Strengthening Exercises

strengthening exercises can ease snapping hip painResearch has shown that Snapping Hip Syndrome can be rehabilitated by strengthening specific muscles that support the hip and joints in the surrounding area. Sometimes exercises that involve abduction (the movement of a limb or other part away from the midline of the body, or from another part) help move the joint in ways that you may not necessarily be able to do during normal walking or running movements. These type of movements can restore tissue flexibility and help normal function return to the joint, allowing for healthy and less painful movement to occur in the joint during activity. A few exercises that include these types of exercise are as follows:

  • Side-lying Hip Abduction Exercise: is used to work the right hip abductor by first lying down on your left side. Make sure your hips are placed on top of each other (right hip directly over left, and vice versa) and that your body is in a straight line. Your pelvis should not be hitched or tilted forwards or backwards. Take one second to lift the top leg up while breathing out. Hold this top position for 3 seconds and then slowly return to the starting position while breathing in. You can repeat this exercise 15-25 times on each leg.
  • Hip Drop: This is performed by standing sideways on a step with the uninjured leg. Keeping your affected leg straight, drop the injured leg down using your pelvis and hip muscles and bring the leg back up to the starting position. Try to avoid allowing the pelvis to rotate forwards or backwards. Repeat this step 20-25 times, or as much as necessary.
  • The Clam Exercise: is performed by lying down on your side with your knees, ankles and hips directly stacked on top of each other. With your legs bent at the knees in a 90 degree angle, lift the top leg up while still resting your ankles together. The motion you make should look like a clam opening and closing. Hold the open/up position for a few seconds and slowly lower the leg back down to the starting position.