Has anyone ever had any experience with Snapping Hip syndrome. It is a popping sound that you can hear and feel when you bend your leg at the hip and then extend it. For me it is not painful, only an annoyance and somewhat disconcerting. I have read up on it online and evidently it is an overuse injury and will go away with rest, only thing is, I don’t want to rest. 
Anyone else have this issue and have other remedies that I could try. Chiropractic, specific stretches, hip replacement? Thanks!
Search for FAI here. Femoral antebular impingement
It is not necessarily an injury. Depends on where the snapping is. If its more towards the side of the hip, its probably a normal positional change in the hip flexor tendons. If you have pain upon extreme flexion or extension of the hip, or aching pain in the front of your thigh or knee, then you might have a labral tear +/- FAI. But if you have no pain, then snapping is likely normal.
Did you just start noticing it?
I have it on the left side - purely anatomical rather than injury, a tendon or ligament gets snagged on the bone as the leg rotates. It’s gotten more noticeable as I’ve gotten older. If I’m tight from exertion it’s much worse.
Regular stretching helps a lot, especially pigeon pose.
Yup had it like ping pong from one side to the other for years and figured I had bad hips coming. Turns out it was my insanely tight IT bands popping over the GT. Took me a solid 3 months I’d say of several times a day doing any and all posterior chain stretches. Hip flexors, glutes, IT band rolling, piriformis etc. They are all important and chances are great if you have this issue all of the aforementioned are overly tight and or weakened. Come to find out my glutes were so pathetically weak it was simply my body over-correcting for it…strength was next on the list of fixes. Never so much as a peep out of them now!
Yup had it like ping pong from one side to the other for years and figured I had bad hips coming. Turns out it was my insanely tight IT bands popping over the GT. Took me a solid 3 months I’d say of several times a day doing any and all posterior chain stretches. Hip flexors, glutes, IT band rolling, piriformis etc. They are all important and chances are great if you have this issue all of the aforementioned are overly tight and or weakened. Come to find out my glutes were so pathetically weak it was simply my body over-correcting for it…strength was next on the list of fixes. Never so much as a peep out of them now!
Tigerpaws hit on what I was going to say… from what I know snapping hip comes from an overly tight IT Band, so much so that it’s pulling on other muscles/tendons that are now being pulled over that hip joint to cause that snapping sound. So get to rolling, stretching, and strengthening.
The popping is coming from the interior section of my hip. It feels as though it is in near my groin area. I will roll more but already roll quite a bit. It is hard to believe that this could be related to my IT band but I won’t rule it out.
Good follow up. I have noticed that people with tight ITB also have a fairly tight hip adductor, which is what you are describing and would also need to stretch. Check out the two video’s below that should help you stretch and roll it.
https://www.youtube.com/watch?v=8caF1Keg2XU&index=6&list=PL75EE0EC0B33292DF
- Do the one where the guy describes it like “You should look like a monkey humping a football”.
Straddle Stretch (first 2’ of video): https://www.youtube.com/watch?v=YN_uRxTuABg
Hope that helps!
The popping is coming from the interior section of my hip. It feels as though it is in near my groin area. I will roll more but already roll quite a bit. It is hard to believe that this could be related to my IT band but I won’t rule it out.
Go find the best deep tissue pro you can find, have a few shots of Jack Daniels and let them go to town on your adductors. Classic complaint right there from the groin. You will come to fear words like ‘gracilis’. It’s the worst pain I have even endured in my life, but it worked.
It is not necessarily an injury. Depends on where the snapping is. If its more towards the side of the hip, its probably a normal positional change in the hip flexor tendons. If you have pain upon extreme flexion or extension of the hip, or aching pain in the front of your thigh or knee, then you might have a labral tear +/- FAI. But if you have no pain, then snapping is likely normal.
Did you just start noticing it?
