By Dr. Zach Greenwade, DC, MS | Published: June 1st, 2026
What’s Causing Pain on the Outside of Your Hip?
If you’re experiencing pain on the outside of your hip, you may have been told it’s “hip bursitis.” While bursitis can cause lateral hip pain, research shows that many people actually have gluteal tendinopathy, a condition involving the tendons that attach to the outside of the hip.
Understanding the difference is important because treatment can be very different.
Quick Answer: While hip bursitis can cause pain on the outside of the hip, many cases of persistent lateral hip pain are actually caused by gluteal tendinopathy. The key difference is that bursitis is typically an inflammatory condition, while tendinopathy involves irritation of the hip tendons and often responds best to strengthening and load management.
Want a quick overview? Watch our video below to learn how to tell the difference between hip bursitis and gluteal tendinopathy and what these diagnoses mean for your recovery.
What Is Hip Bursitis?
A bursa is a small fluid-filled sac that helps reduce friction around the hip. When it becomes irritated or inflamed, it can cause:
- Sharp pain on the outside of the hip
- Pain when lying on that side
- Tenderness to touch
- Increased pain at night
Hip bursitis often develops after a specific event, such as a fall, prolonged pressure on the hip, or another irritation.
What Is Gluteal Tendinopathy?
Gluteal tendinopathy occurs when the tendons on the outside of the hip become overloaded.
Common symptoms include:
- Pain on the outside of the hip
- Pain that spreads into the buttock or outer thigh
- Discomfort with stairs, walking, or running
- Pain after sitting for long periods
- Stiffness when first standing up
Learn how to modify positions and activities to help reduce your hip pain.
How Do We Check for Gluteal Tendinopathy?
Clinicians often use a few simple tests to help identify whether the gluteal tendons are involved. Common ones include:
- Pressing on the outside of the hip to see if it reproduces pain
- Single-leg standing for 20–30 seconds to test load tolerance
- Resisted hip abduction (pushing the leg outward against resistance)
- FADER test (a specific hip position that stresses the tendon)
When several of these tests reproduce familiar pain, it increases the likelihood that the gluteal tendon is the source.
Many people notice the hip feels sore at first but improves as they start moving.
How Can You Tell the Difference?
Hip Bursitis Is More Likely If:
- Symptoms started suddenly
- There was a fall or direct pressure on the hip
- Pain is very localized
- Night pain is significant
- Anti-inflammatory treatments provide relief
Gluteal Tendinopathy Is More Likely If:
- Symptoms have been present for weeks or months
- Pain increases with activity
- Pain radiates into the buttock or leg
- Stairs, hills, or single-leg activities are painful
- The hip feels stiff but warms up with movement
Why This Matters
Many people are told they have “chronic bursitis,” but true bursitis is usually a short-term inflammatory condition. When hip pain persists for months, the gluteal tendons are often involved.
That’s why simply resting, icing, or receiving injections may not fully solve the problem if tendon irritation is the real cause.
Treatment for Outer Hip Pain
Treatment depends on the diagnosis.
For bursitis, the focus is reducing inflammation and irritation.
For gluteal tendinopathy, the focus is improving tendon strength, managing activity levels, and reducing positions that compress the tendon.
A thorough evaluation can help determine which condition is contributing to your symptoms and guide the right treatment plan.
Want to start rehab right away?
Watch our video below to learn simple, safe exercises to begin rebuilding strength in your hip.
Frequently Asked Questions
Can hip bursitis cause pain down the leg?
Sometimes, but pain radiating into the buttock or outer thigh is more commonly associated with gluteal tendinopathy.
How long does hip bursitis last?
Most cases improve within days to weeks. Persistent symptoms may suggest tendon involvement.
What is the best treatment for gluteal tendinopathy?
Progressive strengthening, activity modification, and reducing tendon compression are often the most effective treatment strategies.
Should I walk with outer hip pain?
Many people can continue walking, but activity levels may need to be adjusted depending on symptom severity.
Want to learn more about gluteal tendinopathy? Read our full guide here.
Outer Hip Pain Treatment in Redmond, WA
If you’re dealing with persistent pain on the outside of your hip, a qualified Redmond Chiropractor can help identify whether bursitis, gluteal tendinopathy, or another condition is causing your symptoms.
At our clinic, we help patients throughout Redmond, Bellevue, Kirkland, and the Eastside understand the source of their pain and develop a personalized recovery plan. Working with an experienced Eastside Chiropractor can help you return to walking, exercise, and daily activities with greater confidence and less pain.
Need Help With Hip Pain?
If your hip pain has been lingering for more than a few weeks, don’t assume it’s just bursitis. Getting the right diagnosis is often the first step toward lasting relief.
About the Author
Dr. Zach Greenwade, DC, MS, is a sports chiropractor and rehabilitation specialist who helps active adults and athletes recover from musculoskeletal injuries without unnecessary surgery or injections. He is the founder of Performance Sport & Spine in Redmond, WA, where he specializes in evidence-based treatment for hip, back, and sports-related injuries.
Medical Disclaimer: This article is intended for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional regarding your specific condition, symptoms, or treatment plan before beginning any exercise or rehabilitation program.
