Understanding Greater Trochanter Pain and Relief

If you've ever felt a sharp or aching pain on the outside of your hip, you might be dealing with something called greater trochanter pain. It’s a common issue that can really disrupt your daily life, especially if you enjoy staying active. I want to walk you through what causes this pain, how to recognize it, and most importantly, what you can do to find relief.

What Causes Hip Pain? Exploring the Common Culprits and Solutions

Hip pain can come from many sources, and understanding these causes is the first step toward feeling better. The hip is a complex joint, surrounded by muscles, tendons, and bursae (small fluid-filled sacs that reduce friction). When any of these structures get irritated or injured, pain can follow. Overuse, poor posture or hormonal changes such as during the peri-menopause and post menopausal phases for women can also be contributing factors.

Some common causes of hip pain include:

• Greater Trochanteric Pain Syndrome (GTPS) which is an umbrella term for:

  • Trochanteric bursitis: Inflammation of the bursa near the greater trochanter, the bony prominence on the side of your hip that causes debilitating tendon pain and dysfunction

  • Tendonitis: Overuse or strain of the gluteus medius and minimus tendons around the hip.

• Muscle strain: Tight or weak muscles can cause imbalances and pain.

• Arthritis: Degeneration of the hip joint cartilage.

• Hip labral tear: Damage to the cartilage ring around the hip socket.

  
  

Anatomy of the hip joint highlighting the greater trochanter

Understanding the root cause helps you choose the right treatment. For example, if your pain is due to inflammation, reducing irritation and strengthening surrounding muscles can make a big difference.

Recognizing the Symptoms of Greater Trochanteric Pain Syndrome

Knowing what to look for can help you identify if your hip pain is related to the greater trochanter area. Here are some common symptoms:

• Pain on the outer side of the hip: This is usually the first and most noticeable sign.

• Tenderness when pressing on the bony prominence: You might feel soreness if you press on the side of your hip.

• Pain that worsens with activity: Walking, climbing stairs, standing on one leg, or lying on the affected side can increase discomfort.

• Stiffness or limited range of motion: You might find it harder to move your hip freely.

• Swelling or warmth: In some cases, inflammation causes visible swelling.

  
  

If you experience these symptoms, it’s a good idea to get a professional assessment. Early diagnosis can prevent the pain from becoming chronic and help you get back to your favourite activities faster.

Person experiencing tenderness on the outer hip

How do you treat Greater Trochanteric Pain Syndrome (GTPS)?

Treating greater trochanteric pain syndrome involves a combination of approaches aimed at reducing inflammation, relieving pain, and restoring function. Here’s what typically works:

1. Rest and Activity Modification

   Avoid activities that aggravate your pain, like prolonged standing, sitting in low chairs, or crossing your legs. Use a pillow between your knees if you sleep on your side.

   
   

2. Ice Therapy

   In the early stages, applying ice packs to the painful area for 15-20 minutes several times a day can reduce swelling and numb the pain.

   
   

3. Physical Therapy

   A tailored exercise program can strengthen hip muscles, improve flexibility, and correct any biomechanical issues. Therapists often focus on the gluteal muscles and hip abductors.

   
   

4. Medications

   Over-the-counter anti-inflammatory drugs (NSAIDs) like ibuprofen can help manage pain and inflammation. Always follow dosage instructions and consult a healthcare provider if needed.

   
   

5. Orthotic Support

   Custom orthotics can improve your gait and reduce stress on the hip. This is especially helpful if foot or leg alignment issues contribute to your pain. Flat feet, high arches or a leg length discrepancy can all alter your biomechanics and contribute to pain in the Greater Trochanter area.

   
   

6. Injections

   In some cases, corticosteroid injections into the bursa can provide significant relief by reducing inflammation, but doesn't usually address the root cause.

   
   

7. Surgery

   This is rarely needed but may be considered if conservative treatments fail after several months.

   
   

At MK Orthotics, we specialize in personalized Orthotic solutions that support your recovery and help you return to your favourite activities quickly and comfortably.

Physical therapy session focusing on hip rehabilitation

Practical Tips to Prevent Hip Pain and Maintain Healthy Hips

Prevention is always better than cure. Here are some simple, effective ways to keep your hips healthy and avoid pain:

• Stay active: Regular low-impact exercises like swimming, cycling, or walking keep your joints flexible.

• Strengthen your hips: Focus on exercises that target the glutes, hip flexors, and core muscles.

• Maintain a healthy weight: Extra weight puts more stress on your hips.

• Wear supportive footwear: Proper shoes or custom orthotics can improve your posture and reduce hip strain.

• Practice good posture: Avoid crossing your legs for long periods and try to sit with your hips level.

• Warm up and stretch: Before any physical activity, prepare your muscles to prevent injury.

  
  

Incorporating these habits into your daily routine can make a big difference in how your hips feel.

When to Seek Professional Help for Hip Pain

If your hip pain persists for more than a few weeks, worsens, or limits your daily activities, it’s time to consult a healthcare professional. Early intervention can prevent complications and speed up recovery.

Look for signs such as:

• Severe pain that doesn’t improve with rest

• Swelling or redness around the hip

• Difficulty walking or bearing weight

• Pain accompanied by fever or chills

  
  

A thorough assessment, including physical examination and imaging if needed, will help pinpoint the cause and guide treatment. This may be via your GP in the first instance.

If poor lower limb alignment or foot posture is contributing to your hip pain, MK Orthotics in Milton Keynes can provide personalized orthotic solutions to help you overcome foot and hip pain. Our goal is to get you back on your feet and enjoying life again.

Taking care of your hips is essential for staying active and pain-free. By understanding the causes of hip pain, recognizing symptoms early, and following effective treatment and prevention strategies, you can manage discomfort and improve your quality of life. Remember, help is available, and you don’t have to suffer in silence. Reach out, get the right support, and take the first step toward relief today.