What should you know about trochanteric bursitis and iliotibial band syndrome?

Trochanteric bursitis refers to irritation near the outside of the hip, while iliotibial band syndrome commonly causes pain at the outer knee during repeated bending and straightening. The iliotibial band is a strong strip of connective tissue running along the outside of the thigh. Changes in hip control, training load, footwear, or walking and running mechanics may increase strain along this chain. Outer-hip pain may be tender over the bony prominence; outer-knee pain is usually felt closer to the knee joint line. A clinical examination helps separate these patterns from joint, tendon, or back-related pain.

If your main symptom is around the knee, see the Knee Pain page for related guidance.

Temporarily reduce hills, speed work, long walks, or other activity that repeatedly triggers symptoms. Keep comfortable movement and return to heavier loading in stages rather than testing the painful area every day. Rehabilitation may address hip and trunk strength, flexibility where appropriate, and the way your foot and pelvis move during walking or running. A clinician may recommend Physiotherapy, Gait Retraining, or Sports Massage depending on the examination. A Cortisone Injection is another option that may be discussed for selected pain patterns.

Book an assessment when pain alters your stride, interrupts sleep, prevents normal activity, or does not settle after sensible load reduction. Get prompt care after a fall if you cannot bear weight, or if the area becomes hot and red or you develop fever. New locking, marked swelling, or weakness also deserves examination because it may not fit a straightforward iliotibial band or bursal problem.

Ask where the pain appears to originate, whether your walking or running pattern contributes, and which training changes are temporary. Ask how to rebuild distance or strength and what signs suggest the knee or hip needs a different evaluation.