Hip Bursitis (Outer Hip Pain): Causes and Physiotherapy
Pain on the outside of the hip is usually gluteal tendinopathy, often called hip bursitis. It hurts when lying on that side, climbing stairs or standing on one leg. Targeted glute strengthening and changing positions that compress the tendon are the most effective treatment.
Outer hip pain is very common in women over 40, runners and people who have recently become more active. Many people are told it's 'bursitis' and given rest, but the tendon usually needs the right type of load to recover.
What makes it worse
Lying on the painful side, crossing your legs, hanging on one hip while standing, long walks on slopes and stairs. These positions squash the tendon against the bone.
How physiotherapy helps
We teach you how to sleep, sit and stand to take pressure off, then progress glute strengthening from gentle holds to functional and loaded exercises. Hands-on treatment and dry needling can help settle pain early.
How long does recovery take?
Usually 8 to 12 weeks of consistent strengthening, with around 6 to 10 sessions. Long-standing cases take longer.
Related physiotherapy services
Frequently asked questions
Should I stretch my ITB?+
Stretching across the hip often compresses the tendon and can make it worse. We'll guide which stretches to avoid.
Is an injection needed?+
Some people get short-term relief from injections, but research shows education and exercise give better long-term results.
Medical disclaimer: this article is general education and does not replace a personal assessment. If your pain is severe, worsening, or accompanied by numbness, weakness or loss of bladder or bowel control, seek care promptly.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.
Related articles
- Back PainBest Sleep Positions for Back Pain
How you sleep affects how you feel in the morning. Small changes to position and pillow support can transform your day and make treatment stick.
14 Jul 2026Read article - Running InjuriesGuideCommon Running Injuries and How Physiotherapy Helps
Most running injuries are load related rather than caused by bad form. The usual suspects are runner's knee, Achilles tendinopathy, shin pain, plantar heel pain and hamstring or glute tendon problems. Managing weekly load and building strength addresses most of them.
12 Aug 2026Read article