What Causes Pain on the Outer Side of the Hip?

What Causes Pain on the Outer Side of the Hip?

Nagging pain on the outer hip that worsens with walking, climbing stairs, or lying on that side is often Greater Trochanteric Pain Syndrome (GTPS), typically caused by repetitive strain, injury to the surrounding muscles and tendons, or weakness from inactivity. It's particularly common in active people and those who sit for long periods. Most cases are managed effectively through physiotherapy, activity adjustment, and targeted exercise, with injections reserved for more persistent cases.

Have you ever experienced a nagging pain on the outer side of your hip that just won't go away? You might be dealing with Greater Trochanteric Pain Syndrome (GTPS).

What Is GTPS?

Greater Trochanteric Pain Syndrome, or GTPS, is a condition that causes pain on the outer side of your hip. This can make everyday activities like walking, climbing stairs, or even sitting uncomfortable. It's a common issue, especially among people who are active or spend a lot of time sitting.

What Are the Common Symptoms of GTPS?

If you have GTPS, you might notice:

• Pain on the outer hip that can spread down your thigh and get worse with activities like walking or lying on the affected side
• Stiffness around the hip, especially after sitting for a while
• Swelling or excess warmth around the hip area
• Clicking sensation or sound when you move your hip

What Causes GTPS?

GTPS can develop for several reasons:

• Repetitive movements during activities like running or cycling that put a lot of stress on your hip
• Injuries which damage the muscles and tendons around your hip
• Lack of activity or not moving enough can weaken your hip muscles, making them more prone to injury

What Are the Best Ways to Manage GTPS?

The good news is that there are several ways to manage GTPS and reduce your hip pain.

• Physiotherapy – Working with a Relive physiotherapist can help you learn exercises and techniques to manage your pain and prevent it from coming back.
• Resting and Adjusting Activities – Give your hip a break and avoid activities that make the pain worse. Light rest can help to alleviate the pain.
• Exercise – Gentle exercises can help strengthen your hip muscles and improve flexibility.
• Medication – Over-the-counter pain relievers can help reduce pain and swelling.
• Injections – In some cases, an injection might be recommended to reduce inflammation and pain.

What Are Some Tips for Preventing GTPS?

To keep your hips healthy and prevent GTPS, try these tips:

• Stay Active – Regular exercise can keep your hip muscles strong and flexible.
• Use Proper Techniques – Make sure you're using the right form during physical activities to avoid putting extra stress on your hips.
• Make Ergonomic Adjustments – Adjust your workspace and daily activities to reduce strain on your hips. Make sure you are taking regular breaks to avoid stress on those gluteal muscles.
• Warm-Ups and Cool-Downs – Make sure you prioritise warm-ups and cool-downs before doing any exercises or activities. Warm-ups help prepare the muscle for the intense activities. Cool-downs reduce the stress which builds on the muscles during exercise.

Keep Your Hips Happy and Healthy

Greater Trochanteric Pain Syndrome can be a real distraction, but with the right approach, you can manage it effectively. By understanding the causes, recognising the symptoms, and taking steps to prevent and treat GTPS, you can keep your hips healthy and pain-free.

If you're having hip pain, it's worth talking to a trained professional. Our team at Relive Physiotherapy in Chester can help you get to the root of it.

Remember, taking care of your body today can help you stay active and comfortable in the long run.

Frequently Asked Questions

What does GTPS feel like?

Typically, a nagging pain on the outer hip that can spread down the thigh, often worsening with walking, climbing stairs, or lying on the affected side. Stiffness after sitting and a clicking sensation are also common.

What causes Greater Trochanteric Pain Syndrome?

It's usually linked to repetitive strain from activities like running or cycling, direct injury to the muscles and tendons around the hip, or weakness caused by inactivity.

Can GTPS be treated without injections?

Yes, in most cases. Physiotherapy, activity adjustment, targeted exercise, and over-the-counter pain relief are usually effective first steps. Injections are typically reserved for more persistent or severe cases.

How can I prevent GTPS from coming back?

Staying active, using proper technique during exercise, making ergonomic adjustments to reduce hip strain, and prioritising warm-ups and cool-downs can all help reduce the risk of recurrence.

Who is most likely to develop GTPS?

It's particularly common in people who are physically active, as well as those who spend long periods sitting, both of which can place repetitive strain or weakness-related stress on the hip.

About the Author:

Raj Gandhi

Lead Physiotherapist & Independent Non-Medical Prescriber

Raj Gandhi is a Chartered Physiotherapist and co-founder of Relive Physiotherapy, with over 20 years' specialist experience in Orthopaedics, Sports Injuries, and Musculoskeletal Medicine.

He holds a Master's degree in Sports Physiotherapy, a Postgraduate Diploma in Orthopaedic Medicine and Injection Therapy, and a Postgraduate Certificate in Independent Prescribing. Raj has a particular interest in treating back and neck pain, along with a wide range of sports injuries, and has worked as a Physiotherapist for the Commonwealth Games team. He spent over 10 years in the NHS before leaving to establish Relive Physiotherapy and is widely respected among colleagues for his expertise in Injection Therapy and his hands-on, manual approach to treatment.

Raj is a member of the Association of Chartered Physiotherapists in Orthopaedic Medicine and Injection Therapy (ACPOMIT), the Acupuncture Association of Chartered Physiotherapists (AACP), and the Association of Chartered Physiotherapists in Sports Medicine (ACPSEM). He also mentors the physiotherapy team at Relive, regularly leading training and supporting their ongoing development.

Outside the clinic, Raj is a father to two girls and enjoys playing tennis, listening to audiobooks, and photography.