How to fix snapping hip

How to fix snapping hip

Snapping hip syndrome can really hurt your hip joint and hip bone. But how do you fix the affected hip?

If you’ve ever wondered if you’re developing dancer’s hip, or you’re staring down the barrel of a hip arthroscopy, this article is for you. You don’t have to put up with the discomfort of snapping hip syndrome forever – keep reading to find out how you can get your hip movement back!

What is snapping hip syndrome?

According to Nationwide Children’s Hospital, snapping hip syndrome “is a condition in which you may sense something catching or hear a popping sound or click in your hip when your hip joint moves. If you put your hand over the hip area, you might feel or even see the snap happen when walking, running, bending or getting up from a sitting position. This condition can occur in one or both hips. It does not always cause pain.”

Depending on where the snapping hip occurs, there are different names for and types of snapping hip syndrome:

1.) External snapping hip syndrome. This is on the side of the hip, right where the boney hip joint juts out. It occurs when the leg moves back and forth and is characterised by a tight iliotibial band in one of the hip muscles.

2.) Internal extra-articular snapping hip. This is in the front of the hip, as well as just inside it. It’s where one of the muscles responsible for flexing the hip stretches, gets caught on the hip bone, and then snaps back into place.

3.) Internal snapping hip syndrome. This occurs deep inside the hip joint. It is due to a tear in the cartilage.

How do I fix snapping hip?

There are a number of treatments:

  • Rest – It’s important to avoid movement that causes pain – so if you do a sport that puts you at risk of developing snapping hip syndrome, you need to stop once you develop snapping hips.
  • Physical therapy (PT) can help improve hip mobility on the affected leg. Therapists might use massage and ultrasound (high-frequency sound waves) to loosen tight hip flexors like the iliopsoas tendon. They might prescribe exercises like an iliotibial band stretch.
  • Over-the-counter medicines can be good pain relief.
  • Surgery – If none of the above treatments work, surgery might be an option.


If you’re unlucky enough to be one of those young athletes with a snapping sensation in their ball and socket joint, hopefully, you’ve found this article helpful.


What if I can’t afford a physical therapist?

That’s okay, the most important thing to do is rest. Try to avoid climbing stairs is possible until you get your hip strength back. Make sure you keep your joints lubricated and see if your doctors will prescribe you with steroid injections. There are many options to reduce hip pain and improve your relationship with your hip socket bone and hip joint cavity.

I’m worried I have early onset joint degeneration

If that’s the case, it’s important that you go to a doctor to get a formal diagnosis!

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