Home exercise program · Hip

Outer Hip Pain

Name: Outer Hip Pain home exercise program
Creator: Eric Tannenbaum, MD

Pain on the outside of the hip usually comes from the gluteal tendons rather than the bursa. A large trial found that education plus a targeted exercise program worked better long term than a cortisone injection. The key is to load the tendons with strengthening while avoiding positions that squeeze them.

Prepared by Dr. Eric Tannenbaum, MD · Board-certified orthopedic surgeon, Southern Indiana Orthopedics

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Use this program for

Greater trochanteric bursitis
Gluteal tendinopathy (gluteus medius and minimus)
Greater trochanteric pain syndrome
Pain lying on your side

Before you start

Check with Dr. Tannenbaum or your physical therapist that this program fits your condition.
Warm up with 5 minutes of easy movement.
Move slowly and with control. Quality matters more than speed.
Use the pain guide below to decide how hard to push.

0 to 3 out of 10Safe. Keep going.

4 to 5 out of 10Acceptable if it settles by the next morning. Otherwise ease off.

Above 5, or worse the next dayToo much. Reduce the reps, range or weight.

Phase 1: Calm the tendon

Weeks 0 to 2

Load the tendon gently without compressing it.

1Outward press into a wall (isometric)

Stand with the outside of your leg next to a wall, a folded towel at knee height.
Press the outside of your knee into the wall as if moving the leg out to the side.
Hold with moderate effort, keeping your pelvis level.

5 repetitions, hold 30 to 45 seconds, once or twice a day

A good first exercise for outer hip pain because it loads the tendon without squeezing it.

2Bridge

Lie on your back with knees bent and feet flat.
Tighten your stomach and squeeze your buttocks.
Lift your hips until your body is in a straight line from shoulders to knees, then lower slowly.

3 sets of 10 to 15, hold 2 to 3 seconds at the top, once a day

Progress to a single-leg bridge when 15 feel easy.

Phase 2: Strengthen

Weeks 2 to 8

Gradually build hip strength.

3Sit to stand

Sit near the front of a sturdy chair with feet hip-width apart.
Lean forward and stand up without using your hands, if you can.
Lower slowly back to the chair.

3 sets of 8 to 12, once a day

Use a higher chair or a cushion to make it easier. Use a lower chair to make it harder.

4Side steps with a band

Place a band around your ankles or just above the knees.
Bend your knees slightly and stand with feet hip-width apart.
Step sideways, keeping tension on the band, then step the other way.

3 sets of 10 to 15 steps each direction, once a day

Keep your toes pointing forward and your trunk still.

5Step-up

Stand facing a step or stair.
Step up with the sore leg, pushing through the heel, and bring the other foot up.
Step down slowly with the other leg first.

3 sets of 8 to 12 each side, once a day

Keep the knee in line with the second toe. Use a lower step to make it easier.

Phase 3: Control

Weeks 8 and beyond

Build single-leg strength and balance.

6Single-leg balance

Stand near a counter for safety.
Lift one foot and balance on the other leg, keeping your pelvis level.
Progress by closing your eyes or standing on a pillow.

3 to 5 repetitions, hold 30 seconds each leg, once a day

Keep a slight bend in the standing knee.

7Standing leg lift backward

Stand tall holding the back of a chair.
Keep the knee straight and squeeze the buttock to lift the leg backward.
Do not arch your low back. Lower slowly.

3 sets of 10 to 15 each side, once a day

Small and controlled is better than big and swinging.

Avoid for now

Crossing your legs or sitting in low chairs
Standing with your weight shifted onto one hip
Sleeping on the sore side without a pillow between your knees
Stretching across the outside of the hip, such as IT band stretches, which can compress the tendon

When to move ahead

Tendon pain may increase slightly with exercise. Keep it at 3 to 4 out of 10 or less, and make sure it is no worse the next morning.

Stop and call our office at (812) 376-9353 if you have

Pain that is getting worse week to week, or severe pain at night
New numbness, tingling or weakness
Significant swelling, redness, warmth or fever
A joint that locks, gives way or will not move

The research behind this program

Mellor R, Bennell K, Grimaldi A, et al. Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy: prospective, single blinded, randomised clinical trial. BMJ. 2018;361:k1662.

Need more help?

Work with our physical therapists

Our physical therapists at the SIO Physical Therapy & MRI building, 745 Schnier Street in Columbus, work alongside Dr. Tannenbaum and can tailor this program to you.

Request an appointment Call (812) 376-9353

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