Outer Hip Pain

Pain on the outside of the hip, often worse lying on that side, on stairs or getting up from a chair. Usually caused by irritated buttock (gluteal) tendons rather than "bursitis". Most common in women over 40. It often takes a few months to settle.

Treatment options

Ratings show how strong the research is.

• Strong evidenceEducation and exerciseA physio-guided program that gradually strengthens the hip muscles and reduces squashing of the tendons. In the Australian LEAP trial it worked better than a steroid injection at 2 months and at 1 year. Allow at least 12 weeks.
• Moderate evidenceSteroid injectionCan ease pain for a few weeks to months, but the benefit fades: by 1 year it did no better than waiting. Repeated injections may weaken the tendon.
• Limited evidenceAnti-inflammatoriesTablets or gel for a short time when pain is bad or disturbs sleep. Not suitable for everyone, so check with your pharmacist.
• Limited evidenceShockwave therapyMay help if you haven’t improved with exercise. Usually given by a physio.
• Limited evidenceSurgeryRarely needed. Only for a torn tendon or long-lasting pain after other treatment.
• Not recommendedStretching the sore sideStretches that pull the leg across your body squash the tendon and often make pain worse.

What you can do

• Don’t cross your legs, sit in low chairs or stand with your weight on one hip.
• Sleep on your back, or on the good side with a pillow between your knees.
• Break up long walks and limit hills and stairs for now. Swimming or cycling may be easier.
• Mild soreness with exercise is fine if it settles by the next morning.
• If you are above a healthy weight, losing some reduces load on the tendons.

See your GP if

• No better after 6 to 8 weeks of exercise
• Groin pain, a limp or a stiff hip (could be the hip joint itself)
• Pain spreading down the leg with numbness or tingling

See a doctor the same day for a hot, swollen, very painful hip with fever, or if you can’t put weight on your leg after a fall.

Evidence and more information

• Healthdirect: Greater trochanteric pain syndrome
• LEAP trial (BMJ 2018): Exercise vs injection vs wait and see
• Cambridge University Hospitals: Gluteal tendinopathy

Reviewed October 2026. General education, not personal medical advice. Treatment depends on your situation, so talk to your GP or pharmacist.

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