Outer Hip Pain
Pain on the outside of the hip that often worsens with running, lying on that side, hills, or longer time on your feet.
Outside of the hip
Gluteal Tendinopathy / Greater Trochanteric Pain Syndrome
Sometimes, if symptoms stay manageable and do not worsen afterwards
Usually 6 to 12 weeks, sometimes longer for more stubborn tendon irritation
Often linked to increased running load, hills, poor hip strength, or long periods of standing
Can I Keep Running?
Some runners can continue modified running if symptoms stay manageable and the hip is not significantly worse afterwards. If pain becomes sharper, more reactive, or starts affecting walking, sleeping, or daily activity more consistently, it usually means the tendon is not coping with the current load.
Typical Recovery Timeline
Outer hip tendon pain often takes 6 to 12 weeks or more to improve properly. More stubborn cases can take several months to fully rebuild, especially if the hip has been repeatedly irritated before changes are made.
What's Actually Going On?
Outer hip pain in runners is commonly related to irritation of the gluteal tendons on the outside of the hip.
These tendons help stabilise the pelvis and control hip movement during running.
When they are repeatedly overloaded, especially with hills, longer running, or poor hip control, they can become irritated, reactive, and painful.
Common Symptoms
Can You Still Run With It?
Sometimes, yes, but only if symptoms stay controlled and the hip is not becoming progressively more irritated.
Easy flat running is usually tolerated better than hills, speed work, or long runs.
If sleeping on the hip, walking, or standing for long periods is becoming increasingly uncomfortable, it usually means the tendon needs a clearer reduction in load and more focused strengthening.
Things That Often Need Adjusting:
Does This Sound Like You?
- The outside of your hip aches during or after running
- Hills or longer runs make it worse
- Sleeping on that side becomes uncomfortable
- Standing for long periods aggravates it
- The hip feels weak or tired afterwards
- The pain sits on the side of the hip rather than deep in the groin
Why Do Runners Get This?
This usually happens when the tendons on the outside of the hip are repeatedly overloaded.
Often the hip has been compensating and stabilising more than it is physically ready for.
Worth Getting Assessed If:
- •the pain keeps returning
- •sleeping is becoming uncomfortable
- •the hip is not improving with reduced load
- •walking or stairs are becoming painful
- •you are struggling to return to normal running
Get Help Sooner If You Have:
- rapidly worsening pain
- significant weakness
- pain deep in the groin instead of the outside hip
- difficulty weight-bearing
- symptoms that are progressively getting worse
- Tendons around the outside of the hip often stay irritated if strength and hip control are not rebuilt properly.
A Note From Liesel
“A lot of runners keep trying to stretch this area or “push through” it because the pain feels manageable at first. But gluteal tendon pain usually gets louder the longer it is ignored. The runners who do best are often the ones who stop constantly aggravating the hip, rebuild strength properly, and give the tendon time to tolerate load again.”
Stop Guessing. Start Moving Forward.
Get a clear clinical diagnosis and a personalised return-to-running plan with Liesel (In-person in Pretoria East or Online via Google Meet).
Book a Consultation