Hip Pain in Women

Hip Pain in Women - What it could Mean and How to Treat it

If you’re struggling with hip discomfort, especially pain on the outer side of your hip, you’re not alone. Hip pain in women is incredibly common, particularly in mid-life and beyond, but that doesn’t mean you have to live with it.

At Ultimate Performance Lifestyle (UPL), we regularly treat women experiencing persistent hip pain that disrupts walking, sleeping, or everyday movement. One of the most common culprits? A condition called trochanteric bursitis, though most people have never heard of it.

Let’s break it down and explore how to treat it effectively.

What Is Trochanteric Bursitis?

Trochanteric bursitis (also known as greater trochanteric pain syndrome) is inflammation of a small fluid-filled sac, the bursa, that sits over the bony point on the outside of your hip. When this area becomes irritated or inflamed, it can cause a sharp, burning, or aching pain on the outside of the hip.

This kind of hip pain in women often gets worse:

• When lying on the affected side

• Climbing stairs

• Walking for long periods

• Getting in and out of a car

• Standing on one leg or crossing your legs

The pain may start subtly but can quickly become constant or severe, affecting your mobility and quality of life.

Why Is Hip Pain More Common in Women?

Women are more likely than men to develop lateral hip pain due to several factors, including:

• Wider pelvic structure, which affects biomechanics

• Hormonal changes that influence joint and tissue health

• Postural habits, such as crossing legs or weight-shifting while standing

• Muscle imbalances or weaknesses, particularly around the glutes and core

• Overuse or repetitive movements, especially during exercise or daily routines

Add in the impact of pregnancy, childbirth, and age-related changes, and it’s no surprise that hip pain in women is so widespread yet so often misunderstood.

Treating Hip Pain in Women: What Works?

The good news? Trochanteric bursitis and other forms of hip pain respond very well to the right treatment, especially when caught early.

At UPL, we focus on:

• Hands-on physiotherapy to reduce inflammation, release tension, and improve mobility

• Targeted rehabilitation exercises to strengthen supporting muscles (especially the glutes and hips)

• Physio-led Pilates to gently restore balance, stability, and control

• Postural education to correct everyday habits that contribute to pain

• Prevention planning to help you stay pain-free long term

Every recovery plan is tailored to your individual body, lifestyle, and goals, because no two women experience hip pain in exactly the same way.

Can I Do Anything at Home to Help?

Yes. Gentle, targeted movement can help reduce symptoms, especially if the pain is mild or just beginning. Here are three simple exercises that may bring some relief and support your recovery:

1. Glute Bridges

Lie on your back with knees bent, feet hip-width apart and flat on the floor. Slowly lift your hips toward the ceiling, squeezing your glutes at the top. Hold for a couple of seconds, then lower back down with control.

Why it helps: Strengthens the glutes, which play a vital role in hip stability and support.

2. Side-Lying Leg Lifts

Lie on your non-painful side, keeping your body in a straight line. Slowly lift the top leg a few inches, keeping your core engaged. Lower it back down slowly.

Why it helps: Targets the hip abductors, which are often weak in people with lateral hip pain.

Note: If this causes discomfort, reduce the range or stop completely and seek advice.

3. Hip Flexor Stretch

Kneel on one knee with the other foot forward in a lunge position. Tuck your pelvis under slightly and gently push your hips forward until you feel a stretch in the front of the hip. Hold for 20–30 seconds.

Why it helps: Releases tightness in the hip flexors, which can pull on the hip and contribute to discomfort.

Note: Always listen to your body. These exercises should feel gentle, never painful. If you feel sharp pain or worsening symptoms, stop and consult a physiotherapist.

When Should I See a Physio?

While these exercises can support recovery, hip pain in women isn’t always something that resolves on its own. If you’ve been in discomfort for more than a couple of weeks, or your pain is worsening, disturbing your sleep, or affecting how you move, it’s time to seek expert advice.

At UPL, we offer a full physiotherapy assessment to get to the root of your pain so you’re not just masking the symptoms but addressing what’s causing them.

We’ll guide you with a personalised treatment plan and support you with hands-on therapy, targeted rehab, and expert advice every step of the way.

Don’t Wait for It to Get Worse

Mild discomfort today could lead to reduced mobility and chronic pain tomorrow if left untreated. If you're experiencing hip pain, especially on the outside of the hip or thigh, it’s worth getting it assessed by a professional.

Our experienced team at UPL is here to help you understand what’s going on and, more importantly, what you can do about it.

Ready to Move Pain-Free?

If hip pain in women is stopping you from walking, exercising, or sleeping comfortably, don’t put it off any longer. Whether you’ve been dealing with it for weeks or months, we can help you take control of your recovery and get back to doing what you love.

Book an appointment with our physiotherapy team today

📞 01733 235226

🌐 Book online at: https://ultimate-performance-lifestyle.uk1.cliniko.com/bookings#service

Ultimate Performance LifestyleStay strong. Move better. Live pain-free.