Snapping hip syndrome is a condition that causes a "snapping" sound in your hip joint or pelvis when you stand up from a chair or even when simply walking. While this snapping sensation is often painless and not harmful to your health, the sound or feeling can be annoying for most people. You can help relieve the symptoms associated with snapping hip syndrome by doing a few simple exercises at home or at the gym.
Causes
According to the American Academy of Orthopedic Surgeons, the snapping sensation is likely caused by the movement of a muscle or tendon across a portion of your pelvic bone. When your hip bends, this muscle or tendon is forced across the surface of your pelvic bone and often "snaps" into full extension in the process. Over time this friction or snapping can cause additional medical conditions, such as hip bursitis.
Hamstring Stretch
One exercise you can use to help relieve the sensation of a snapping hip requires stretching your hamstring muscles, or the large group of muscles on the back of your thigh. Lie on your back with your buttocks close to a doorway and your legs extended on the wall in front of you. You can also extend one leg along the wall while the opposite leg sits in the doorway. Hold this position for a few seconds before slowly lowering your leg to the side. You should feel a stretch in the back of your thighs during this exercise.
Quadriceps Stretch
While standing near a wall or chair for balance, place one hand on the object and stand on one foot. Use your opposite hand to grab your opposite foot by the ankle. Pull this ankle towards your buttocks and hold for a few seconds. You will feel a strong pull along the front of your thigh muscles, or quadriceps. Release this hold after a few seconds, then repeat with the opposite leg and arm.
IT Band Stretch
Your iliotibial band, or IT band, can be stretched from a standing position. While standing, cross one leg over the other while focusing on maintaining balance. Next, keep your knees locked as you bend at the waist and perform a basic toe touch. Be sure to only bend down as much as comfort will allow. You will feel a stretch on the outside of your thigh and into your groin muscle when done correctly. Hold this position for a few seconds before standing back up to your start position.
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