A popping or snapping sound in the hip typically indicates a condition called snapping hip syndrome. Snapping hip syndrome is when the iliotibial, or IT, band -- a muscle-tendon that runs from the outer hip to the outside of the knee -- brushes over fluid-filled sacs called bursae in the hip. A tight iliotibial band or buttocks muscles lead to snapping hip syndrome so that when you walk or do other physical activities you'll hear a popping sound.
Popping Hip
A popping sound in the hip is actually common. Often it doesn't cause pain and doesn't create any problems. However, athletes sometimes experience debilitating pain along with the popping or snapping hip. Ballerinas and hurdlers are the most common sufferers. The pain prohibits physical activity in the worst cases and limits performance even in more mild cases. Stretching is a free and quick way for athletes and other people to return to normal activities.
Iliotibial Band Side Leaning Stretch
The iliotibial band side leaning stretch lengthens the IT band on one side of the body. You can use this stretch just to lengthen the side that is popping or stretch both sides to prevent a snapping hip on your good side. To perform this stretch, stand sideways, arm's length from a wall with your injured hip toward the wall. Put your hand on the wall and cross your good leg in front of the injured leg. Lean toward the wall until you feel a stretch in the outside of your popping hip. Hold each repetition for 10 seconds and perform three reps per side.
Lying Iliotibial Band Stretch
Stretches for the iliotibial band may also be done lying down, which may be easier if you're in pain. This exercise stretches the IT band and glute muscle of one side of the body. To stretch your injured hip, lie on your back with your good leg straight and your injured leg crossed over your opposite leg with the foot on the floor next to the opposite knee. Pull the injured leg toward the floor by grasping the knee with the opposite hand. Hold for 30 seconds and then stretch the other side, if you wish.
Iliotibial Band Stretch Standing
The iliotibial band stretch standing variation lengthens both IT bands through a forward bend, but it emphasizes one side over the other. Perform this stretch on both sides to prevent future hip problems, or only do the stretch with your injured leg behind your good leg. To begin, stand with your legs crossed, one behind the other, and then hinge forward at the waist until you feel a stretch. The injured side stretches more. Let your arms hang toward the floor. Hold for 30 seconds. Do three reps per leg.
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