Lateral Hip Pain: Common Causes and How a Physiotherapist Can Help
Have you noticed an aching pain on the outside of your hip when walking, climbing stairs, or lying on your side at night? Lateral hip pain is a common concern that can make everyday activities uncomfortable, even when you haven't experienced an obvious injury.
Pain along the outside of the hip can develop for several reasons, including irritation of the tendons, inflammation of surrounding tissues, or changes in how the hip muscles manage movement and activity. Many causes respond well to physiotherapy. At Shift Physiotherapy & Wellness in Edmonton, our physiotherapists can help identify potential causes and develop a treatment plan to support your recovery.
TL;DR: What You Should Know About Lateral Hip Pain
Lateral hip pain refers to discomfort along the outside of the hip, sometimes extending into the outer thigh.
Common causes include gluteal tendinopathy, greater trochanteric pain syndrome (GTPS), hip bursitis, and muscle strains.
Symptoms often worsen when lying on the affected side, climbing stairs, walking longer distances, or standing on one leg.
Physiotherapy can help by assessing symptoms, improving hip strength, managing activity levels, and addressing aggravating movements.
You don't necessarily have to stop moving. Modifying activity and gradually rebuilding strength can support recovery.
What Is Lateral Hip Pain?
Lateral hip pain describes discomfort along the outer side of your hip, typically around the bony area you can feel near the top of your thigh.
This area is home to important muscles, tendons, and fluid-filled sacs called bursae. The muscles and tendons help support and stabilize your hip during activities like walking, running, and climbing stairs. The bursae have a different role, helping reduce friction and compression between the tendons and nearby bones as you move.
When these tissues become irritated or are exposed to more stress than they can comfortably tolerate, pain can develop. You might notice:
Aching or tenderness along the outside of the hip
Pain when lying on the affected side
Discomfort when walking or climbing stairs
Pain when standing on one leg
Tenderness when pressing on the outer hip
Pain extending down the outside of the thigh
Symptoms can develop gradually or follow an increase in exercise, walking, or time spent on your feet. Because several conditions have similar symptoms, an assessment can help identify which tissues may be involved.
What Causes Pain on the Outside of Your Hip?
There isn't one single cause of lateral hip pain. Several conditions can affect the muscles, tendons, and surrounding structures of the hip.
1. Gluteal Tendinopathy
Gluteal tendinopathy is one of the most common causes of pain along the outside of the hip. The gluteus medius and gluteus minimus muscles help stabilize and control your hip as you walk or stand on one leg. Their tendons attach to the bony area on the outside of your hip.
When these tendons become irritated or struggle to tolerate the demands placed on them, pain can develop. This can follow a sudden increase in walking or running, repetitive activity, changes in muscle strength, or prolonged positions that compress the tendons.
Gluteal tendinopathy falls under a broader term called Greater Trochanteric Pain Syndrome (GTPS), which describes pain arising from structures around the outside of the hip, including the gluteal tendons and nearby bursae.
Treatment generally involves managing aggravating activities and gradually strengthening the hip.
3. Hip Bursitis
Bursae are small, fluid-filled sacs that help reduce friction and compression between bones, tendons, and nearby tissues. When these bursae become irritated or inflamed, they can contribute to pain around the hip.
Trochanteric bursitis affects a bursa near the greater trochanter, the bony area on the outside of your hip. This can cause discomfort along the outer hip, particularly when lying on the affected side or during certain activities.
Ischial tuberosity bursitis affects a bursa near the sit bones, at the lower part of your pelvis. It typically causes pain in the lower buttock, especially when sitting for long periods, but discomfort may sometimes be experienced toward the outer hip.
However, not all outer hip pain is caused by bursitis. Many cases previously described as hip bursitis are now understood to involve the gluteal tendons. Since these conditions can have overlapping symptoms, a physiotherapy assessment can help identify the likely source of discomfort and guide appropriate treatment.
4. Hip Muscle Strains or Overuse
The muscles around your hip support movement and stability. A strain may occur when they are exposed to sudden or excessive force, while repeated activity without enough recovery can also contribute to discomfort. You may notice soreness following a workout, long walk, or unfamiliar activity. Depending on the strain, there may be tenderness, reduced strength, or discomfort with movement.
5. Referred Pain From the Lower Back
Sometimes pain felt on the outside of your hip isn't coming from the hip itself. Conditions affecting the lower back can refer pain into the buttocks, hips, or thighs. Nerve irritation may also cause tingling, numbness, or pain that travels farther down the leg.
This is why a physiotherapist may assess your lower back as well as your hip. Identifying where the symptoms originate helps ensure treatment addresses the appropriate area.
Why Does My Hip Hurt When I Lie on My Side?
One of the most common complaints with lateral hip pain is difficulty sleeping comfortably. Lying directly on the affected side places pressure on sensitive tissues around the greater trochanter. Even lying on the opposite side can hurt if your upper leg drops across your body and increases compression around the gluteal tendons.
If hip pain is interrupting your sleep, try:
Sleeping on your back with a pillow beneath your knees
Lying on the more comfortable side with a pillow between your knees
Avoiding prolonged pressure directly on the painful hip
Changing positions when discomfort increases
These adjustments may help reduce irritation, although they won't necessarily resolve the underlying condition.
How Can Physiotherapy Help With Lateral Hip Pain?
Physiotherapy can play an important role in managing lateral hip pain, particularly when symptoms are related to gluteal tendinopathy or GTPS. Rather than focusing only on where it hurts, your physiotherapist looks at what may be contributing to the discomfort.
