Meralgia paresthetica

What is Meralgia paresthetica?

Meralgia Paresthetica: That Weird Outer Thigh Pain (and What You Can Do About It)

Ever notice a strange pain, numbness, or tingling sensation on the outer part of your thigh — and no clue where it’s coming from? Maybe it feels like burning. Maybe it’s sharp or achy. Or maybe your skin just feels “off,” like it’s asleep or overly sensitive to touch.

That cluster of weird, uncomfortable sensations could be something called meralgia paresthetica.

Let’s make it simple: meralgia paresthetica happens when a nerve called the lateral femoral cutaneous nerve gets compressed or irritated. This nerve doesn’t control muscle — it just gives feeling to the skin on the outside of your thigh. But when it gets compressed, the symptoms can be frustrating and even distracting during movement.

What It Feels Like:

• Burning or sharp pain on the outer thigh

• Numbness or a “dead” sensation

• Achiness or pressure, especially when standing or walking

• Hypersensitivity — sometimes even your pants feel irritating

• Tingling or buzzing, like your thigh is asleep but never quite wakes up

The location is almost always the same: the outside of the thigh, from the hip down toward the knee. Symptoms can vary a bit, but they usually get worse with standing, walking, or repetitive hip flexion — think long hikes, running, or even prolonged sitting with your hips bent.

Why It Happens

Meralgia paresthetica is usually caused by pressure on the nerve as it passes through the groin area. Tight clothing, belts, running packs, pregnancy, weight changes, or scar tissue from past surgeries can all play a role. Active folks aren’t immune — especially runners, cyclists, and hikers who spend lots of time in hip-flexed positions.

Our Approach: Calm it Down, Then Build it Back Up

At Base Camp, we don’t just chase symptoms. We dig into what’s driving the nerve irritation and build a plan to resolve it — not just temporarily, but long term.

1. RESET
First, we reduce irritation. That might involve modifying activities, unloading the nerve through positioning, and using manual therapy to address surrounding tissue tension. We’ll also look at gear that might be contributing — belts, packs, waistbands — and offer alternatives.

2. RESTORE
Next, we address the mechanical factors. That includes hip mobility, core control, glute strength, and breathing mechanics. If you’ve been bracing your core by pushing out or increasing abdominal pressure, that can contribute to nerve irritation, too.

3. RELOAD
Finally, we bring you back to the activities you care about — with better movement, more strength, and more resilience. Whether that’s trail running, backpacking, or biking, we build a plan that restores performance and keeps symptoms from coming back.

Meralgia paresthetica can be stubborn — but it’s absolutely treatable. If it’s been sticking around for a few weeks or keeps flaring up when you push your training, it might be time for a better plan.

We help outdoor athletes like you solve pain and get back to doing what you love. Not just temporarily — but for good.