Trochanteric Bursitis (Outer Hip Pain)
Greater trochanteric pain syndrome / trochanteric bursitis
Understanding outer-hip pain
Pain over the bony point on the side of the hip — often called trochanteric bursitis or greater trochanteric pain syndrome — usually comes from irritation of the gluteal tendons there, sometimes with the small fluid sac (bursa) that cushions them. It's very common, it isn't dangerous, and the great majority settle with the right kind of strengthening and a few adjustments to how the area gets loaded. That's exactly what this program does.
The reassuring outlook
Outer-hip pain has an excellent track record with patient, progressive glute strengthening. The catch is that it responds to the right loading — gradual strength for the gluteal tendons — and dislikes being compressed or aggressively stretched. Get that balance right and it tends to quiet down steadily. Most people recover well without an operation.
What you might be feeling
This usually shows up as a deep ache or tenderness right over the outer hip — worse lying on that side at night, climbing stairs, getting up after sitting, or standing on one leg to dress. It can radiate down the outer thigh. Pressing the bony point often reproduces it. It's uncomfortable, but it isn't a sign of harm.
Ease off compression
One of the most helpful adjustments: take pressure off the tender tendons. For now, avoid lying directly on the painful side (a pillow between the knees helps), don't sit with legs crossed or hang on one hip when standing, and ease off aggressive IT-band or "figure-4" stretching — stretching across the tendon tends to compress it and flare things up. Load it with strength, don't squash it.
The key: progressive glute strength
The fix for outer-hip pain is strengthening the gluteal muscles and tendons — gradually, so they adapt and tolerate load again. We start gentle (even holding a steady contraction) and build patiently. This is the single most effective thing for this condition, and it's the heart of the program.
How this program is built
Each session is a gentle warm-up (a stationary bike is ideal), then progressive glute and hip strengthening, kept off the compressive positions. Some tenderness with loading is expected and fine as long as it settles; sharp pain or a flare that lingers means ease off and progress more slowly. Patience pays here — tendons respond to steady, gradual load.
Staying active day to day
Helpful habits: sleep with a pillow between your knees, stand evenly on both legs rather than cocking a hip, take stairs at a comfortable pace, and keep up low-impact cardio (bike, swim, level walking) to stay fit. Long walks on hills or cambered roads can provoke it early on — build distance gradually.
Other treatment options
Progressive strengthening with load management is the proven first-line treatment and resolves most cases — it just takes some patience. The other tools worth knowing: physical therapy, anti-inflammatories, and a corticosteroid injection that can settle a stubborn flare (helpful short-term, while strengthening does the lasting work). Procedures are rarely needed. This program supports you wherever you are on that path.
Tracking how you're doing
Your quick daily check-in — how the hip feels, what you've been doing — gives you and your care team a shared view of how things are trending. Together with your routine, it's a simple way to see progress and keep your care team in the loop. It is not a monitoring or warning system.
This guide is general education, not medical advice, and doesn't replace evaluation by a licensed provider. For urgent symptoms, contact your care team or call 911.