Understanding the Cause of Your Hip Pain
At Shift Physiotherapy & Wellness in Edmonton, your physiotherapist begins by asking about your symptoms, medical history, and daily activities. They may assess hip strength and range of motion, walking and balance, movements that reproduce pain, tenderness around the outer hip, and possible referred pain from the lower back.
Strengthening the Hip Muscles
The gluteal muscles help stabilize the hip joint and manage the forces placed on the hips during everyday activities. Your physiotherapist may recommend gentle muscle contractions, standing hip exercises, bridges, or progressive single-leg strengthening. Exercises are adjusted to what your hip can tolerate.
Managing Activities That Aggravate Your Hip
If certain activities worsen symptoms, your physiotherapist can help modify them without necessarily stopping everything. You might temporarily reduce walking distance, adjust your running routine, or avoid prolonged standing with your weight shifted onto one hip. The goal is to reduce irritation while maintaining enough activity to support recovery.
Improving Movement and Mobility
Treatment may include exercises for mobility, balance, and movement control, as well as hands-on care when appropriate. If gluteal tendinopathy is involved, aggressive stretching or direct pressure over the painful tendons can make symptoms worse. Your physiotherapist can help you find a suitable approach.
Building Confidence in Everyday Movement
Recovery is about more than reducing pain. Whether your goal is to walk farther, return to running, climb stairs comfortably, or get a better night's sleep, your plan can progress as your strength and symptoms improve.
What Can You Do at Home to Help Lateral Hip Pain?
Keep moving within your comfort level. Complete rest is not always necessary, and modified activity can help maintain mobility.
Avoid prolonged pressure on the sore hip. Try not to stand with all your weight shifted onto one side or cross your legs if that aggravates symptoms.
Adjust your sleeping position. A pillow between your knees may reduce compression around the outer hip.
Be cautious with aggressive stretching. Some hip and IT band stretches can aggravate gluteal tendinopathy.
Pay attention to how your hip responds. Pain that increases significantly or stays worse the following day may mean your activity needs adjusting.
If you're not sure which exercises are appropriate, a physiotherapist can help you find a plan that suits your symptoms.
How Long Does Lateral Hip Pain Take to Heal?
Recovery time depends on the underlying condition, how long symptoms have been present, and daily activity demands. A mild muscle strain may improve over several weeks. Gluteal tendinopathy and longer-standing GTPS often need a more gradual rehabilitation process.
Some people notice improvement within the first few weeks after modifying activity and starting appropriate exercise. Rebuilding tendon strength and tolerance may take several months. Your physiotherapist can help set realistic expectations and adjust your plan along the way.
When Should You See a Physiotherapist for Hip Pain?
If pain on the outside of your hip affects your activities, sleep, or exercise, it's worth having it assessed. Consider booking if:
Your hip pain continues for more than a week or two without improving
Discomfort is interrupting your sleep
Walking, stairs, or prolonged standing are becoming painful
Symptoms keep returning when you increase activity
You're unsure whether the pain is coming from your hip or lower back
Seek urgent medical assessment if pain follows a significant fall or injury and you cannot bear weight, or if you have severe pain with fever or a hot, swollen joint.
Get Support for Lateral Hip Pain at Shift Physiotherapy & Wellness in Edmonton
Lateral hip pain can be frustrating, especially when it interferes with activities that used to feel easy. Whether you're having trouble with walking, stairs, or sleep, understanding the cause of your symptoms is a helpful first step.
At Shift Physiotherapy & Wellness in Edmonton, our physiotherapists take an individualized approach to assessing and treating hip pain. We'll work with you to improve strength and mobility and develop a plan that supports your goals. Visit shiftptwellness.com to book a physiotherapy appointment.
Frequently Asked Questions About Lateral Hip Pain
What is the most common cause of lateral hip pain?
Gluteal tendinopathy is a common cause. Greater trochanteric pain syndrome is another term for this pattern of outer hip pain, although bursitis, muscle strains, and referred pain from the back can also contribute.
Can physiotherapy help with hip bursitis?
Yes. Physiotherapy can help manage symptoms associated with hip bursitis and greater trochanteric pain syndrome through activity modifications, progressive strengthening, and education based on your assessment.
Should I walk if I have lateral hip pain?
Often, yes, with adjustments. Shorter distances, flatter routes, and slower pacing may help. If walking significantly worsens pain or leaves you more sore the next day, discuss how to adjust your activity with a physiotherapist.
Is stretching good for lateral hip pain?
It depends on the cause. With gluteal tendinopathy, stretches that pull the leg across the body can increase compression on the affected tendons. Strengthening and activity adjustments may be more useful than aggressive stretching.
Why does the outside of my hip hurt when I sleep?
Side-lying places pressure on the tissues around the greater trochanter. A pillow between the knees or a change in sleeping position may reduce discomfort.
Can lateral hip pain go away on its own?
Mild cases sometimes settle with time and activity adjustments. Persistent tendon-related pain may benefit from a structured strengthening program. If symptoms continue or return, consider an assessment.
How do I know if my hip pain is coming from my back?
Referred pain from the lower back may occur with stiffness, tingling, numbness, or pain travelling down the leg. Symptoms overlap, so a physiotherapist may assess both areas.
Do I need a doctor's referral for physiotherapy in Edmonton?
No. In Alberta, you can generally book directly with a physiotherapist. Some extended health plans may require a referral for reimbursement, so check your coverage.
