There are 3 unique exercises to treat the 3 types of snapping hip syndrome.
These exercises aim to stretch and strengthen the:
- Hip flexor muscles – to reduce pain from internal snapping hip (pain in front of the hip joint)
- Iliotibial (IT) band – to reduce pain from external snapping hip (pain outside the hip joint)
- Muscles in the core, buttock, thigh, and around the hip joint – to reduce snapping hip pain due to damaged cartilage in the hip joint (pain deep inside the hip joint)
The goals of these exercises are to reduce pain and restore balance on both sides of the hip as snapping hip syndrome tends to occur only on one side for most individuals.
In This Blog:
1. Hip flexor stretch for internal snapping hip
This stretch elongates the flexor muscles located in the front of and around the hip joint, which help bend the hip and move the legs.
The hip flexor stretch reduces internal snapping hip pain – the most common type of snapping hip – by promoting unrestricted movement of the hip joint during hip or leg motions.
It is specifically beneficial for addressing pain from internal snapping hip that occurs in the front of the hip or deep within the groin (inner thigh).
To perform the standing hip flexor stretch:
- Start position: Stand in front of a sturdy surface, such as a table or chair, and place both your hands on it for support.
- Move each leg individually:
- Move your left leg slightly forward and bend your left knee.
- Move your right leg behind you and keep both feet flat on the floor.
- Shift your weight: Keeping your back straight, shift your weight forward until you feel a gentle stretch through the front of your right hip.
- Hold the stretch: Hold this position for about 30 seconds.
- Repeat: Return to the starting position and repeat this stretch 3 times on each side. Perform this stretch once per day.
To make this stretch easier, lift your back heel off the floor.
To add the challenge of balancing while in this stretch, perform the steps without support by placing your hands on your hips.
Kneeling hip flexor stretch
Another way to stretch your hip flexors is in a kneeling position, which may be suitable for those who are unable to balance or feel uncomfortable in a standing position. You can also alternate the standing and kneeling stretches.
To perform the kneeling hip flexor stretch:
- Start position: Start in a kneeling position.
- Position hands and legs:
- Bring your right leg up so your right thigh is parallel to the floor and your right foot is flat on the ground.
- Place both your hands on your right thigh.
- Shift your weight: Keeping your back straight, shift your weight forward until you feel a stretch through the front of your left hip.
- Hold the stretch: Hold this position for up to 30 seconds.
- Repeat: Return to the starting position and repeat this stretch 3 times on each side. Perform this stretch once per day.
Use a soft padded surface or place a folded towel under your knees while doing this exercise to reduce pressure on the knee cap.
For a deeper stretch, reach up with your left arm over your head and slightly toward the right.
2. IT band stretch and strengthening exercise for external snapping hip
The IT band is a tough, long, band of tissue that runs from the outer hip down past the knee and stabilizes both the hip and knee joints. If your IT band is overly tight, injured, or inflamed, it causes a snap and/or pain on the outside of the hip when you lift your leg to walk or run.
The IT band stretch is commonly recommended to relieve pain outside the hip from external snapping hip, IT band syndrome, and hip bursitis.
To perform the IT band stretch:
- Start position: Stand 1 to 2 feet away from a wall with the side you want to stretch close to the wall.
- Take support: Place your forearm on the wall for support.
- Lean your hips: Lean towards the wall until you feel a gentle stretch through the outer side of your hip and thigh.
- Hold the stretch: Hold this position for about 30 seconds.
- Repeat: Return to the starting position and repeat this stretch 3 times on each side. Perform this stretch once per day.
Once you’ve stretched the IT band for a few days, add a strengthening element to the exercise by using a resistance band.
Watch IT Band Stretch for Snapping Hip Syndrome Video
Lateral hip strengthening exercise
To perform the lateral hip strengthening exercise:
- Start position: Loop a resistance band around your ankles.
- Take support: Stand straight and hold onto the back of a chair or a wall for support.
- Raise one leg sideways: Lift one leg sideways, and move it up and away from the body until you feel an engagement of the muscles along the outer side of your hip and thigh.
- Hold this position: Stay in this position for about 30 seconds.
- Repeat: Return to the starting position and repeat this exercise 10 times on each side. Perform this exercise 2 to 3 times per day.
If this exercise is difficult or increases strain on your knee, raise the resistance band above your knee – to your thigh level.
3. Bridge exercise for snapping hip syndrome due to cartilage injury
The bridge exercise strengthens several groups of muscles involved in lifting the leg, moving the leg away from or toward the body, and bending the hip. These muscle groups include the core muscles, buttock muscles, hip flexors and extensors, and hip abductors and adductors.
Weakness in one or more of these muscles increases snapping hip syndrome pain that originates from inside the hip joint due to a torn hip labrum or damaged cartilage.
Engaging in the bridge exercise and the single-leg bridge modification builds stability and support in the hip joint, reducing snapping hip pain originating from inside the joint.
To perform the bridge exercise:
- Start position: Lie on your back, bend both your knees, and place your feet flat on the ground.
- Lift your hips: Put your hands on the ground, press into your palms, and lift your hips as high as you can comfortably. You should feel a stretch along the front of your hips and thighs and an engagement of the muscles in your buttocks.
- Hold this position: Stay in this position for about 10 seconds.
- Repeat: Return to the starting position and repeat the exercise 10 times. Perform this exercise twice a day.
Single-leg bridge
For a more challenging exercise, try the single-leg bridge exercise:
- Start position: Lay on your back with your feet flat on the floor and palms facing down.
- Extend one leg: Straighten out your right leg without bending the knee.
- Lift your hips: Tighten your abdominal and buttock muscles, push into the ground with your left heel, and lift your hips off the ground. You should feel a stretch along the front of your hips and thighs and an engagement of the muscles in your buttocks.
- Hold the position. Stay in this position for 2 to 5 seconds.
- Repeat: Return to the starting position and repeat the exercise 10 times. Perform this exercise twice a day.
To make this stretch easier, limit how far off the ground you lift your hips.
For a deeper stretch, place the foot that’s pressed into the ground on an elevated surface, such as a yoga block.
Tips for exercises to effectively reduce snapping hip syndrome pain
Before you work out your painful snapping hip:
- Choose 1 or 2 easy exercises to start your exercise program, considering your flexibility and tolerance levels. Gradually increase the number of exercises or add more repetitions as strength and endurance improve.
- Prior to stretching, apply heat therapy with a heat pack on the hip, buttock, or upper thigh to enhance blood flow and alleviate soft tissue tightness.
- Following stretching, apply an ice pack to reduce swelling, inflammation, and exercise-related discomfort.
- Maintain regular and consistent exercise routines to prevent future pain and injuries.
Exercise should generally not be overly painful. If you experience discomfort during or after exercising, stop immediately and consult a healthcare provider.
See a doctor or physical therapist to ensure correct exercise techniques and forms. They can tailor exercises to address underlying symptoms and offer both simplified and advanced options. Additionally, they can rule out conditions mimicking snapping hip syndrome, such as hip osteoarthritis and hip bursitis.
If you’re unable to exercise due to severe snapping hip syndrome pain, check with your doctor about pain relief options. Treatments such as oral non-steroidal anti-inflammatory drugs (NSAIDs) or intra-articular cortisone injections can alleviate inflammation and provide sufficient pain relief to commence physical rehabilitation.
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