Pain in the Side of the Hip? Here's What It Means and What to Do
Updated July 20261 minute read
Pain on the outer side of the hip is most often gluteal tendinopathy or bursitis — irritation of the tendons and cushion at the bony point of the hip. It typically hurts lying on that side, climbing stairs, or standing on one leg. It's not dangerous, and the proven fix is progressive gluteal strengthening plus avoiding compressive positions — not rest or repeated injections.
What this usually means
Most likely causes. Gluteal tendinopathy and trochanteric bursitis are the leading causes of outer-hip pain (together called greater trochanteric pain syndrome). Less common causes. Pain referred from the lower back or, less often, the hip joint can also be felt on the side.
What you can try at home
Avoid compressive positions — sitting cross-legged, standing "hanging" on one hip, and lying directly on the painful side. Keep moving and begin gentle gluteal strengthening. Avoid aggressive outer-hip stretching, which can compress the tendons.
When to see a physical therapist
If outer-hip pain persists past a couple of weeks, a PT can confirm the cause and build a strengthening plan.
Red flags — don't wait
Seek urgent care for inability to bear weight after a fall, a hot feverish joint, or outer-hip pain with unexplained weight loss or night pain.
How a PT treats this
Treatment removes compressive positions and progressively loads the gluteal tendons to restore capacity.
Frequently asked questions
Sources (3)
- Mellor R, et al. Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy: prospective, single blinded, randomised clinical trial. BMJ. 2018. — PubMed
- AAOS OrthoInfo: Hip Bursitis. — AAOS OrthoInfo
- MedlinePlus: Bursitis. — NIH/MedlinePlus
This article is for education only and isn't medical advice. Always talk to a licensed clinician about your specific situation.