Outside Hip Pain: Causes, Exercises & Physical Therapy Solutions

Outside hip pain can disrupt your workouts, sleep, and even your daily walk. Whether it’s a sharp ache or a nagging discomfort on the outside of your hip, it’s a common issue—especially for runners, desk workers, and active adults. Understanding the causes and using the right physical therapy exercises for hip pain can help you recover faster and keep it from coming back. At Sustain Physical Therapy & Performance, we focus on effective, evidence-based strategies to relieve lateral hip pain and prevent future problems.

What Causes Pain on Outside of Hip

Pain on the outside of the hip often stems from irritated tendons or compressed tissues. Conditions like gluteal tendinopathy, trochanteric bursitis, or iliotibial (IT) band friction are common culprits. Recognizing these causes is crucial for proper diagnosis and treatment, especially when symptoms persist or worsen with activity.

Ongoing hip discomfort can significantly interfere with everyday activities and negatively impact a person’s overall well-being. When outside hip pain becomes chronic, tasks like walking, sleeping, or even sitting can become challenging. The longer the condition persists, the more it can affect a person’s independence, mobility, and quality of life.

Greater trochanteric pain syndrome versus bursitis based on recent insights

Outside hip pain is often misdiagnosed as trochanteric bursitis. While bursitis involves inflammation of the bursa over the greater trochanter, recent research shows many cases are actually greater trochanteric pain syndrome (GTPS), which includes gluteal tendinopathy and other soft tissue disorders. Proper differential diagnosis by a physical therapist or sports medicine specialist is key to guiding targeted care.

Role of gluteal tendinopathy and ITB compression in lateral hip discomfort

Gluteal tendinopathy and ITB compression cause inflammation and pressure on the tissues near the hip bone. These issues often develop from repetitive motions, such as running or stair climbing, and may present as pain that may radiate throughout the hip, thigh, and buttock. Without intervention, these conditions can progress into more serious concerns, including gluteus medius tear or chronic tendonitis.

Biomechanical risk factors: leg-length differences, weak hip stabilizers, poor posture

Structural imbalances like uneven leg lengths, spine arthritis, scoliosis, or muscle imbalance can alter how weight is distributed across the hips. Poor core stability and weak glute stabilizers allow excessive load to shift onto the lateral hip. These factors increase the risk of developing outside hip pain, especially with prolonged walking or weight-bearing activities.

How Physical Therapy Exercises for Hip Pain Help You Recover

Treating pain on outside of hip goes beyond rest or over-the-counter meds. Physical therapy offers a holistic approach, combining movement, strength, and education. At Sustain Physical Therapy & Performance, our physical therapists use physical therapy exercises for hip pain to target the root cause and support full recovery.

Biomechanical assessment at Sustain PT identifies root cause

Our first step is a detailed biomechanical assessment. We analyze your walking pattern, test hip strength, check range of motion, and screen for referred pain from the spine or knee osteoarthritis. Imaging tests or referrals to a primary care physician, physiatrist, or orthopedic specialist may also be recommended when needed.

Phase-based rehab combining mobility, strength, and neuromuscular control

Our programs are broken into recovery phases. Early on, we focus on gentle mobility drills and simple pain relief advice like the RICE method, NSAIDs, or ice or heat therapy. As healing progresses, rehab exercises grow to include strength training, balance, and neuromuscular control to restore function and help prevent future problems.

Hands-on techniques: joint mobilizations, targeted muscle retraining

Physical therapy sessions often include hands-on care. This may involve massage, joint mobilizations, and soft tissue release techniques. At Sustain Physical Therapy & Performance, we also use tools like custom foot orthotics, kinesio taping, or assistive devices to offload pressure on irritated areas.

Best PT-Prescribed Exercises for Outside Hip Pain

Outside hip pain improves with a structured exercise plan. By building strength and mobility, you reduce strain on affected tissues and improve overall hip mechanics. Below are some of the most effective physical therapy exercises for hip pain.

Early-stage activation: side-lying hip abduction, glute hitches, clamshells

These early rehab exercises focus on activating the gluteus medius and minimus. Side-lying hip abduction targets the outer hip directly, while clamshells engage deep stabilizers. Glute hitches use a standing motion to gently promote muscle firing without heavy loading, ideal after a small injury or flare-up.

Strengthening progression: single-leg bridges, lateral band walks, step-ups

These hip strengthening exercises help restore balance and function. Single-leg bridges build posterior chain support, essential for pelvic alignment. Lateral band walks with a resistance band challenge hip stabilizers, while step-ups mimic daily movements like stairs, making them functional and effective.

Mobility and soft-tissue work: ITB release, foam rolling, piriformis stretches

Tight muscles and soft tissue adhesions can worsen lateral hip pain. Foam rolling and ITB release reduce tension in compressed areas, especially along the iliotibial band. Piriformis and hip flexor stretches ease muscle tightness, improving flexibility and reducing pressure on the tissues.

