Trochanteric bursitis means pain over the trochanter, the bony bump on the outside of the hip that you feel when lying on your side. The name says "bursitis", but in most people it is the tendon attachments of the middle and small gluteal muscles (gluteus medius and minimus) that are overloaded and tender; that is why it is now more often called gluteal tendinopathy or lateral hip pain syndrome. Typical features are pain lying on that side, on stairs, getting up from a chair and standing on one leg, and tenderness when pressing on the bony bump. Most common in women between 40 and 65, in runners and after a period of more walking or new sessions. What helps is to stop compressing the tendon (no crossed legs, no standing on one hip, a pillow between the knees), gradual strength training of the gluteal muscles, and patience; cortisone injections help briefly but training wins in the long run. Here are the causes, the warning signs, the exercises, what to avoid and how cupping is used.
Why does the outside of the hip hurt?
The middle and small gluteal muscles attach to the trochanter and keep the pelvis level when you stand on one leg, that is, with every step. When they are weak, or when the load increases quickly (more walking, running, hills, stairs, weight gain, pregnancy), the tendon attachments fall behind and become tender. Everything that presses the tendon against the bony bump makes it worse: lying on your side, sitting with crossed legs, standing with the hip pushed out, sitting in low chairs and letting the knee fall inwards when walking. Sometimes the bursa that lies between the tendon and the bone is irritated too. Pain in the groin or deep in the hip is the hip joint instead; see the guide to hip pain, and pain in the buttock itself radiating downwards can be piriformis syndrome or sciatica.
Recognised by
- Tender when pressing on the bony bump on the outside of the hip.
- Painful to lie on that side at night, often the most disturbing symptom.
- Pain on stairs, hills, getting up after sitting, and standing on one leg (getting dressed).
- Pain that can radiate down the outside of the thigh, but rarely below the knee.
- Worse after a period of more walking or running, or after weight gain and pregnancy.
Seek care if
Seek urgent care if the pain came after a fall and you cannot bear weight on the leg (suspected hip fracture, especially over 60), or if the hip is hot, swollen and you have a fever. Contact your doctor if the pain has not improved with self-care in six to eight weeks, if you have numbness or weakness in the leg, pain in the groin or deep in the hip, night pain that does not depend on lying position, unexplained weight loss, or if you limp.
The most important thing: stop compressing the tendon
- Sleep with a thick pillow between the knees if you lie on your side, so the top leg does not fall inwards and pull the tendon over the bony bump. If you lie on the sore side: put a folded towel above the hip so the trochanter is unloaded, or sleep on your back.
- No crossed legs, sitting or standing, and do not stand with the hip pushed out on one leg.
- Higher chairs and avoid deep sofas; sit with the knees lower than the hips.
- Avoid stretching the outside of the hip (the classic "glute stretch" with the leg across) in the acute phase: it presses the tendon against the bone.
- Reduce stairs, hills and running for a few weeks; flat walking of moderate length is fine.
Trochanteric bursitis exercises with evidence (10 minutes, daily)
Gradual strength training of the gluteal muscles is what has the best evidence for trochanteric bursitis, better than cortisone at one year in studies. Start light; some pain during the exercise is fine, more pain the evening after means too much.
- Static tension lying on your side. Lie on the good side with a pillow between the knees, tense the glute on the upper side and press the knee lightly against the pillow, 5 seconds, 10 times. Weeks 1–2.
- Bridge with a ball or pillow between the knees that you squeeze lightly, 3 x 10. Teaches the glutes to work without the hip falling inwards.
- Side-lying leg lift with a straight leg, toes slightly down, 2 x 10, first without a band, then with. Do not lift higher than the pelvis stays still.
- Clam with a band above the knees, 2 x 15 per side.
- Single-leg stance with the pelvis level, 30 seconds per side; then step-ups on a low step keeping the knee over the foot, 2 x 10.
- Walking with pelvic control: shorter steps, think "hips level", ideally with a mirror.
More glute and hip exercises are in the guide to the hip (skip the outer hip stretch until the pain has settled) and in balance exercises. Expect three to six months for full recovery; most notice a difference in four to six weeks.
Cupping the hip and thigh for trochanteric bursitis
Cupping is used to increase circulation in the tight muscles around the hip and on the outside of the thigh (tensor fasciae latae and the thick iliotibial band), which often pull on the area and increase the pressure on the tendon attachment. You cup the muscles around the bony bump, not directly on the tender point.
- Lie on the good side with a pillow between the knees, or stand. Oil the outside of the hip and thigh with massage oil.
- Use the dynamic cup with light suction. Glide long strokes from just below the bony bump down along the outside of the thigh towards the knee, two to three minutes. Light pressure; the area is often tender.
- Glutes: circles and strokes over the large gluteal muscle behind and above the bony bump, two minutes. Avoid the trochanter itself.
- The front of the thigh and the hip flexor, one minute, since a tight front tilts the pelvis and increases the load.
- Finish with the exercises above. Two to three times a week. Do not cup directly on the tender bony bump, over a hot and swollen bursa, after a fall before it is assessed, or with numbness.
The runner's routine in the cupping program for runners includes the hip and outer thigh; the basics are in Cupping at home.
Frequently asked questions
What is trochanteric bursitis?
Pain over the trochanter, the bony bump on the outside of the hip, usually from overloaded tendon attachments of the middle and small gluteal muscles, sometimes with an irritated bursa. It hurts to lie on your side, climb stairs and stand on one leg, and it is tender to press on the bump. Most common in women aged 40–65 and in runners.
How long does trochanteric bursitis last?
With the right offloading and training most notice a difference in four to six weeks, but full recovery often takes three to six months since tendons heal slowly. Untreated it can go on for years. If it is not improving in six to eight weeks, let a clinician assess it.
Does a cortisone injection help trochanteric bursitis?
It reduces pain quickly for a few weeks, but in studies gradual strength training of the glutes is better after a year, and repeated injections can weaken the tendon. The injection can be a way to get started with training if the pain is too great.
Does cupping help trochanteric bursitis?
As a complement, yes: cupping the outside of the thigh, the glutes and the hip flexor softens the tension pulling over the bony bump and increases circulation. The tendon attachment itself heals with offloading and strength training. Do not cup directly on the tender bony bump.
Should I stretch with trochanteric bursitis?
Not the outside of the hip in the acute phase: stretches that pull the leg across the body press the tendon against the bony bump and make it worse. Stretch the hip flexor and front of the thigh instead, and focus on glute strength. Outer hip stretches can be added carefully once the pain has settled.
Sources
- 1177 Vårdguiden (Swedish national health guide), search for "trokanterit" and "ont i höften" for medical information and when to seek care.
- Curam's FAQ and cupping programs, developed with trained massage therapists.
Related guides
- Osteoarthritis – what it is, exercise that helps, cupping
- Leg and glute exercises at home – 12 exercises
Written by Curam. Last updated 17 October 2026. This is general self-care information and does not replace medical care. For sudden, severe or unusual symptoms, contact your doctor. Talk to your doctor before cupping if you are pregnant, take blood thinners or have a condition affecting skin, blood vessels or blood.
