Here are some simple and effective exercises for help treating snapping hip syndrome. Snapping hip syndrome can happen if you have a lot of tightness through either the hip flexor or the IT band. Since it typically occurs on just one side at a time these exercises also help restore symmetry throughout the pelvis. If any of these exercises cause pain or produce new symptoms, please stop and consult with your medical provider.
The hip flexor stretch can be performed kneeling either on the ground or on a soft surface, and you’re gonna put your hand behind your hip and lean forward until you feel a gentle stretch through that hip flexor. If you don't feel a lot of stretch or pressure with it, you can take the hand give yourself a little forward, directive force until you feel a comfortable, tolerable stretch through the front of that hip. When you get into that stretch, I want you to hold about 30 seconds and then do three times each side. I also like to show my patients the dynamic hip flexor stretch for treating snapping hip. You're going to have your hand back there again. And this time you're going to as far as you can, give yourself a little pressure and then come back off. You can do about 20 of those each side. You can work into a little stretchy discomfort, but don't work into any sharp pain.
To do an IT band stretch you're going to stand with your feet staggered and you're going to take the foot. You want to stretch and put it a little bit across your body. You're then gonna take your other hand and lean away. You can hold that for about 10 seconds and you should feel a good stretch through the outside of your hip and even trunk. If you need to take your other hand, put it on something for some stability so you can really get a good stretch for that. To help strengthen the glutes and the hips, you can do a bridge. I'll show you two different varieties. You can do a double leg bridge where you lay on the ground or your bed. Lift your hips off the ground, squeeze the glutes and then come back down nice and controlled. That's good for strengthening the glute and hip muscles. If you want to challenge yourself a little more, straighten out one leg, lift that foot a little bit off the ground, and then use one hip to push, lift yourself up. Come back down. Goal during the one leg bridge is to keep your pelvis nice and level, and also keep that leg nice and straight, so it challenges your core and hip flexor. You can do that exercise about ten times each side, and then work up to 2 to 3 sets as what's a good challenge for you.
To learn more about snapping hip syndrome please visit us at Sports-health.com. Thanks for watching.
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