Hip tendinitis is a condition involving the inflammation and irritation of the tendons around the hip joint. Since the hip region relies on several major tendons, the location of pain varies significantly depending on which tendon is affected. Understanding where this pain is felt helps identify the specific underlying issue and guides recovery.
Primary Locations of Hip Tendinitis Pain
The most common location for hip tendinitis pain is the outer hip, known as gluteal tendinopathy. This pain is typically felt directly over the greater trochanter, the prominent bony bump on the side of the upper thigh. The gluteal tendons (gluteus medius and minimus) attach here and become irritated from repetitive stress. This lateral hip pain often coexists with trochanteric bursitis, though the tendon itself is usually the primary issue.
Pain deep in the front of the hip or the groin area is commonly associated with iliopsoas tendinopathy. The iliopsoas tendon is the primary hip flexor, running from the lower spine and pelvis to the top of the thigh bone. Inflammation creates an aching or sharp discomfort deep within the crease where the torso meets the leg. This pain can be challenging to pinpoint precisely, often described as internal hip pain.
Hip-related tendon pain in the posterior or lower buttock points to hamstring tendinopathy. The hamstring tendons attach high up on the pelvis at the ischial tuberosity, commonly referred to as the “sit bone.” Pain is felt as a deep, localized discomfort directly over this bony prominence. This posterior pain may sometimes radiate slightly down the back of the thigh, mimicking a high hamstring strain.
Characteristics of Tendinitis Pain
The sensation of tendinitis pain is distinct from other types of joint or nerve pain, characterized by how it responds to movement and touch. It often begins as a generalized, dull ache when the tendon is at rest.
When the affected tendon is actively used or stretched, the pain typically escalates to a sharper, more burning sensation. This change occurs because the inflamed tendon fibers are being pulled and compressed. A defining feature is specific, localized tenderness directly over the point where the tendon inserts into the bone.
Unlike an acute injury such as a tear, tendinitis usually has a gradual onset, worsening slowly over weeks or months of repetitive strain. The pain and associated stiffness are often most noticeable first thing in the morning. Symptoms tend to temporarily improve as the individual “warms up,” but they frequently return with greater intensity later in the day after sustained activity.
Common Activities That Worsen Hip Tendinitis
For gluteal tendinopathy, activities that compress the tendon against the outer hip bone are particularly provocative. These include standing with all weight shifted onto the affected hip, walking up stairs, and sleeping directly on the painful side. Crossing the legs while sitting can also increase compression on the outer hip tendons.
Activities that require repeated hip flexion tend to aggravate iliopsoas tendinopathy. This includes motions like lifting the knee high toward the chest, common in running or kicking sports. Prolonged sitting is also a common trigger, as it keeps the tendon shortened, often causing discomfort when standing up.
Hamstring tendinopathy pain is worsened by movements that require deep hip flexion or sudden, forceful contractions. This includes high-impact activities such as sprinting, running uphill, and deep squatting or lunging. Sitting for extended periods puts direct pressure on the ischial tuberosity, which is why long car rides or desk work can be particularly painful.