Mulberry Whale by Joyymer

Many people develop pain on the lateral side of the hip, right over the greater trochanter. This is the bony point you can feel on the outside of your upper thigh. Pain here is often linked to the gluteus medius and gluteus minimus muscles, which attach at this spot. These muscles are essential stabilizers, keeping the pelvis level when you walk, run, or stand on one leg.

When these muscles are overused, the tendon where they attach to the greater trochanter can become irritated. When they are weak or not activating properly, surrounding tissues including the tendons and bursae near the greater trochanter take on too much stress. Over time, this can lead to a condition called Greater Trochanteric Pain Syndrome, one of the most common causes of pain on the outside of the hip.

With this condition, everyday activities such as climbing stairs, lying on the affected side, standing for long periods, or even walking can trigger sharp or aching pain.

What Helps

Managing this type of pain usually involves reducing irritation, improving muscle activation, and gradually rebuilding strength. Specific corrective exercises can restore balance in the hip abductors and reduce strain on the greater trochanter. Movement awareness is also important, since small changes in posture or walking mechanics can make a big difference.

GTPS and Hip Arthritis

Greater Trochanteric Pain Syndrome does not turn into arthritis. Arthritis develops inside the hip joint, while GTPS involves tissues on the outside of the hip. The two conditions are separate, but they often interact. If GTPS is left untreated, people commonly change the way they move to avoid pain. These compensations can place more pressure inside the hip joint, which may contribute to arthritis over time. It is also common for people with hip arthritis to develop GTPS because changes in joint mechanics strain the tendons around the greater trochanter.

Research Insight

A study published in the Journal of Electromyography and Kinesiology compared women with and without Greater Trochanteric Pain Syndrome. It found that those with the condition had weaker hip abduction strength and abnormal activation of the gluteus medius and minimus during walking. This shows how both overload and failure to fire can contribute to pain in this specific area.

Takeaway

Your gluteus medius and minimus are small but powerful muscles. Keeping them balanced, strong, and active is key for pain-free movement. Side hip pain is not always arthritis. It is often a sign of Greater Trochanteric Pain Syndrome, which can be improved with the right combination of release work, activation, and strengthening.