Side of hip pain (gluteal tendinopathy)
Pain on the Outside of the Hip: Why It Isn't Always Bursitis
It often starts at night. Lying on one side becomes uncomfortable, then lying on the other side hurts too. During the day, the outside of the hip aches on the stairs, when getting up from a low sofa, after a long walk or when standing on one leg to put on trousers.
For years this was called trochanteric bursitis. Today we know that, in most cases, the main source of pain is the gluteal tendons, a condition called gluteal tendinopathy or greater trochanteric pain syndrome. The bursa can be irritated as well, but usually as a secondary player.
Who it affects
Lateral hip pain is common in women over 40, particularly around and after menopause, when hormonal changes affect tendon health. It also appears in walkers and runners who increase their distance quickly, and in people who have recently become less active and then suddenly do more.
What irritates the tendon
The gluteus medius and minimus tendons attach to the bony point on the side of the hip, the greater trochanter. Tendons dislike two things in particular:
Compression: when the thigh crosses the midline, the iliotibial band and surrounding fascia press the tendons against the bone. This happens when you cross your legs, sit in low chairs with knees together, stand with your weight hanging on one hip, or sleep on your side with the top knee dropped forward.
Load beyond capacity: a sudden increase in walking, hills, stairs or exercise asks more of the tendon than it is ready to give.
Tight fascia on the outer thigh adds to the compression. Old injuries can play a role too: a weaker ankle or knee on one side often means you lean on the other hip for years without noticing.
Why short-term fixes often fade
Rest, massage directly on the sore spot and injections can reduce pain for a while. But tendons recover by adapting to load. Research comparing approaches has found that education and a structured exercise programme gave better results over a year than a single injection. Without rebuilding the tendon's capacity and removing the daily compression, pain tends to return.
How physiotherapy can help
Fascia work: releasing the outer thigh, the iliotibial band region, the front and back of the hip and the lower back, without pressing hard on the irritated tendon itself.
Changing daily positions: sleeping with a pillow between the knees, standing evenly on both feet, sitting slightly higher with knees apart, and avoiding crossed legs while the tendon settles.
Progressive tendon loading: starting with gentle holding exercises that can reduce pain, then building towards strengthening and functional exercises such as step-ups and single-leg control.
Whole-body control: improving pelvic and trunk stability so the hip isn't overloaded during walking and stairs.
Gradual return to walking, running or sport: with clear steps.
Tendons adapt over weeks rather than days. Most rehabilitation programmes run for at least 8 to 12 weeks, and pain at night is often one of the first things to ease.
Sudden, severe hip pain after a fall, or pain with fever, needs medical attention first.
Hip pain treatment in Dubai
A personalized assessment shows what is irritating the tendon and how to load it safely. Physiotherapy in Jumeirah, Palm Jumeirah and across Dubai, including home physiotherapy, so rehabilitation fits into your week.
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