What should you know about hip bursitis and it band syndrome?

Bursitis near the greater trochanter tends to cause tenderness on the outside of the hip, especially with side-lying or direct pressure. IT band syndrome is an overuse-related irritation along the thick band running from the outer hip toward the knee; symptoms are often felt at the outer knee during repeated bending and straightening, though tightness may be noticed higher up. Weak hip muscles, a sudden change in training, uneven surfaces, or altered walking mechanics can increase loading. The two problems can coexist, but outer-leg pain can also have other causes.

Temporarily reduce the distance, hills, speed, or repetitions that reproduce pain, then return gradually as symptoms settle. Check footwear and training surfaces, and avoid repeatedly leaning onto one hip. Physiotherapy can address hip strength, flexibility, pelvic control, and running or walking mechanics. Gait retraining may help when a stride pattern keeps loading the outside of the leg. Sports massage may ease muscle tightness for some people, while a cortisone injection is a clinician-led option for selected pain sources. Read about [Physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/) and [Gait Retraining](/treatments/physiotherapy-and-rehabilitation/gait-retraining/).

Book an assessment when pain keeps returning, changes your running or walking, or does not improve after activity modification. Seek urgent care after an injury if you cannot bear weight, or if the joint looks deformed. Fever, marked warmth, spreading redness, or rapidly increasing swelling needs prompt review because infection or another acute problem may be present.

Ask where the pain is most likely coming from, which training changes are temporary, how to progress strengthening, whether your gait needs review, and whether an injection has a clear target.