Managing Your Hips So They Don't 'Snap' at You

Have you ever stood up and felt an annoying tightness in your hip? What about a snap, crackle, or pop that most definitely wasn’t that Rice Krispies treat you had earlier? You aren’t alone. Almost 10% of Americans have or will suffer from a condition called Snapping Hip Syndrome, also known as Coxa Saltans. Snapping Hip is most common in active individuals, including dancers and those in high-impact sports involving jumping and running. However, it can also occur in less active people. The muscles, ligaments, and tendons around the hip joint can contribute to the pain and snapping. As the body gets weaker, activities may become increasingly painful, leading someone to consider the issue as a serious injury that may require surgery. Fortunately, the cause can be determined with a PRO~PT physical therapy assessment. As we identify the issue, we’ll develop a personalized treatment plan so you can get back to the activities you enjoy—without any extra sound effects. Here are a few simple low-impact exercises you can do at home that may help alleviate snapping hip and the accompanying pain.

Kneeling Psoas Stretch

1. Kneel on one knee with the other leg pointed straight in front of you.
2. Keeping your back straight, hip tucked, and glutes and abdominal muscles tight, lean forward and feel the stretch in the front of your hip and thigh.
3. Hold the stretch for 30 seconds to 1 minute.
4. Move back and repeat with the other leg.

Prone Press-Ups

1. Lie down on your stomach with your hands in push-up-ready position, palms down.
2. While relaxing your back, hips, and legs, push up using your arms, allowing your back to arch as much as possible.
3. Slowly move back down and repeat.

Bridge-Ups

1. Lie down on your back with your knees bent at about 90 degrees and your arms across your chest.
2. Push your heels down into the floor and lift your hips up by driving your knees forward until your body is straight from your shoulders to your knees.
3. Move your hips back down into the starting position and repeat.

Take control of your pain and get relief through physical therapy at PRO~PT. Call (559) 713-6806 to schedule an evaluation, or request an appointment here. Learn more about hip problems and treatment.