Trochanteric Bursitis: Understanding and Managing Lateral Hip Pain

Published: 22 May 2026

Have you ever woken in the middle of the night with a dull, nagging pain on the outside of your hip? Or found it almost impossible to get comfortable once you lie down? You may be dealing with trochanteric bursitis. This is often linked with a broader condition called trochanteric bursitis, also called greater trochanteric pain syndrome (GTPS).

At AHF Physiotherapy in Brisbane CBD, we often see this type of hip pain in people who spend long hours sitting at a desk, walk through the city each day, train before or after work, or try to squeeze in running, gym or social sport around a busy schedule.

This article explains the common causes, symptoms and treatment options for lateral hip pain. It is written for people who want clear, practical answers. That includes office workers, occasional Parkrun runners and weekend sport players. By the end, you will have a better idea of what may be irritating your hip. You will also know when physiotherapy may help

What Exactly Is Trochanteric Bursitis?

Trochanteric bursitis refers to irritation or inflammation of a small fluid-filled sac on the outside of your hip. This sac is called the bursa.

A bursa helps reduce friction between bone and soft tissue. This allows nearby muscles and tendons to move more smoothly. You can read more about what bursitis is here.

However, outer hip pain is not always caused by the bursa alone. In many people, the gluteal tendons around the side of the hip are also involved. That is why you may hear this condition described in different ways, including trochanteric bursitis, lateral hip pain, gluteal tendinopathy or GTPS.

If you have this condition, you may notice pain when walking uphill, climbing stairs, getting out of a low chair or lying on the painful side. Even sitting cross-legged or standing up after a long rest can feel harder than it should.

In our Brisbane City clinic, clients often tell us they cannot sleep on the painful hip. Others notice that sitting in low office chairs, walking up hills around the city, taking stairs, or standing for long periods makes the pain worse. They usually describe the pain as very specific. Often, they can point directly to the sore spot on the outside of the hip, where the greater trochanter is located.

This type of pain is more common in females, especially between 40 and 60 years of age. Females are also more likely to experience GTPS than males.

Gluteal Tendinopathy: A Hidden Culprit

For many people with outer hip pain, gluteal tendinopathy plays a significant role.This means the tendons that connect the gluteal muscles to the side of the hip have become irritated, overloaded or less able to tolerate load.

Gluteal tendinopathy does not just cause pain. It can affect sleep, work, exercise and everyday movement. Some people struggle to walk comfortably, climb stairs, sit for long periods or keep doing the activities they enjoy. That is why this condition can feel so frustrating. It is not just “a sore hip”. It can affect how you sleep, how you move and how confident you feel using your body.

We see this often in people who are trying to stay active around work – doing a Personal Training Session before or after work, getting out and active during their lunchtime, or doing weekend sport – but keep getting pulled up by pain on the outside of the hip.

What Causes Trochanteric Bursitis?

So, what triggers trochanteric bursitis? There are several potential triggers:

A sudden increase in activity: Running, walking, cycling, stair climbing, hill training or returning to exercise too quickly can place extra load through the outside of the hip.
Direct pressure or injury: A fall, bump or hard knock to the side of the hip can irritate the area. Sleeping on the painful side can also keep the tissues compressed and aggravated. he bursa itself is a small fluid-filled sac that helps reduce friction between bone and soft tissue, and it can become irritated with overuse, injury or repeated pressure. You can read more about what bursitis is here.
Daily postures and habits: Sitting with your knees higher than your hips, crossing your legs, standing with your weight dropped into one hip, or regularly standing on one leg can all increase compression around the outside of the hip.
Weakness around the hip: Many people with this type of pain have reduced strength or control through the hip abductor muscles. These muscles help keep your pelvis steady when you walk, run, climb stairs or stand on one leg.
Underlying joint or movement issues: Conditions such as osteoarthritis, lower back problems or changes in walking pattern can alter how load is shared through the hip and make the area more sensitive over time.

