Pain on the outside of the hip (greater trochanteric pain syndrome)
Why the outer side of the hip hurts, especially lying on that side, what contributes, how long it usually takes to settle, and what helps.
Pain on the outer side of the hip, often spreading down the side of the thigh, is very common, especially in women over 30 and around the menopause. It is usually caused by irritation of the tendons of the buttock muscles where they attach to the top of the thigh bone, rather than a problem in the hip joint itself. It is known as greater trochanteric pain syndrome (GTPS).
When to get urgent help
Go to A&E or call 999 if you have any of these. They can be signs of a fracture, infection, blood clot or other emergency.
- A limb that looks deformed, or a joint that you cannot move or put weight on after an injury
- A cold, pale or numb foot or hand after injury
- A hot, red, swollen joint with a high temperature
- A painful, swollen, warm calf, with or without breathlessness or chest pain
What it can feel like
- Pain on the outer side of the hip, sometimes in the buttock or down the outer thigh to the knee
- Pain lying on the affected side, and sometimes on the other side
- Pain standing on one leg, walking up hills or stairs, or getting in and out of a car or bath
- Pain with sitting with legs crossed or knees together
Common contributors
- Overloading or irritation of the gluteal tendons, often through compression against the bone
- A sudden increase in exercise or activity
- Weak buttock muscles or tight inner thigh muscles
- More common in women aged 30 to 60, around the menopause, and with being overweight
- Pain referred from the lower back can feel similar
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- Avoid low, saggy chairs, sitting with legs crossed or knees wide apart, and get up to move after about 30 minutes of sitting
- When lying on your side, put pillows between your knees, or try sleeping on your back
- Reduce aggravating activity, and use handrails or a stick if needed
- Gradual loading exercises such as bridging, standing hip abduction holds and sit-to-stand are commonly used. They should feel relatively pain-free with some muscle fatigue
- Whichever helps you more, heat or ice. Speak to a pharmacist or GP about pain relief
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant injury, fall or twist
- Pain that is constant, severe or getting worse, or wakes you at night
- Unexplained weight loss, fever or feeling generally unwell with limb pain
Consider seeing your GP if:
- Pain that is not improving after several weeks of sensible changes
- Lower back pain alongside the hip pain, as the source may be the spine
- Pain after a fall, a hot swollen joint, fever or being unable to put weight on the leg
Where an osteopath fits in
There is limited good-quality research showing that hands-on treatment changes the course of outer hip pain (GTPS), so I do not claim that osteopathy treats it.
What an osteopath can usefully do is work out whether the pain is coming from the tendon, the hip joint or the lower back, advise on positions for sitting and sleeping, and guide a graded strengthening programme. An NHS trust leaflet says most cases settle with non-surgical treatment within six to twelve months, that physiotherapy-led rehabilitation can take six to nine months, and that flare-ups are normal. If the assessment suggests you need your GP, a physiotherapist or a specialist instead, I will tell you.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
Why does my hip hurt when I lie on my side?
Lying on the outer hip compresses the tendons where they attach to the thigh bone. An NHS trust leaflet suggests pillows between the knees, or sleeping on your back, and notes that lying on the other side can also be a trigger.
How long does outer hip pain take to settle?
The same leaflet says most cases resolve with non-surgical treatment within six to twelve months. Physiotherapy-led rehabilitation can take six to nine months, and flare-ups are normal.
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.