Hip Popping

Posted by: Doug Cahill

We all have little cracks and pops from time to time and most of the time they are pretty normal and harmless.  Sometimes however they can be a little more serious and even indicative of a bigger problem.

If you have a constant popping sound in the Hip it may or may not be bad, because it can mean several things.

If you are very active or dance a lot I recommend you read our article about snapping hip syndrome, as it is likely what you have.

It is very important to figure out if something is wrong because there are a few serious possible side-effects of Hip Popping like tendonitis and bursitis.

Causes of Hip Popping

This is rarely an injury caused solely by old age, and the better news is that it is easily fixable in many cases.  However if you want to fix it you first have to identify what is causing the popping.

Popping or ‘snapping’ is usually caused by a tendon/band that gets caught on a bone it is passing by during movement, and just like an elastic band it eventually slides over the bone, but with a popping sound.  In particular for Hip popping, the IT band runs right along the side and back of the leg all the way up to your Hip, and often gets caught on the outside of your femur (thigh bone).

The cause for this type of popping occurring is typically either inflammation, tightness, or a muscular imbalance.

To Fix Hip Popping

Inflammation – Usually caused by doing more than your body can handle, for example starting to train for hours a day when you’re used to doing 20 minutes a day.  Ice and rest and usually within a few days to a week the popping will be gone.  Just make sure to build up your volume slowly, or even better do strengthening to prepare for the volume increase.

Tightness – Stretching is your best bet here.  You can make your own routine from our article on hip flexor stretches, or personally I would recommend doing yoga daily.  If you want to start doing yoga and haven’t before my favourite site for videos to follow along with is DoYogaWithMe.

Muscular Imbalance – This one is a little harder to diagnose in the first place.  You can do some general hip flexor strengthening just in case you have any weak muscles in the area causing it, but you may have to go see a physiotherapist, as they’ll be able to diagnose exactly what imbalances you have and exercises to fix them.