explains the common sources of this specific hip discomfort and provides guidance on what to do about it.
Understanding the Gluteus Minimus
The gluteus minimus is the smallest and deepest of the three gluteal muscles, located directly beneath the gluteus medius. It originates on the outer surface of the ilium (the upper part of the hip bone) and attaches via its tendon to the greater trochanter of the femur (the bony prominence on the side of your hip).
The muscle’s primary role is to stabilize the pelvis during movement, particularly when standing on one leg, walking, or running. It works with the gluteus medius to prevent the pelvis from dropping on the unsupported side, maintaining a level hip line. The gluteus minimus also assists in abducting the leg (moving the thigh out to the side) and contributes to internal rotation of the hip.
Why Does the Muscle Hurt? Common Causes
Pain in this region most often arises from three distinct issues: gluteal tendinopathy, myofascial trigger points, or an acute muscle strain.
Gluteal tendinopathy is the most frequent source of chronic pain, sometimes referred to as greater trochanteric pain syndrome. This condition involves the tendon where the muscle attaches to the hip bone, resulting from repetitive mechanical stress that leads to tissue breakdown. It typically develops from overuse, repetitive loading (like frequent running or walking), or compressive forces on the tendon. Activities that cause the leg to cross the midline, such as standing with a “hip hitch” or sleeping on the affected side, increase compression and aggravate the tendon. This chronic issue is common in middle-aged women and individuals who stress the hip abductors.
Myofascial trigger points are another common contributor, presenting as hyper-irritable spots or “knots” within the muscle belly. These trigger points can be activated by sudden overload, chronic poor posture, or prolonged periods of sitting. The pain from these tight spots is often constant and aching. These localized knots can generate referred pain, meaning the discomfort is felt in an area distant from the actual muscle problem, often mimicking other conditions.
An acute muscle strain or tear is the third cause, resulting from a sudden, forceful event like a fall, a heavy lift, or a quick twisting motion. These injuries involve the tearing of muscle fibers and are classified by severity, ranging from a mild Grade 1 strain to a Grade 3 full-thickness tear. A strain causes sharp, immediate pain and typically results in a noticeable reduction in strength and mobility. Repeated micro-trauma from activities like running or cycling can also accumulate over time, eventually leading to a tear.
Typical Pain Patterns and Symptoms
The discomfort associated with gluteus minimus issues is usually felt deep in the buttock and on the outer side of the hip. A hallmark symptom is pain that worsens during weight-bearing activities, especially when standing on one leg, walking for extended periods, or climbing stairs. An altered gait, or limp, is common as the body compensates for the muscle’s inability to stabilize the pelvis.
A frequent complaint is pain when lying on the affected side, which can significantly interrupt sleep. This occurs due to the direct compressive force placed on the irritated tendon or muscle tissue. Tenderness is often felt when pressing directly on the greater trochanter, the bony part of the upper thigh where the tendon attaches.
Referred pain from the gluteus minimus is a significant symptom, as it often travels down the leg, sometimes reaching the knee, calf, or ankle. This pattern is frequently mistaken for sciatica, which is pain caused by nerve compression in the lower back. The distinction is that gluteus minimus pain typically lacks the neurological symptoms, such as numbness or weakness, that accompany true nerve root irritation.
Immediate Action and When to Seek Help
If you experience sudden onset of gluteus minimus pain, the immediate goal is to reduce the load and compressive forces on the muscle and tendon. Modifying activity to avoid movements that provoke pain is the first step, including temporarily avoiding aggressive stretching or high-impact exercise. For acute pain, applying a cold pack to the area for 10 to 15 minutes can help manage discomfort.
It is important to change sleeping positions to avoid lying directly on the painful hip, which increases tendon compression. Placing a pillow between your knees when lying on your non-affected side helps keep the hip in a neutral position, minimizing strain. Avoiding positions that cross the leg over the midline, such as sitting cross-legged, is also beneficial. Gentle, pain-free mobility exercises can be started early, focusing on protected range of motion rather than aggressive strengthening.
You should seek professional medical evaluation if the pain lasts for more than a week without improvement from self-care measures. Intervention is also necessary if the pain is severe, if you have difficulty bearing weight, or if you notice a significant limp. A physical therapist or physician can accurately differentiate gluteal tendinopathy from a muscle tear or nerve issue and start a treatment plan focused on progressive strengthening.