Pain on the outside of the hip in runners: causes and exercise

NHI describes the condition as pain on the outside of the hip, caused by irritation of the soft tissue around the greater trochanter of the thigh bone. Tendon-related changes (tendinopathy) are regarded as the main cause, but bursitis also occurs [1].

The Danish Lægehåndbogen uses the same term, Greater Trochanteric Pain Syndrome, because bursitis and tendon problems in the gluteal muscle are difficult to tell apart clinically [2]. The condition is therefore also referred to as trochanteric bursitis or gluteus medius tendinitis [2].

Pain from the hip joint itself is a different condition. You can read about hip osteoarthritis on a separate page.

The main symptom is pain and tenderness on the outside of the hip and thigh. The pain can radiate towards the buttock, the outside of the thigh and the lower leg [1], and some feel it towards the knee [2]. It is typically worse when climbing stairs and hills and when getting up or sitting down. Many find it painful to lie on the affected side, and the pain can also come at night [1][2].

NHI states that the condition most often affects people between 50 and 70 years of age, and that women are affected more often than men. Younger adults can also get it [1]. Lægehåndbogen describes a two to five times higher occurrence in women, and that long-distance running is a known risk factor that is seen more often in younger athletes [2].

Other factors mentioned are weak gluteal muscles, leg length difference and hip osteoarthritis [2]. NHI describes that the condition is often triggered by repeated overload or a changed gait, for example after an ankle sprain, knee pain or low back problems [1].

The diagnosis is made mainly from the history and a clinical examination [1]. The clinician looks at your gait, asks you to stand on one leg and lift the other out to the side against resistance, and feels for tenderness over the greater trochanter [1][2]. Pain when the straight leg is lifted in side-lying and a dropping pelvis when standing on one leg are findings that can support the diagnosis [2].

Movement in the hip joint is usually normal. If it is reduced, it should raise suspicion that the symptoms come from the hip joint itself [2].

Imaging is normally not necessary at first. An X-ray may be considered to rule out hip osteoarthritis and other conditions in the hip joint [2].

NHI recommends guided exercise first and foremost, carried out regularly for at least two months. It also recommends offloading, for example by walking less on hills and stairs, avoiding sitting with crossed legs and avoiding lying on the affected side [1]. Lægehåndbogen recommends exercise of the gluteal muscles and reduced or changed activity. If the problem is overload at work, adjustments there can be considered [2].

A randomised trial from 2018 compared education plus exercise, one corticosteroid injection and wait and see in 204 people with gluteal tendinopathy. After eight weeks both the exercise group and the injection group were better than the wait-and-see group, and the exercise group did best. After 52 weeks the exercise group had greater overall improvement than the other two groups. Pain intensity did not differ between the exercise group and the injection group, and both had less pain than the wait-and-see group [3].

According to NHI a corticosteroid injection can have a good effect, but the pain can return, and some need several injections [1]. Lægehåndbogen describes that long-term results are comparable to physiotherapy [2]. NHI writes that passive stretching has an uncertain effect, and that focused shockwave therapy can help some people [1]. You can read about shockwave therapy on a separate page.

The condition often lasts several months and usually passes. NHI states that about two out of three without other hip disease are pain-free within a year, while around a third still have symptoms after a year. In some people the symptoms last for many years. The outlook is best without concurrent osteoarthritis in the hip or long-standing back problems [1].

Lægehåndbogen describes that the condition is often self-limiting, but that it can take three months or more, and that the prognosis is good for most people [2].

If the symptoms persist for more than two to three months despite standard treatment, it may be necessary to clarify the cause further [1]. Reduced movement in the hip joint may indicate that the symptoms come from the hip joint itself and should be assessed by a doctor [2]. If there is no improvement, or the symptoms get worse, there is reason to have them examined again [2].

A physiotherapist can examine where the pain is and what triggers it, and together with you make a plan for load and exercise. If you are a runner, you can read more about running injuries and about running analysis.

What is greater trochanteric pain syndrome?

It is pain on the outside of the hip caused by irritation of tendons and bursae around the greater trochanter of the thigh bone. The condition is also referred to as trochanteric bursitis or gluteus medius tendinitis [2].

Why does it hurt to lie on my side?

Pain when lying on the affected side is a common symptom of the condition, and the pain can also come at night [1][2].

Can I keep running?

The sources give no fixed rule for running. They recommend that activity is adapted or reduced, and that you exercise under guidance [1][2]. What suits you should be clarified with a clinician.

How long does pain on the outside of the hip last?

It varies. The symptoms often last several months. About two out of three without other hip disease are pain-free after a year, and around a third still have symptoms [1].

Does a corticosteroid injection help?

NHI describes that the injection can have a good effect, but that the pain can return. In a study from 2018, pain after one year was similar to that after education and exercise, but the exercise group had greater overall improvement [1][3].

Pain in the hip and groin can have several causes. Read about snapping hip and the article on groin pain in athletes. You can find more articles in the overview of articles.

This article was written by Dr.Dropin Fysikalske and is based on the sources listed below. It gives general information and does not replace an examination by a healthcare professional.

The websites were accessed and read on 22 October 2026.

1. Trokanter major smertesyndrom (Greater trochanteric pain syndrome). NHI.no. Last updated 26 August 2025. Link

2. Kold S, Larsen EP. Trochanterbursit, gluteus medius tendinit. Lægehåndbogen, sundhed.dk. Professional update 26 August 2026. Link

3. Mellor R, Bennell K, Grimaldi A, Nicolson P, Kasza J, Hodges P, et al. 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. 2018;361:k1662. Link