The sensation of a snap, click, or pop in the hip during movement is a common experience, particularly when performing exercises like leg raises or squats. This phenomenon, often referred to as Snapping Hip Syndrome, can be startling but is frequently a painless and benign issue. It occurs when a tendon or muscle catches and then quickly releases as it passes over a bony structure in the hip joint.
Understanding the Two Main Sources of Hip Popping
The majority of benign hip popping comes from one of two locations outside the hip joint, categorized as internal or external snapping hip syndrome. Internal snapping is the most likely cause when the popping is felt in the front of the hip, common during leg raises. This type involves the iliopsoas tendon, the primary hip flexor muscle group. As the hip moves from a flexed position back to extension, the iliopsoas tendon can momentarily catch and snap over a bony protrusion on the front of the pelvis or the head of the thigh bone.
The second common type is external snapping, which occurs on the outside of the hip, over the large bony bump called the greater trochanter. This sound is caused by the iliotibial (IT) band or the gluteus maximus tendon snapping as the hip moves. The IT band is a long, thick band of connective tissue that runs along the side of the thigh. When the hip is flexed or rotated, this band can momentarily catch on the greater trochanter before sliding across it, creating the external snap. Both internal and external snapping are extra-articular, meaning they happen outside the joint capsule.
When Hip Popping Requires Medical Attention
While extra-articular snapping is generally harmless, a pop accompanied by certain symptoms can signal a more serious intra-articular issue within the hip joint. It is important to look for “red flags” that indicate the popping might be more than just tendon friction.
If the popping sensation is accompanied by sharp, intense pain, especially deep within the groin or hip, it warrants a medical evaluation. A warning sign is a feeling of the joint locking, catching, or giving way, which suggests the bone is momentarily getting stuck in the socket. These symptoms, along with instability, may suggest damage to the fibrocartilage rim around the hip socket, known as a labral tear. If the popping is consistently painful and is accompanied by an inability to bear weight or a loss of range of motion, consult a healthcare professional.
Targeted Stretches and Movement Modifications
Addressing benign snapping hip syndrome focuses on improving the flexibility of the involved tendons and strengthening the surrounding supportive musculature. The goal is to allow the tight tendon to glide more smoothly over the bony structure without catching. A kneeling hip flexor stretch can help lengthen the iliopsoas tendon, often the source of the internal snap during leg raises. Kneel in a lunge position and gently push the hips forward until a stretch is felt in the front of the hip and thigh, holding the position for 30 seconds.
For external snapping, the figure-four stretch is effective for increasing the flexibility of the glutes and the iliotibial band. This involves lying on the back and crossing one ankle over the opposite knee, then pulling the uncrossed knee toward the chest until a stretch is felt in the buttock and outer hip. Strengthening the gluteal muscles, particularly the gluteus medius, is important for stabilizing the hip joint and controlling movement. Exercises like clam shells, performed by lying on your side and opening the top knee while keeping the feet together, help build this strength.
Modifying the leg raise exercise can immediately reduce the popping. Reducing the total range of motion, particularly when the leg is fully lowered, can prevent the tendon from snapping over the bone. Slowing down the speed of the movement, especially the lowering phase, allows the tendon to move with better control, decreasing friction and the resultant pop. Slightly rotating the foot inward or outward during the leg raise may shift the tendon’s path and prevent it from catching.