What To Do — And What To Avoid

Do you have pain on the outside of your hip?

Is it worse when lying on that side in bed?
Does it ache walking hills, climbing stairs, or after sitting too long?

You may have what’s commonly called hip bursitis — although in many cases it’s actually a condition called gluteal tendinopathy (irritation of the gluteal tendons that attach on the outside of the hip).

The good news?
It responds extremely well to the right treatment.

What Is “Hip Bursitis” Really?

The pain you feel on the outside of your hip usually comes from compression and overload of the tendons and bursa that sit over the greater trochanter (the bony bump on the side of your hip).

It is common in:

Women over 40
Runners and walkers
People returning to exercise
Those with lower back or pelvic weakness
Anyone standing on one leg a lot (think school drop-offs, cooking, waiting in lines!)

Often it starts gradually — and many people ignore it until they can’t sleep comfortably.

The DO’s: What Actually Helps

✅ 1. Sleep on Your Unaffected Side

Lie on your good side and place a pillow between your knees.
This reduces compression through the irritated hip.

If both sides are sore, sleeping on your back with pillows under your knees can help.

✅ 2. Strengthen — Don’t Stretch

This surprises people.

Aggressive glute stretching (figure-4 stretch, pigeon pose) often makes lateral hip pain worse because it compresses the irritated tissue.

Instead, focus on controlled strengthening, especially asymmetric exercises such as:

Supported step-ups
Single leg bridge (within comfort)
Side plank (knees bent to start)
Standing hip abduction with band
Split squats (short range initially)

The goal is to gradually build load tolerance in the tendon – it is best to do the correct exercises for you, prescribed by your Physio

✅ 3. Modify Load (But Keep Moving)

Stopping activity completely can slow recovery.

Instead:

Reduce walking distance temporarily
Avoid hills if flared
Break up long standing periods

Movement is medicine — just the right amount.

✅ 4. Short-Term Anti-Inflammatory Support

If appropriate for you medically, short-term anti-inflammatories may help calm acute irritation.
Always discuss with your GP or pharmacist first.

✅ 5. Get It Assessed Early

The longer hip bursitis is left untreated, the more sensitive the tendon becomes.

What starts as mild night pain can progress to:

Pain walking short distances
Difficulty climbing stairs
Referred pain into the thigh

Early intervention makes recovery much faster.

The DON’Ts: What Makes It Worse

❌ Don’t Cross Your Legs

This compresses the irritated tissue.

❌ Don’t Sit With Hips Shifted to One Side

“Hip hanging” while standing is a common aggravator.

❌ Don’t Stretch Your Glutes Aggressively

If your outer hip pain increases after stretching, it’s likely not helping.

❌ Don’t Lie on the Painful Side

Even if you can tolerate it — you’re compressing the irritated area for hours.

Why Treatment Matters

At Pottsville & Cabarita Physiotherapy, we don’t just treat the inflammation — we address the underlying cause.

Outer hip pain is often linked to:

Gluteal weakness
Pelvic control deficits
Lower back mechanics
Poor load progression
Hormonal changes in midlife women

That’s why treatment may include:

Targeted strengthening
Pilates-based rehab
Load management planning
Manual therapy
Gait and movement retraining

Our physios will:
✔ Accurately diagnose whether it’s bursitis, tendon overload, referred back pain or something else
✔ Develop a progressive strengthening plan
✔ Help you return to walking, training and sleeping comfortably
✔ Prevent recurrence

You don’t need to “just live with it.”

Don’t Let It Linger

If you’re waking at night with hip pain, avoiding stairs, or modifying your walking because of discomfort — it’s time to get a plan.

Early treatment = faster recovery.

📍 Book Online Today

Pottsville & Cabarita Physiotherapy
📞 02 6676 4000
🔗 Book online here:
https://pottsville-and-cabarita-physiotherapy.au2.cliniko.com/bookings

Let’s get you back to strong, confident movement.

Hip Bursitis (Outer Hip Pain)