Outer Hip Pain: Why Stretching May Be Making It Worse

Outer hip pain is a very common problem we see at Spine & Sports Physiotherapy, particularly in people who spend long periods sitting, walking frequently, running or exercising regularly. One of the biggest misconceptions about hip pain is that stretching is always the best solution. In many cases, excessive stretching can actually irritate the area further and increase symptoms.

Pain on the outside of the hip is often related to irritation of the muscles and tendons around the gluteal region. These structures can become sensitive when overloaded, weak or repeatedly compressed through certain positions and movements.

Many people instinctively try to stretch the hip by crossing their legs or pulling the knee across the body. Unfortunately, these end-range stretching positions can sometimes place additional stress on the irritated tissues and make symptoms worse.

Instead of aggressive stretching, treatment is often more effective when focused on improving strength and reducing irritation. Exercises such as glute bridges, hip thrusts and resistance band exercises can help strengthen the muscles around the hips and pelvis, improving support and reducing strain on sensitive tissues.

Self-management techniques such as foam rolling, massage, spiky ball release work or massage guns may also help relieve muscle tension without excessively aggravating the area.

Common signs associated with outer hip pain include:

• Pain when lying on the affected side
• Pain during walking or stairs
• Stiffness after sitting
• Tenderness around the side of the hip
• Pain during running or exercise

At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess the underlying cause of your hip pain and develop an individualised rehabilitation program focused on improving strength, reducing pain and helping you return to normal activities safely.