Effective Exercises for Snapping Hip Syndrome

Sometimes we tend to experience a snapping or clicking sensation in or around the hip. In medical terms, it is referred to as snapping hip syndrome. Other names for this condition can be snapping hip or hip popping. This syndrome usually occurs in people involved in physically demanding activities like ballet dancing, weightlifting, running and vigorous exercising. Generally, most people tend to realize their condition but seem to ignore it all, as it only sometimes manifests painful symptoms. In many cases it is known to not exhibit any symptom at all. If it happens to be a painless condition, where you can feel the clicking sensation and discomfort but no pain at all, then there is little cause for concern, because it is easily curable. Whereas, a painful snapping hip heals slowly only with adequate rest and treatment, which includes muscle strengthening exercises. Ignoring symptoms and continuing your daily vigorous exercise regime will only aggravate the condition. See a doctor in case the disorder seems extremely uncomfortable. In all other cases, take plenty of rest and carry out a few stretching exercises that will help relieve stress and pain.


  1. Lie on your back with your hands by your side.
  2. Bend both your knees, with legs a little apart from each other.
  3. Push your feet against the floor lifting your posterior and lower back high up, until your knees make a 90 degree angle, and your shoulders and hip are aligned straight.
  4. Hold the posture for a few seconds. Remember do not push yourself too much as it will build up tension in the muscle concerned.
  5. Repeat 8-10 times.

Hamstring Stretch

  1. Lie on your back. You can place a rolled towel or a small pillow under your lower back.
  2. Lift one leg off the ground, extend your arms to hold your knees and pull it towards your body.
  3. Pull it until you feel a stretch in your hip.
  4. Hold it for a few seconds and release.
  5. Repeat with the other leg.
  6. Perform the exercise 8-10 times.

Quadriceps Stretch

  1. Stand straight in front of a wall, maybe an arm’s length away.
  2. Place your left hand on the wall and bend your right leg backward.
  3. Hold the ankle of your right leg with your right hand and pull it towards your buttock.
  4. Do not arch your back, keep it straight while you perform the exercise.
  5. Hold the posture for a few seconds and feel the stretch.
  6. Repeat with the other leg to complete the circuit. Do 2 sets of 10 each.

Leg Raises

  1. Lie sideways, with your head resting on your palm and one leg on top of the other.
  2. Place the other hand on the floor in front of your chest to balance your body.
  3. Lift your leg as high as you can with your sole pointing towards the sky and back down.
  4. Repeat the exercise with the other leg on top this time.
  5. You can pulse (that is, restrict the range of your motion and perform the activity a little faster than normal) your leg during the last count of every set, to feel a greater stretch.
  6. Do 8-10 repetitions on each leg initially and then go on to increase the count, when you are comfortable with the exercise.

Hip Stretch

  1. Kneel on your right leg and place the other leg out in front of you at 90 degrees.
  2. Place your hands on your hip and keep your back straight, do not arch it.
  3. Push your hip forward, slowly. You will feel the stretch in and around your hip area.
  4. Hold the posture for a few seconds and change. Repeat with the right leg out this time.
  5. Perform 4 sets of 5 repetitions each.

The above exercises are done to strengthen the hip muscle tendon and increase the range of its motion. In case you experience severe pain or discomfort while performing the exercises, stop doing it at once. See a doctor, discuss the exercises you will be doing and check if doing them will be safe for you.

We will be happy to hear your thoughts

Leave a reply

Health And Fitness Information
Enable registration in settings - general
Shopping cart