Buttock Pain After the Holidays: Why It Happens & How to Fix It

Buttock and lateral hip pain is something we commonly see at this time of year.

After the holidays and sunny long weekends, routines change. Activity levels often drop during time off, with more driving, travelling, relaxing, and time spent sitting. Summer months fly by and many people jump straight back into work, sport, or new fitness goals inspired by New Year’s resolutions.

A sudden shift from lower activity to higher load can place unexpected stress on the gluteal muscles.

Why Buttock Pain Spikes After a Break in Routine

Our bodies adapt to what we consistently do.

If activity levels reduce for several weeks, muscle strength and load tolerance gradually decrease. That’s completely normal. Problems tend to arise when we suddenly return to higher levels of walking, running, gym training, or sport without rebuilding gradually.

Common patterns we see include:

• Increasing step count dramatically after being less active
• Starting a new gym program in January
• Returning to running after time off
• Going from relaxed holiday mode back into full training weeks

When load increases faster than the body can adapt, the gluteal muscles are often among the first to complain.

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The Role of the Gluteus Medius

The gluteus medius sits on the outer part of your hip and plays a critical role in pelvic stability.

Every time you walk, climb stairs, or stand on one leg, the gluteus medius works to:

• Keep your pelvis level
• Control hip movement
• Absorb and transfer force through the lower body

If its strength or endurance has reduced during a quieter period, it may struggle to cope when activity suddenly increases.

This can lead to symptoms such as:

• Lateral hip pain
• Deep buttock aching
• Pain when lying on your side
• Discomfort with longer walks
• Pain that gradually builds throughout the day

In some cases, overload of the gluteal tendons (often referred to as gluteal tendinopathy) can develop. This is not a “tear”, but rather a load-management issue where the tendon is being asked to handle more than it currently has the capacity for.

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Is It Just Muscle Soreness?

Not all buttock pain is concerning.

Delayed onset muscle soreness (DOMS) is common when starting new exercise. It typically:

• Appears 24–72 hours after activity
• Feels like generalised muscle stiffness
• Settles within a few days

However, ongoing pain that:

• Persists beyond several days
• Worsens with walking
• Hurts when lying on your side
• Feels sharp or localised to the outer hip

may indicate tendon overload or another underlying issue.

Pain that radiates down the leg, includes numbness or pins-and-needles, or is associated with significant lower back pain should be assessed to rule out referral from the lumbar spine.

How to Settle Buttock Pain

1. Modify Load (But Don’t Stop Completely!)

Complete rest is rarely the answer.

Instead:

• Temporarily reduce aggravating activities
• Shorten walking distances
• Avoid sudden increases in gym intensity
• Keep moving within a comfortable range

Maintaining gentle, tolerable activity helps tissue recovery without further overload.

2. Restore Mobility

If hips feel tight, gentle mobility work can help.

Effective options include:

• Seated figure-four stretch
• Gentle hip flexor stretch
• Controlled hip rotations

Stretches should feel mild to moderate, not aggressive. However, if the pain is related to tendon irritation, excessive stretching can sometimes worsen symptoms. If you’re unsure whether stretching is appropriate for your situation, one of our physiotherapists can assess your symptoms and guide you accordingly.

3. Rebuild Glute Strength

This is often the most important step.

Buttock pain after a period of reduced activity is commonly a strength and capacity issue, not simply a flexibility problem.

Start with controlled, low-load exercises such as:

• Glute bridges
• Side-lying clamshells
• Isometric side-lying leg lift holds
• Sit to stands

As symptoms improve, progress to:

• Side-lying leg raises
• Banded lateral walks
• Single-leg bridges
• Step-ups

Focus on control and endurance rather than heavy loading while pain settles. As symptoms improve, gradually progress to heavier loads to build strength. Two to three strength sessions per week is usually sufficient to rebuild capacity. Consistency is key, as rebuilding strength and load tolerance takes time and regular training.

4. Build Back Gradually

When returning to higher activity:

• Increase walking or running distances gradually
• Avoid increasing gym volume or intensity too quickly
• Allow rest days between higher-load sessions
• Monitor symptoms over the following 24 hours

A mild ache during exercise is often acceptable. Sharp or worsening pain that lingers the next day suggests the load was too high.

When to Seek Professional Advice

If buttock pain:

• Persists beyond a few weeks
• Limits your walking or sleep
• Keeps returning when you try to increase activity

a professional assessment can help clarify the cause.

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A physiotherapist can:

• Assess hip and pelvic strength
• Identify movement patterns contributing to overload
• Differentiate between tendon, muscle, or referred back pain
• Design a structured return-to-activity plan

Early guidance often prevents a short-term irritation from becoming a longer-term issue.

Key Takeaways

• Sudden increases in activity after a quieter period are a common cause of buttock pain.
• Reduced activity over the holidays can lower strength and load tolerance.
• Stretching alone is not enough; rebuilding strength is essential.
• Gradual progression is key when returning to exercise or sport.
• Ongoing pain should be assessed early to prevent prolonged irritation.

Returning to activity after time off doesn’t need to result in injury. With gradual progression, targeted strength work, and appropriate load management, most buttock pain can be settled effectively and prevented from recurring.

If you’re experiencing persistent buttock or hip pain, the team at TSIC can assess the underlying cause and help you return to activity safely.

www.tsic.com.au