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.
AT A GLANCE
Pain Area
Medical Name
Can you Run?
Typical Recovery
Common Onset
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.
COMMON SYMPTOMS
- Pain on the outside of the hip
- Pain with:
- running
- hills
- standing for long periods
- lying on that side
- Aching or tenderness around the outer hip
- Pain when climbing stairs
- Hip discomfort that lingers after activity
- A feeling of weakness or instability through the hip
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.
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:
01.
Weekly mileage
02.
Speed work
03.
Hills
04.
Long Runs
05.
Running Frequency
COMMON QUESTIONS
Does this sound like you?
This may sound familiar if:
- 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
A common clue is that this often feels like a stubborn irritated hip that keeps flaring with repeated load.
WHY DO RUNNERS GET THIS?
This usually happens when the tendons on the outside of the hip are repeatedly overloaded.
Common reasons include:
- increased running load
- hill running
- reduced glute strength
- poor hip control
- fatigue
- longer periods on feet or uneven loading
Often the hip has been compensating and stabilising more than it is physically ready for.
When should you get help?
It’s worth getting help 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.
HOW TO OUTER HIP PAIN
Have a look at Liesel's rehab plan to help improve your injury.
