Understanding Outside Hip Pain in Runners and Active Individuals
Pain on the outside of the hip is one of the most common issues we see among runners and active customers visiting Alexandra Sports. Often referred to as greater trochanteric hip pain (GTPS), this condition can affect runners, walkers, gym users, and even those who spend long periods sitting during the day.
Many runners initially notice discomfort during training, when climbing stairs, or when lying on one side at night. If this sounds familiar, understanding what is happening and addressing it early can make a significant difference to recovery and long term performance.
Through our close partnership with SCRX Physiotherapy, we regularly help customers identify the cause of hip pain and access expert treatment to return safely to training.
What Is Greater Trochanteric Hip Pain?
Greater trochanteric hip pain (GTPS) describes pain around the bony prominence on the outside of the hip known as the greater trochanter.
While historically called hip bursitis, modern research shows the issue is usually linked to irritation and overload of the gluteal tendons, particularly the gluteus medius and minimus muscles. These muscles play a critical role in stabilising the pelvis when walking and running.
In simple terms, the tissues responsible for keeping your hips stable are being asked to handle more load than they are currently prepared for.
Common Symptoms
Customers experiencing GTPS often report these symptoms:
- Pain on the outside of the hip
- Discomfort when lying on the affected side
- Pain during walking or running
- Difficulty climbing stairs
- Pain when standing on one leg
- Discomfort getting in and out of the car or bed
- Gradually worsening symptoms over time
Unlike hip arthritis, GTPS pain is typically felt on the outer hip rather than deep in the groin.
If symptoms persist, assessment with the physiotherapy team at SCRX can confirm the diagnosis and rule out other causes of hip or lower back pain.
Why Does It Develop?
Greater trochanteric hip pain rarely has a single cause. Most commonly, it develops when training load exceeds what the body can currently tolerate.
Common contributing factors include:
- Sudden increases in running volume, hills, or gym training
- Reduced glute strength and hip stability
- Standing or sitting habits that compress the outside of the hip
- Poor lower limb control during movement
- Previous injury or reduced conditioning
At Alexandra Sports, gait analysis and footwear assessment can sometimes highlight contributing movement patterns, while SCRX physiotherapists assess the deeper strength and biomechanical factors driving symptoms.
How Long Does Recovery Take?
Recovery timelines vary depending on symptom duration and rehabilitation quality:
- Early symptoms typically settle within 6 to 12 weeks
- Persistent or longstanding pain may take 3 to 6 months
Complete rest alone rarely resolves GTPS. Avoiding movement often leads to further weakness and delayed recovery.
Successful rehabilitation focuses on progressive loading and strength development.
Why Physiotherapy Plays a Key Role
Evidence consistently shows that exercise based physiotherapy provides the most effective long term outcomes for GTPS.
Treatment through SCRX Physiotherapy typically includes:
- Targeted gluteal strengthening
- Load management and activity modification
- Movement and posture education
- Progressive return to walking and running
- Long term injury prevention strategies
Passive treatments alone rarely solve tendon problems. Tendons recover best when exposed to the right amount of controlled load.
Rehabilitation with SCRX Physiotherapy
Rehabilitation usually progresses through three stages.
Early Stage
- Pain education and load adjustment
- Reducing compressive hip positions
- Gentle strengthening and control exercises
Mid Stage
- Progressive strength development
- Single leg stability work
- Improved walking and stair mechanics
Late Stage
- Higher strength loading
- Running or sport specific progression
- Confident return to full activity
Preventing Recurrence
Hip pain commonly returns when underlying strength or training load issues remain unaddressed.
Key prevention strategies include:
- Maintaining glute and hip strength
- Gradual training progression
- Avoiding prolonged hip compression
- Regular strength and conditioning
For runners, combining expert footwear advice at Alexandra Sports with clinical assessment and rehabilitation through SCRX provides a joined up approach to injury prevention and performance.
When Should You Seek Help?
Consider professional assessment if you:
- Have persistent pain on the outside of the hip
- Cannot lie comfortably on one side
- Experience worsening pain when running or walking
- Notice recurring hip discomfort
- Are unsure whether symptoms originate from the hip or lower back
Early intervention almost always leads to faster recovery.
Support Through Alexandra Sports and SCRX Physiotherapy
If hip pain is affecting your running or daily movement, our team at Alexandra Sports can help guide you toward the right next step, whether that is footwear advice, gait analysis, or referral to the expert clinicians at SCRX Physiotherapy.
Together, we aim to keep you moving comfortably, training consistently, and running stronger for longer.
Running injuries rarely come from running alone. They tend to appear when strength, training load, recovery, and movement patterns fall slightly out of balance. Address the wider system and the body usually follows.
