Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why the outer hip flares
The tissues over the bony point of the outer hip can become irritated by overload, weakness in the hip muscles, or sustained pressure such as lying on that side. The hallmark is tenderness right on that point and pain lying on it at night. It is often linked to how the hip is loaded and supported, which is why strengthening tends to help.
What usually helps
Reducing the aggravating load, avoiding lying directly on the painful side, and building strength in the hip and glute muscles are the mainstays. Avoiding habits that compress the area, like crossing the legs tightly or standing hanging on one hip, can help too. A physiotherapist can guide the right strengthening, which often makes a lasting difference.
How massage fits
Massage to the muscles around the hip, buttock and outer thigh can ease the surrounding tightness and support comfort while you work on strengthening. It is part of the picture, not a standalone cure, and we avoid heavy pressure directly on a very tender, irritated point. Persistent or severe pain, or pain after a fall, is worth getting assessed.
Key takeaways
- Outer hip pain often involves irritated tissues over the bony point
- It is typically tender to touch and worse lying on that side
- Load management and hip strengthening help most
- Massage eases surrounding tightness alongside strengthening
Frequently asked questions
Why does my outer hip hurt at night?
Lying on the painful side compresses the irritated tissues over the bony point of the hip, which commonly makes outer hip pain worse at night.
Will strengthening help hip bursitis?
Often, yes. Building strength in the hip and glute muscles and managing load tends to help more than rest alone. A physiotherapist can guide the right exercises.