Understanding Snapping Hip Syndrome and How to Fix It

If you've ever felt or heard a snapping sensation in your hip when walking, standing up, or moving your leg in certain ways, you may have Snapping Hip Syndrome (SHS). While it can be painless for some, others experience discomfort and stiffness that affect daily activities. Understanding the causes and treatment options can help you manage and improve this condition.

What Causes Snapping Hip Syndrome?

Snapping Hip Syndrome occurs when tendons or muscles rub over bony structures in the hip. There are three primary types of SHS, each with distinct causes.

External Snapping Hip is the most common form and happens when the iliotibial (IT) band or the gluteus maximus tendon snaps over the greater trochanter, the bony prominence on the outside of the hip. This type often affects runners, dancers, and athletes who perform repetitive hip movements.

Internal Snapping Hip involves the iliopsoas tendon, which moves over the front of the hip joint. The snapping is usually felt deep in the groin and can occur when flexing or extending the hip. This type is commonly seen in people who engage in activities requiring high knee lifts, such as martial arts, cycling, or gymnastics.

Intra-articular Snapping Hip is less common and is caused by structural problems inside the hip joint, such as a labral tear or loose cartilage. Unlike the other types, this form of SHS is more likely to cause persistent pain and may require medical imaging for diagnosis.

How to Improve Snapping Hip Syndrome

For many people, SHS can be managed effectively with conservative treatments that focus on mobility, strength, and biomechanics.

Activity Modification is a key step in reducing snapping and discomfort. If certain movements, such as high-impact exercises or deep hip flexion, trigger symptoms, adjusting your routine to include lower-impact activities can help. Temporary rest from aggravating activities allows the tendons to settle and prevents further irritation.

Stretching and Mobility Work can be highly effective in addressing muscle tightness that contributes to SHS. Stretching the hip flexors, IT band, and glutes can help reduce tension. Hip flexor stretches, where you assume a lunge position and gently push your hips forward, can relieve tightness in the front of the hip. Similarly, IT band stretches that involve leaning sideways while crossing one leg behind the other can decrease tension on the outer hip.

Strengthening Exercises play a crucial role in stabilising the hip and preventing excessive movement of tendons over bony structures. Exercises such as glute bridges and clamshells target the gluteal muscles, which help support the hip joint. Strengthening the core with planks and dead bugs can also improve overall hip stability, reducing unnecessary strain on the tendons.

Foam Rolling and Massage Therapy can be beneficial for loosening tight muscles and improving circulation to the affected area. Rolling out the IT band, quadriceps, and hip flexors can alleviate tightness that contributes to snapping sensations. Massage therapy, including deep tissue work or trigger point release, may further help with muscle relaxation and pain reduction.

Chiropractic and Manual Therapy can address underlying biomechanical issues contributing to SHS. A chiropractor can assess and correct alignment issues, provide soft tissue therapy, or use techniques such as dry needling to release tight muscles. Proper alignment and muscle balance are key in preventing chronic irritation of the hip structures.

Biomechanical Assessment may be necessary for those who experience persistent snapping or pain. Poor posture, gait abnormalities, or muscle imbalances can place excessive stress on the hip joint. A professional assessment from a chiropractor or physiotherapist can help identify these factors and guide a personalised treatment approach.

In cases where conservative treatments do not provide relief, further investigations such as MRI or ultrasound imaging may be needed to rule out labral tears or structural abnormalities. If significant joint damage is present, corticosteroid injections or surgical intervention might be considered.

Moving Forward

While Snapping Hip Syndrome can be frustrating, it is often manageable with the right approach. By focusing on mobility, strength, and movement patterns, you can reduce symptoms and improve hip function. If your snapping hip is interfering with your daily activities or exercise routine, seeking professional guidance can help you develop an effective treatment plan tailored to your needs. At Epoch Health, we offer evidence-based care to address hip pain and movement dysfunction, helping you stay active and pain-free.