Why is the outside of my hip sore? If you are experiencing pain on the outside of your hip that can refer down the outside of your thigh, you may be suffering from gluteal tendinopathy or greater trochanteric pain syndrome (GTPS). You may have heard this called trochanteric bursitis in the past, but the new name GTPS includes a few other body tissues that can be responsible for that sharp hip pain.
If left untreated this condition causes levels of disability and a reduction in quality of life similar to end stage hip osteoarthritis. Consequently, if you suspect you’re suffering from gluteal tendinopathy, now is definitely the time to act.
Who gets lateral hip pain commonly?
- Women aged 40-60
- Those who are overweight or have more sedentary lifestyles
Why does it happen?
- Training over-load or unusually high physical load on the hip. (Often with a weakness in the Glute Med muscle)
- Activities where the Glute tendons are compressed as the hip moves towards the midline of the body (ie running, gym work, team sports, up/down stairs)
- More rarely when you fall or have a hard hit on the bony side of your hip
6 Treatment Steps
- Please see your physio FIRST. We are the experts at managing your hip pain. You may not need an Ultrasound and Corticosteroid Injection, they can be expensive and are not often clinically indicated.
- With education from your physio, modify the over-load that is causing you to have hip pain. Also avoiding what makes you sore.
- Progressive strength training: properly prescribed strength training for the gluteals, quadriceps and core
- Control/movement training: Addressing biomechanics for daily activities such as climbing stairs or walking uphill.
- Avoid Traditional Stretching: traditional gluteal stretching will further compress the gluteal tendons and make your pain worse.
- Avoid corticosteroid injection: Corticosteroid injections (CSI) provide worse outcomes than physiotherapy led education and exercise.
Gluteal tendinopathy can be a persistent and debilitating condition, so it is important that you and your physio/ allied health team manage your condition. If you are suffering from persistent lateral hip pain, it’s time to come in to Southside Physio for a proper diagnosis and management plan – we will get you back doing what you love!