That Nagging Ache on the Side of the Hip
Have you ever experienced a deep ache outside of your hip when you're trying to sleep? Or a sharp twinge whilst climbing stairs?
You may be experiencing a gluteal tendinopathy, often referred to as greater trochanteric pain syndrome (GTPS).
This condition is one of the most common causes of lateral hip pain, particularly among runners, walkers, and active adults. While it can be stubborn and frustrating, understanding what’s happening and how to manage it effectively can make a huge difference in recovery and prevention.
What Is Lateral Hip Pain?
Greater trochanteric pain syndrome describes pain on the outside of the hip, usually caused by irritation or overload of the gluteal tendons (the tissues that attach the glute muscles to the bony point on the outside of your hip).
These tendons become irritated when you place them under excessive or repetitive load. For example, a sudden jump in walking distance or extra gym sessions without adequate recovery time.
The load exceeds the tendon's current capacity, and pain develops.
This often worsens with:
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Lying on the affected side in bed
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Crossing your legs or stretching the hip
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Walking up stairs, hills, or doing jumping exercises
Step 1: Managing Load and Reducing Irritation
The first step in recovery is reducing the stress placed on the tendon. This doesn’t mean complete rest (that rarely works), but rather smart modification of activities and positions that aggravate pain.
Key load management strategies include:
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Avoiding sitting or lying with legs crossed
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Walking with feet slightly wider apart to reduce tendon compression
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Adjusting exercise volume or intensity to keep pain minimal during activity and avoid lingering soreness for more than 48 hours
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Modifying sleeping positions, such as placing a pillow between the knees or avoiding lying directly on the sore hip
By finding a comfortable loading level, the tendon can begin to settle while still maintaining general strength and movement.
Step 2: Physiotherapy Treatment
During the early phase of recovery, Hip Physiotherapy focuses on reducing pain and restoring confidence with movement.
Effective short-term treatments can include:
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Remedial Massage of the gluteal and hip muscles to reduce tension
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Taping techniques to decrease pain and allow more comfortable movement
They aren’t meant to be long-term fixes. Instead, they calm the surrounding muscles and buy you space to start strengthening work as symptoms improve.
Step 3: Building Strength and Capacity
Long-term success depends on improving hip strength and tendon capacity through a structured, graded exercise program. This ensures the hip muscles can handle the demands of your daily activities, sports, or training without becoming irritated again.
A strengthening program is tailored to your specific needs but generally includes:
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Glute and hip strengthening (such as bridges, side planks, and step-ups)
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Lower limb strengthening (including quadriceps and calf exercises)
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Progressive loading over time to safely increase tendon tolerance
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Plyometric or power-based training for those returning to running or sport
Depending on if you are looking to run pain-free, returning to a sport, or simply being able to play with the kids comfortably, your physiotherapist will adjust your program based on your individual goals.
Step 4: Preventing Recurrence
Symptoms will settle with appropriate management. Keeping them settled requires ongoing maintenance.
To keep the hips healthy and pain-free:
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Continue strength training 2–3 times per week.
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Avoid sudden spikes in activity or training volume.
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Prioritise recovery, including sleep, nutrition, and rest days if you are a runner or playing sport.
Keeping your hips strong and adaptable is the best defence against flare-ups in the future.
Strong Hips, Strong Movement
Lateral hip pain can be slow to settle, but with the right balance of load management, strengthening, and recovery, full recovery is absolutely achievable. Early physiotherapy guidance can help you regain strength, move comfortably, and get back to the activities you love, without that persistent ache on the side of your hip holding you back.