A Tendoncy To Blame.
If you have pain around your lateral hip (outside of hip) with stair climbing, crossing your legs over, rolling in bed and putting your ankle up onto your opposite knee, it's highly likely you have an unhappy gluteus medius tendon.
Time and time again this is mis-diagnosed as trochanteric bursitis. Now, the bursa may be irritated along the lateral hip, but it is our experience that the glute tendon is the real culprit and the bursa is just doing what it does and protecting the tendon from the blame. It's the middle man, literally and figuratively, decreasing friction between us and our annoying glute medius tendons. When we diagnose this issue as bursitis, we essentially take away our control in treating it. The 'itis' in bursitis means that this is an inflammatory condition. But is it really? I would argue no. I would argue that this is in fact a compression tendinopathy where our inadequate strength around our lumbopelvic region changes our biomechanics and causes our tendon to compress on the greater trochanter (bone). You see, when we diagnose this correctly - as a compression tendinopathy, we empower ourself to treat it, as there are many things that can and should be done. Firstly;
Improve our glute medius strength and hip control (that means no more adduction and internal rotation or knock knee position on stairs and on single leg squats)
Stop crossing our legs if we have hip pain (this causes tendon compression)
Stop stretching our glutes with rotation stretches!!! (this is a big one)
Sleep with a pillow between the knees
Stop standing by 'hanging one on hip' (this causes adduction of the stance leg and increases compression on the bone)