Snapping Hip Syndrome

What is Snapping Hip Syndrome

Snapping hip syndrome is a condition that causes a “snapping” or “popping” feeling in your hip, especially when you walk, stand up from a chair, or swing your leg. Strong bands of tissue (tendons) attach the muscles in your buttocks, thighs, and pelvis to the bones of your hip.

Snapping hip syndrome typically happens when a muscle or tendon moves across a bony part of your hip. Snapping hip can also involve torn or loose structures within the joint. This is less common.

This syndrome can affect different areas of your hip, including the front, side, or back.

What are the causes?

This condition is typically caused by tight tendons or muscles around the hip. This often happens from overuse.

What increases the risk?

The following factors may make you more likely to develop this condition:

  • Being younger than age 40.
  • Being a dancer, runner, weight lifter, gymnast, or soccer player.
  • Having had an injury to your hip or pelvis.
  • Having an abnormally shaped pelvis or leg (deformity).

What are the signs or symptoms?

Symptoms of this condition include:

  • A “snapping” or “popping” sensation in the front, side, or back of the hip when moving your leg. This can cause pain. The pain typically goes away when you stop moving.
  • Tightness in the hip.
  • Swelling in the front or side of the hip.
  • Leg weakness, especially when trying to lift it up or sideways.
  • Difficulty getting out of low chairs.

How is this diagnosed?

This condition is diagnosed based on your symptoms, medical history, and physical exam. Your health care provider may have you move your leg into certain positions and test your muscle strength. You may have an X-ray, ultrasound, or MRI to rule out other causes of pain. You may also have an injection of numbing medicine to see if that reduces your symptoms.

How is this treated?

Treatment for this condition includes:

  • Stopping all activities that cause pain or make your condition worse.
  • Icing your hip to relieve pain.
  • Taking NSAIDs or getting corticosteroid injections to reduce pain and swelling.
  • Doing range-of-motion and strengthening exercises (physical therapy) as told by your health care provider.

You may need surgery to loosen your muscle and tendon or to remove any loose pieces of cartilage if other treatments do not work.

Follow these instructions at home:

  • Take over-the-counter and prescription medicines only as told by your health care provider.
  • If directed, apply ice to the injured area.
    • Put ice in a plastic bag.
    • Place a towel between your skin and the bag.
    • Leave the ice on for 20 minutes, 2–3 times a day.
  • Do physical therapy as told by your health care provider.
  • Return to your normal activities as told by your health care provider. Ask your health care provider what activities are safe for you.
  • Keep all follow-up visits as told by your health care provider. This is important.

How is this prevented?

  • Warm up and stretch before being active.
  • Cool down and stretch after being active.
  • Give your body time to rest between periods of activity.
  • Maintain physical fitness, including:
    • Strength.
    • Flexibility.

Contact a health care provider if:

  • You have pain, swelling, and difficulty moving that gets worse.
  • Your leg or hip feels weak and feels like it cannot hold you up.
  • You cannot stand or walk without severe pain.

Snapping Hip Syndrome Rehabilitation

Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed. It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Stretching and range of motion exercises

These exercises warm up your muscles and joints and improve the movement and flexibility of your hip and pelvis. These exercises also help to relieve pain and stiffness.

Exercise A: Hip rotators

  1. Lie on your back on a firm surface.
  2. Pull your left / right knee toward your same shoulder with your left / right hand until your knee is pointing toward the ceiling. Hold your left / right ankle with your other hand.
  3. Keeping your knee steady, gently pull your ankle toward your other shoulder until you feel a stretch in your buttocks.
  4. Hold this position for __________ seconds.
  5. Slowly return to the starting position.

Repeat __________ times. Complete this stretch __________ times a day.

Exercise B: Iliotibial band

  1. Lie on your side with your left / right leg in the top position.
  2. Bend your left / right knee and grab your ankle.
  3. Slowly bring your knee back so your thigh is behind your body.
  4. Slowly lower your knee toward the floor until you feel a gentle stretch on the outside of your left / right thigh. If you do not feel a stretch and your knee will not fall farther, place the heel of your other foot on top of your outer knee and pull your thigh down farther.
  5. Hold this position for __________ seconds.
  6. Slowly return to the starting position.

Repeat __________ times. Complete this stretch __________ times a day.

Exercise C: Lunge (hip flexors)

  1. Kneel on the floor on your left / right knee. Bend your other knee so it is directly over your ankle.
  2. Keep good posture with your head over your shoulders. Tuck your tailbone underneath you. This will prevent your back from arching too much.
  3. You should feel a gentle stretch in the front of your thigh or hip. If you do not feel a stretch, slowly lunge forward with your chest up.
  4. Hold this position for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.

Strengthening exercises

These exercises build strength and endurance in your hip and pelvis. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise D: Straight leg raises (hip abductors)

  1. Lie on your side so your left / right leg is in the top position. Lie so your head, shoulder, knee, and hip line up. Bend your bottom knee to help you balance.
  2. Lift your top leg up 4–6 inches (10–15 cm), keeping your toes pointed straight ahead.
  3. Hold this position for __________ seconds.
  4. Slowly lower your leg to the starting position. Let your muscles relax completely.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise E: Hip abductors and rotators, quadruped

  1. Get on your hands and knees on a firm, lightly padded surface. Your hands should be directly below your shoulders, and your knees should be directly below your hips.
  2. Lift your left / right knee out to the side. Keep your knee bent. Do not twist your body.
  3. Hold this position for __________ seconds.
  4. Slowly lower your leg.

Repeat __________ times. Complete this exercise __________ times a day.

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