A popping sound in the hip may be a symptom of either hip bursitis or snapping hip syndrome. Popping in the outside of the hip when walking happens during snapping hip syndrome. Popping when you lift the leg is indicative of hip bursitis. Tight muscles contribute to both conditions, so stretching is a part of rehabilitating both. Surgery is sometimes necessary for either condition. Speak with your doctor about your options.
Stretching Benefits
Stretching increases range of motion at the hip joint, which aides in treating and preventing hip bursitis and snapping hip syndrome. Stretching before and after exercise is useful for prevention, especially for runners and people who participate in high impact sports that place stress on the hips. If the hip is already popping, stretching prevents further injury and relieves stiffness, which makes important functions like walking up stairs easier.
Hip Bursitis Stretching
Hip bursitis benefits from stretching the iliotibial band. The iliotibial band connects on the outside of the hip and runs down to the knee. It is a band of connective tissue, not muscle tissue even though it responds to stretching like a muscle.
Aerobic exercise also stretches the hips to rehabilitate hip bursitis. Running and other high-impact exercises are not appropriate when recovering from hip bursitis. Cycling is a gentle way to stretch and strengthen your muscles without aggravating your hip.
Snapping Hip Syndrome Stretching
The best stretches for snapping hip syndrome depend upon the type you have. Stretching the iliotibial band, ITB, is part of treatment for external snapping hip syndrome. Internal snapping hip syndrome benefits from stretching the hip flexors. The hip flexors are the muscles on the front of the hip that bend the hip forward, such as when lifting your knee up toward your waist. There is also a third type of snapping hip syndrome that can cause popping, intra-articular snapping hip syndrome. Your doctor may recommended stretching if he determines you have this type of snapping hip syndrome but it depends on the cause.
Considerations
Stretching exercises are only part of the rehabilitation process. Stretching alone may not solve your popping hip problem unless you also perform strengthening exercises for the muscles of the hips that support the pelvis. Icing for 20 to 30 minutes throughout the day and taking anti-inflammatory medications can help, too, by reducing inflammation. Ask your doctor for the correct exercises you should do, medications you should take and frequency to ice your hip.
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