If you’re wondering whether there’s anything you can do to help prevent or manage it, the answer is yes. However, it is not always as simple as stretching it out. In fact, if the hip is already irritable, aggressive stretching around the glutes, hip or ITB may make symptoms worse.

The first step is often to reduce the positions and activities that keep stirring the pain up. This may include adjusting your sleeping position, posture and stances (e.g. not “hanging” off one hip while standing). In clinic, these small changes are often where we start. For example, someone might be doing all the “right” exercises but still sleeping directly on the painful side, sitting in a low chair all day, or standing with their weight dropped into one hip while waiting for the train. These details matter.

From there, targeted strength exercises are often very helpful. A physiotherapist can assess your hip strength, movement patterns and daily aggravating factors, then give you a tailored plan to calm the pain down and rebuild the strength you need to return to normal activity.

Recognising the Symptoms of Trochanteric Bursitis

Are you wondering if your hip pain is more than just a passing annoyance? Here are the classic symptoms of trochanteric bursitis:

Pain in the Outer Hip: Often described as a burning sensation around the hip joint. Usually very specific and localised to the side of the hip/thigh (at the bone you can feel – clients will usually point directly to it).
Pain Radiating Down the Thigh: This can confuse clients, as the pain can mimic sciatica or other conditions. Pain will often refer down to the side of their knee or just below, but it doesn’t usually extend past this (i.e. if it going down to the foot that would be more nerve pain vs hip).
Tenderness or Swelling: You might notice your hip feels tender to the touch or slightly swollen.
Difficulty Sleeping on the Affected Side: If you find yourself flipping sides at night or waking up from pain, you’re not alone. Many sufferers struggle with disrupted sleep.
Worsening Pain When Sitting: Ever felt like sitting at your desk makes things worse? Sitting for extended periods, especially on hard surfaces, can aggravate the pain – especially in lower chairs.
Reduced Hip Mobility: Walking, bending over, or even getting in and out of your car may become challenging.

How Can Physiotherapy Help Trochanteric Bursitis?

The good news is that physiotherapy can be very effective in helping manage trochanteric bursitis and lateral hip pain.

A physiotherapist at AHF Physiotherapy can assess what is contributing to your pain, including your hip strength, walking pattern, activity levels, work habits, sleeping position and the movements or postures that may be irritating the outside of your hip.

Treatment may include:

Activity modification to reduce the positions or movements that are keeping the hip irritated.
Targeted strengthening exercises, especially for the gluteal and hip abductor muscles.
Manual therapy techniques to help settle symptoms and improve comfort.
Advice around sleeping, sitting and standing positions to reduce pressure through the outside of the hip.
A gradual return-to-activity plan so you can rebuild confidence without flaring the pain.

If you’re currently struggling with trochanteric bursitis, it can feel frustrating – especially when it seems to drag on longer than expected. The key is finding the right balance between calming the area down and gradually rebuilding strength.

Some discomfort during exercise can be normal, but your exercises should not significantly increase your pain or leave you feeling worse afterwards. If your symptoms are not improving, or you’re unsure what is safe to do, a physiotherapist can give you a personalised plan based on how irritable your hip is and what you need to get back to.

For many of our Brisbane City clients, the goal is simple: sleep better, move more comfortably, get through the workday without constantly thinking about the hip, and return to the training, walking, running or sport they enjoy.

If outer hip pain is starting to affect your sleep, work or activity levels, book an appointment with AHF Physiotherapy in Brisbane City. We can assess what is driving your pain and help you take the next step with a plan that is specific to you.

Disclaimer: This content is for general information and educational purposes only, and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physiotherapist, GP, or healthcare provider regarding any medical condition or before starting any exercise program.

Written by Nicolas Whimp, Physiotherapist at AHF Physiotherapy
Nicolas Whimp is a Brisbane City physiotherapist who helps clients recover from pain, injury and movement problems with practical, evidence-informed treatment and tailored exercise rehabilitation. His approach focuses on reducing pain, rebuilding strength and helping people return to the activities they enjoy.

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