I started noticing it about 2 weeks ago. I have transitioned from HIM training into Marathon training and have upped my weekly milage a little, but nothing compared to a lot of folks I’m sure. During HIM training I was running about 30 miles a week and have upped that to about 40 and then 45 miles the last couple of weeks. I am sure that is what it is related to but can’t seem to make it go away.
Good follow up. I have noticed that people with tight ITB also have a fairly tight hip adductor, which is what you are describing and would also need to stretch. Check out the two video’s below that should help you stretch and roll it.
https://www.youtube.com/...t=PL75EE0EC0B33292DF
- Do the one where the guy describes it like “You should look like a monkey humping a football”.
Straddle Stretch (first 2’ of video): https://www.youtube.com/watch?v=YN_uRxTuABg
Hope that helps!
Thanks a lot…hopefully these will help!
How fast did you increase your mileage from 30 to 40/week? Generally you would want to not increase faster than 10%/week.
I have this in my left knee. Every time I step up on something, even just more than a few inches, it snaps. Not painful or anything, just annoying. Every step up the stairs, a curb, whatever. Doesn’t do it when walking/running/biking though.
I actually have this exact issue (though more a click than a pop) and have been unable to shake it - though a lacrosse ball has been the best remedy around the area. Deep tissue massage didn’t really help me. Have an apt with a physiotherapist tomorrow, specifically for this… will let you know what they say.
I actually have this exact issue (though more a click than a pop) and have been unable to shake it - though a lacrosse ball has been the best remedy around the area. Deep tissue massage didn’t really help me. Have an apt with a physiotherapist tomorrow, specifically for this… will let you know what they say.
Can’t wait too hear what they say…Is yours painful? Mine doesn’t hurt at all, just very weird and something that I don’t want to turn into a hip replacement. Good luck!
My 21 year old daughter has been dealing with this snapping hip issue for a number of years. More of an annoyance than anything. Then after increasing her run mileage she began having some pain in the area. Long story short, we just visited one of the top hip docs in the country in Nashville. After another MRI, and another X-ray and screening by the docs PT, he says the joint is fine and thinks the issue is just related to the tendons and muscles of the hip/glute region. So she is doing some PT and hopefully we can put this to rest. The doc said that the snapping hip will not lead to any long term problems.
Straddle Stretch (first 2’ of video): https://www.youtube.com/watch?v=YN_uRxTuABg
Hope that helps!
I think I will follow that channel.
Straddle Stretch (first 2’ of video): https://www.youtube.com/watch?v=YN_uRxTuABg
Hope that helps!
I think I will follow that channel.
me too
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Mine wasn’t painful for months, but it’s started getting worse since I started more high intescity cycling. The pain stretches down the leg occasionally, feels quite deep. I was actually pain free at IMAZ last month which seemed like a miracle. I rested / stretched a LOT beforehand though. Anyhow, it was actually an orthopedic doctor that I saw this week who just confirmed the diagnosis. It’s an inflammation issue, several areas which come together to create the problem. I 100% have snapping hip syndrome and the prescription is 8 weeks of physio, 1-2 times per week. In my mind, that’s a solid outcome… I’ve found an in network provider… so in my mind I’m seeing this as cheap muscle therapy (deep tissue being freaking expensive). First appointment is on weds and I’m happy to share the exercises or whatever guidance they give me. If you have a decent insurance policy the I suggest you use it here…
Hi guys,
I am new to the forum, and I am a triathlete from the Netherlands.
Having googled a lot about this problem (as I suffer from it as well) I came across this discussion here.
I have a pop everytime I make one step forward, however it’s not really painful. But my hip is quite stiff after a 1/4 triathlon. And it also undermines my race pace when running.
Anyway, I have been seeing a physio now for several time regarding this issue and we are doing a dry needling therapy which somewhat helps. I notice that my muscle is getting a bit looser but still remains hard for the centre part.
Next to this I also do a lot of excercises with a foam rollar (as seen on the video), I just started with this so don’t know if this really helps.
Anyway, I will keep you posted about my ‘recovery’.
If you guys have any advices (e.g. excercises) let me know
Maurits