Snapping Hip Syndrome: Fix your clicking hip joint with these 5 effective exercises

Best exercises: Tight hip flexors are often a culprit in Snapping Hip Syndrome (Image: Canva)

Snapping Hip Syndrome, also known as coxa saltans, is a condition that causes a clicking or popping sensation in the hip joint when moving the leg, often raising a shooting pain in the lower body. This discomforting syndrome can affect anyone, from athletes to office workers, and is characterised by three distinct types: internal, external, and intra-articular.

The snapping sensation can result from the tendons, muscles, or cartilage in the hip joint moving over the bones or each other. Although this condition is usually not severe, it can be quite bothersome and even painful. The causes of this syndrome vary, with muscle imbalances, overuse, and anatomical factors often playing a role.

To help you find relief from this ailment, we've compiled a list of five effective exercises that can alleviate the discomfort associated with Snapping Hip Syndrome.

1. Hip Flexor Stretch

Tight hip flexors are often a culprit in Snapping Hip Syndrome. To alleviate this, begin by kneeling on one knee and extending the other leg in front of you at a 90-degree angle. Gently shift your weight forward, ensuring your pelvis tilts slightly backward. You should feel a stretch along the front of your hip. Hold for 20 to 30 seconds, and repeat on both sides.

2. Clamshell

The clamshell exercise targets the hip abductor muscles, helping to improve hip stability. Lie on your side with your legs bent at a 90-degree angle. Keep your feet touching while lifting the top knee as far as possible without moving your pelvis. Hold for a moment, then lower your leg back down. Perform two to three sets of 12 to 15 repetitions on each side.

3. Standing Hip Abduction

This exercise helps strengthen the hip abductor muscles while standing, mimicking real-life movements. Use a sturdy chair or wall for balance support. Stand upright and raise one leg sideways, keeping it straight. Hold for a moment, then lower it back down. Complete two to three sets of 12 to 15 repetitions on each side.

4. Glute Bridge

The glute bridge exercise helps activate the gluteal muscles and improve hip stability. Lie on your back with your knees bent and feet flat on the floor. Lift your hips upward, ensuring your body forms a straight line from your shoulders to your knees. Hold for a moment, then lower your hips back down. Repeat for two to three sets of 12 to 15 repetitions.

5. Hip Flexor and Quadriceps Release:

Using a foam roller or a tennis ball, you can target the hip flexors and quadriceps to reduce tension and alleviate snapping sensations. Lie face down on the floor with the foam roller or tennis ball placed under your hips. Roll back and forth to release tension in this area. Spend one to two minutes on each side.

While these exercises can help alleviate the discomfort of Snapping Hip Syndrome, it's essential to consult with a healthcare professional or physical therapist to determine the best approach for your specific case. They can provide a tailored exercise plan and advice on managing and preventing the condition effectively.