Advanced Functional Training to Stabilize the Hip

Once pain is under control, the goal shifts to full function. Advanced training builds dynamic control to withstand real-world activity and prevent outside hip pain from returning. These movements are especially important for those with demanding jobs, active lifestyles, or sports involvement.

Dynamic balance drills and proprioception retraining

Dynamic exercises challenge balance and control, helping correct deficits caused by pain or inactivity. Single-leg balance drills on unstable surfaces build hip and core strength. Eyes-closed exercises or reaching drills retrain your brain to respond to movement, critical for long-term recovery.

Multi‑plane loading: lateral lunges, single-leg squats, step-downs

These exercises build strength across multiple planes of motion. Lateral lunges help improve glute activation and stretch the inner thigh, while single-leg squats develop eccentric control. Step-downs simulate daily activities and strengthen the hip while reinforcing proper alignment and joint tracking.

Criteria to progress: pain reduction, range of motion, strength benchmarks

Advancement in rehabilitation depends on specific criteria. Your physical therapist will assess your range of motion, strength, and tolerance to weight bearing. At Sustain PT & Performance, we help you meet these benchmarks safely, preventing setbacks or overtraining.

How to Strengthen Hips Long-Term and Prevent Recurrence

Strengthening your hips is not just for recovery—it’s vital for long-term joint health. Ongoing exercise builds resilience, improves function, and protects against future injuries. Learning how to strengthen hips correctly helps you maintain mobility and stay active for years to come.

According to recent data, approximately 14.3% of adults over the age of 60 reported experiencing consistent hip pain on most days within a six-week timeframe. Interestingly, women are more likely to report hip discomfort than men. This age-related trend emphasizes the importance of early intervention and physical therapy exercises for hip pain as we age.

Importance of ongoing hip stability routines and core reinforcement

Weakness in the hips or core leads to strain and imbalance. Continue glute bridges, planks, and resistance band walks as part of your routine. These rehabilitation exercises should be paired with stretches and mobility work to maintain flexibility and prevent tight muscles from limiting movement.

Load management strategies and prehab principles for healthy hips

Excessive loading or poor recovery planning can re-aggravate pain on outside of hip. Build activity levels slowly and incorporate deload weeks into your routine. Prehab—using exercises to prevent injury—should include clamshells, lateral band walks, and yoga to improve posture, stability, and hip strength.

When and how to integrate supportive tools like braces or kinesio taping

Supportive tools like braces, kinesio taping, or custom foot orthotics can help offload pain in early phases. These should be used under the guidance of a healthcare provider, such as a physical therapist. Sustain Physical Therapy & Performance can recommend the right supports based on your needs and lifestyle.

When to Seek Professional Help for Outside Hip Pain

Outside hip pain doesn’t always improve on its own. When discomfort lasts more than a few weeks or interferes with activity, expert evaluation is essential. Early treatment can prevent a small injury from becoming a chronic condition.

Red flags: persistent tenderness, pain lying on side, mobility loss

Watch for signs that suggest something more serious. Persistent pain at the greater trochanter, pain lying on the affected side, or night pain may point to gluteus medius tear, septic hip bursitis, or even spine problems. If you experience fever, chills, nausea, or significant fall, consult a primary care physician or request an orthopedic appointment immediately.

Diagnostic options at Sustain PT: movement analysis, imaging referrals

We use a combination of physical exams, movement screens, and strength testing to diagnose your condition. If needed, we collaborate with your primary care physician or refer for imaging tests like X-rays or MRI. Our team includes physical therapists and sports medicine specialists who can guide comprehensive care.

Choosing between in-person and remote PT exercise programs

We offer in-person sessions and remote rehab programs tailored to your goals. Remote care includes video tutorials, progress check-ins, and real-time support through our app. Whether you’re recovering from trauma, osteoarthritis, or repetitive motion strain, Sustain Physical Therapy & Performance can help.

Begin Your Recovery Journey with Sustain PT & Performance

Outside hip pain doesn’t have to be a long-term issue. With the right physical therapy approach, targeted exercises, and expert guidance, you can return to activity pain-free. Request an appointment with Sustain Physical Therapy & Performance and start your customized recovery plan today.

Conclusion

Pain on the outside of your hip is common—but treatable. With the right exercises and expert support, you can build strength, restore mobility, and stay active. Sustain Physical Therapy & Performance is here to help you move better, longer.

FAQs

How do you stretch the outside of your hip?

Good stretches for outside hip pain include the figure-four stretch, piriformis stretch, and IT band foam rolling. These target tight muscles that may be compressing or pulling on the outer hip. Pair stretching with strengthening for the best results.

What does bursitis feel like in the hip?

Bursitis usually causes sharp or aching pain at the outer point of your hip, especially when lying on that side. It may feel tender to the touch and worsen with walking or stairs. However, many cases diagnosed as bursitis are actually tendon-related and benefit more from strengthening than rest.

Why do I have hip pain on my right side?

Hip pain on the right side can result from overuse, poor posture, leg-length differences, or a weak right-side glute. It’s often tied to repetitive strain or imbalances in how you move. A physical therapy exam can pinpoint the cause and guide your recovery.