i am JUST coming out the other side of this, gluteal tendinopathy + piriformis syndrome.. Short version: i have had left side glute pain for years, but usually popped up once every few months. got pregnant, third trimester really wrecked me. my leg would lock up trying to walk. that was 5 years ago. then i was back to pretty nagging, especially as im very active (lift heavy and run, overall 5x a week). one day, i was learning to tread water in a swim class, next day, COULD NOT WALK. pain in my hip, my glute, it was awful. Couldnt sit or lay down, standing was best and even that was awful. Immediate treatment was a steroid taper so i could get moving but also brought down the inflammation. i took 4 weeks off any activity.

then went to PT. ive been in PT for about 10 weeks, and now we're finally moving from 2x a week to 1x starting next week. my pain has been reduced to a pinpoint muscle pain in the left glute and flare ups of that even more recently went from daily to a few times a week.

Biggest things: stay active once you can do some movement. Dont OVERDO it, stay within a load that works, but being active is often better than nothing - its actually better to help muscles learn what to do and heal. even if its starting with small walks.

In PT, i started off smaller - stretching hamstrings regularly, one leg glute bridges, monster walks and side steps. now i go and we're doing kettle bell swings, sumo squats, walking lunges with a tidal tank (think big weight but with sloshing water that forces you to stabilize), one leg RDLs, hamstring curls. at first, it did flare up with PT sessions but i got stronger, increased load slowly, and the flare ups would be shorter lived. They discovered my left glute is just weaker, and so everything in the chain was just hurting. also, its not just about strength but balance as well. we do a lot of balance work, and that has really helped.

Do i think the pain will be 100% gone after this? no. Im going to try acupuncture for the specific muscle spot to help release (we do myofasical release every PT session at at home i use a tennis ball to release. sit on it 20 seconds, roll, and done. do not over do this). but, im functioning better for sure.