Greater trochanteric pain syndrome is pain and tenderness on the outside of the hip, most often caused by irritated gluteal tendons rather than a true bursitis. It is especially common in women over 40 and often makes lying on your side painful. Evidence suggests education plus a targeted exercise programme is an effective first-line approach.
Also known as gluteal tendinopathy, trochanteric bursitis, lateral hip pain, GTPS
Symptoms
- Aching pain on the outside of the hip, sometimes spreading down the outer thigh
- Pain when lying on the affected side, and sometimes on the other side too
- Pain going up stairs, walking uphill or standing on one leg
- Tenderness when pressing on the bony point of the outer hip
- Pain when crossing your legs or sitting in low chairs
- Stiffness and pain when first getting up after sitting
Causes and risk factors
- Being female and over 40, often around or after the menopause
- Positions that compress the tendons, such as crossing legs or hanging on one hip
- A sudden increase in walking, running or hill work
- Weakness of the hip abductor (buttock) muscles
- Coexisting low back pain or knee osteoarthritis
- Carrying extra body weight
What the evidence says helps
- In a large trial, education about avoiding tendon compression plus a graded exercise programme led to more people reporting meaningful improvement than a steroid injection, both at 8 weeks and at one year.1
- A systematic review concluded that exercise should be the first-line treatment, as it slightly reduces pain and improves function in the longer term.2
- A steroid injection may ease pain in the short term, but trials show the benefit tends to fade, with little difference from usual care by 12 months.13
- Shockwave therapy and other injections have been studied. Some may give short-term pain relief, but the evidence is limited and of variable quality.5
- Getting a clear diagnosis matters, as outer hip pain often occurs alongside low back pain or knee arthritis, which may also need attention.4
Things you can try at home
- Avoid crossing your legs and standing with your weight hanging on one hip
- Sleep with a pillow between your knees, or a soft topper if side-lying is painful
- Choose higher chairs so your knees are not above your hips
- Reduce hills and stairs for a while rather than stopping activity completely
- Avoid stretches that pull the leg across your body, as these can compress the tendons
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- A hot, red, swollen hip with fever – get same-day medical help or call NHS 111
- Severe hip pain and being unable to bear weight after a fall – go to A&E or call 999
- Hip pain with unexplained weight loss or a history of cancer – see your GP urgently
- Numbness, pins and needles or weakness spreading down the leg – see your GP urgently
- Pain that is constant and unrelieved by any position, day or night – see your GP
How Apollo can help
We assess your hip, back and movement to confirm what is driving your outer hip pain, and we explain the condition and the positions that tend to aggravate it. Our team builds a progressive exercise programme for your hip muscles and helps you adjust daily activities and sleep positions. Hands-on care may be used alongside exercise where appropriate, and we will refer you to your GP if your symptoms suggest something else is going on.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
Is it bursitis or tendinopathy?
Outer hip pain used to be called trochanteric bursitis, but research shows it is usually linked to the gluteal tendons, sometimes with an irritated bursa as well. That is why the broader term greater trochanteric pain syndrome is now used.
Should I have a steroid injection for outer hip pain?
An injection may help pain settle for a few weeks, but trials suggest the benefit often fades. In one large trial, education and exercise led to better overall results at one year. Discuss the options with your GP or clinician.
How long does outer hip pain take to get better?
It varies, and symptoms can last months if not managed. Trials of education and exercise have typically run for around 8 weeks, with many people continuing to improve over the following year.
References
- Mellor R, Bennell K, Grimaldi A, et al. (2018). Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy: prospective, single blinded, randomised clinical trial. BMJ, 361, k1662. View source
- Kjeldsen T, et al. (2024). Exercise compared to a control condition or other conservative treatment options in patients with greater trochanteric pain syndrome: a systematic review and meta-analysis of randomized controlled trials. Physiotherapy. View source
- Brinks A, et al. (2011). Corticosteroid injections for greater trochanteric pain syndrome: a randomized controlled trial in primary care. Annals of Family Medicine. View source
- Segal NA, et al. (2007). Greater trochanteric pain syndrome: epidemiology and associated factors. Archives of Physical Medicine and Rehabilitation. View source
- Gazendam A, et al. (2021). Comparative efficacy of nonoperative treatments for greater trochanteric pain syndrome: a systematic review and network meta-analysis of randomized controlled trials. Clinical Journal of Sport Medicine. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
