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<div><b><br></b></div><p element-id="4"><tittle element-id="1"><b element-id="3"></b></tittle></p><b>Why Does My Hip Hurt? A Physiotherapist's Guide to Understanding and Treating Lateral Hip Pain</b>

Why Does My Hip Hurt? A Physiotherapist's Guide to Understanding and Treating Lateral Hip Pain

As a physiotherapist, I often see patients come into the clinic with complaints of lateral hip pain—pain on the outer side of the hip. It’s a common issue that can impact people of all ages, from athletes to those with more sedentary lifestyles. Whether you notice it when walking, standing up from a chair, or lying on your side in bed, this type of pain can be frustrating. Fortunately, it’s also treatable in many cases with the right approach.

Let’s explore why you may be experiencing lateral hip pain, the most common causes, and some simple but effective exercises to strengthen your hip muscles and relieve discomfort. So, if you’re struggling with hip pain, keep reading for valuable insights that could help you get back to your active lifestyle.

What Is Lateral Hip Pain?

Lateral hip pain is simply pain that occurs on the outer side of the hip, typically where the thigh bone (femur) meets the hip joint. It’s different from pain inside the hip joint or in the groin area, which may be associated with other issues. The pain may be sharp, aching, or tender, and it can range from mild discomfort to debilitating pain that affects your ability to move.

Who Experiences Lateral Hip Pain?

Anyone can experience lateral hip pain, but it’s more common in certain groups:

Sedentary individuals: Sitting for prolonged periods can stiffen the lateral hip tendon, leading to pain.
Athletes: Runners, cyclists, and those involved in sports that require repetitive hip movements are at higher risk of lateral hip pain due to overuse.
Older adults: As we age, tendon weakness can contribute to hip pain, particularly for our female patients.
People with poor posture or biomechanics: Misalignment in posture or gait can put extra stress on the hips, resulting in pain over time.

If you recognise yourself in one of these groups, don’t worry! The good news is that most cases of lateral hip pain can be managed and improved with the right treatment plan.

Why Are You Experiencing Hip Pain?

Common Causes of Lateral Hip Pain

Lateral hip pain can arise from various conditions that affect the soft tissues around the outside of the hip. Let’s dive into the most common causes and how they contribute to your discomfort.

1. Trochanteric Bursitis

One of the most common causes of lateral hip pain is trochanteric bursitis. Bursae are small, fluid-filled sacs that cushion the bones, tendons, and muscles near your joints. In this case, the trochanteric bursa—located near the top of the femur (thigh bone) on the outside of the hip—becomes inflamed.

Why it happens:

Overuse: Repetitive activities like running, walking long distances, or climbing stairs can irritate the bursa.
Trauma: A fall or bump to the side of the hip can trigger inflammation.
Posture issues: Poor alignment of the hip joint can cause stress on the bursa.
Prolonged pressure: Sitting or lying on one side for extended periods, especially on hard surfaces, can lead to irritation.

Symptoms:

Pain on the outer side of the hip.
Tenderness over the bursa.
Pain that worsens with walking, standing, or lying on the affected side.

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2. Gluteal Tendinopathy (Hip Tendinitis)

Gluteal tendinopathy, also referred to as hip tendinitis, occurs when the tendons of the gluteal muscles (specifically the gluteus medius and gluteus minimus) become inflamed or degenerate due to overuse.

Why it happens:

Weak gluteal muscles: When the glute muscles are weak, they struggle to support the hip joint, causing extra strain on the tendons.
Repetitive movements: Activities that require repetitive hip motion, like running, can cause tendons to become irritated.

Symptoms:

Pain on the outer hip that worsens with walking or climbing stairs.
Pain when lying on the side or standing up after sitting.
Weakness or difficulty balancing on one leg.

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3. Iliotibial (IT) Band Syndrome

The iliotibial (IT) band is a thick band of connective tissue that runs along the outer side of your thigh, from the hip to just below the knee. When the IT band becomes tight or inflamed, it can cause pain on the outer hip and even extend down the leg.

Why it happens:

Overuse: Runners and cyclists are particularly prone to IT band syndrome due to repetitive flexing and extending of the hip and knee.
Poor biomechanics: Improper running form, weak glutes, or misalignment in the legs can put undue strain on the IT band.

Symptoms:

Sharp pain on the outer side of the hip, often extending down to the knee.
Pain that worsens with running, especially downhill or on uneven surfaces.

How to Relieve Lateral Hip Pain – Strengthening the Glutes and More

Now that you understand some of the key causes of lateral hip pain, let’s discuss how to relieve it. One of the most effective ways to treat lateral hip pain is by strengthening the muscles that support the hip joint, particularly the glutes (gluteus maximus, gluteus medius, and gluteus minimus). Strong glute muscles help stabilise the hip and prevent overuse injuries that can lead to pain.
Weak glute muscles can contribute to poor leg function, making it harder for your body to absorb the forces of daily activities like walking, running, or climbing stairs. This imbalance can place extra stress on the hip joint, leading to inflammation and pain.
By strengthening your glute muscles, you provide better support to your hip joint, reduce strain on surrounding structures, and improve overall stability. Strengthening exercises also help correct muscle imbalances that may be contributing to your discomfort.
Bonus Tip: For a demonstration of these exercises or further insights, check out our YouTube video here.

Managing Pain and Recovery

Along with strengthening exercises, it’s important to manage pain and aid recovery in other ways:
Rest: Give your body time to recover if the pain is due to overuse. Avoid activities that aggravate the pain.
Modify activities: If running or cycling is causing pain, try to lower the demand of this activity via pacing or changing terrain. You can also try other low-impact activities like swimming or walking until the pain subsides.

When to See a Physiotherapist for your Hip Pain

While many cases of lateral hip pain can be improved with home exercises and rest, there are times when professional help is necessary.

Signs It’s Time to Seek Help

Persistent pain: If your hip pain doesn’t improve after several weeks of self-care and exercises, it’s time to consult a professional.
Difficulty walking or sleeping: If pain interferes with walking, standing, or sleeping, it may be more serious than just muscle strain.
Pain is affecting daily activities: If lateral hip pain is making it hard to perform daily tasks like getting dressed, going up stairs, or driving, a physiotherapist can help.

Benefits of Working with a Physiotherapist

A physiotherapist can assess your condition and provide a personalised treatment plan tailored to your specific needs. Some of the benefits include:

Accurate diagnosis: A physio can identify the underlying cause of your hip pain, ensuring the right muscles and structures are being targeted.
Manual therapy: Hands-on treatments like massage and joint mobilisation can complement your exercise program, speeding up recovery.
Long-term strategies: Physiotherapists can help you prevent future flare-ups by addressing posture, biomechanics, and overall strength.

Lateral hip pain is often the result of overuse, inflammation, or muscle imbalances. However, with the right exercises and treatment plan, you can reduce your pain, strengthen your hip muscles, and improve your overall mobility.

If you’re dealing with lateral hip pain, don’t let it hold you back. Book an appointment with our experienced team at Hasting Physio and Health Port Macquarie and Wuachope to get a personalised treatment plan that will help you find lasting relief and get you back to your active lifestyle.

Contact Dylan today or visit our website to schedule your consultation. Let’s get you moving pain-free again.

Written by Dylan Chrimes - Physiotherapist at Hastings Physio and Health Port Macquarie and Wauchope

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