At first, it was just a small sound. A quick pop Maya got whenever she stood up from the couch. Nothing alarming, so she ignored it. But soon, that pop in her hip started happening during her morning walks, and along with the snap came the ache. It wasn’t painful enough to stop her in her tracks, but it was enough to make her wonder, “Is this normal?”
You’re not alone if you’ve ever felt or heard your hip “pop” or “snap” when you move.
It might feel weird, and even hurt. But the good news is it’s usually something that a physiotherapist can help with. Let’s break down what’s going on in plain English.
What Is Snapping Hip Syndrome?
Snapping Hip Syndrome (SHS) might sound intense, but it’s just what it says: a snap or pop you feel in your hip when you move. Sometimes it’s painless, other times, it can come with discomfort or sharp pain.
There are three main types:
- External SHS (most common): This happens when a tendon (usually your iliotibial band or gluteus maximus) rubs over a bony bump on your hip.
- Internal SHS: This one comes from inside the hip, often when your hip flexor tendon slides over a bone called the iliopectineal eminence.
- Intra-articular SHS (least common, but more serious): It happens when there’s an actual issue inside the joint, like a cartilage tear or loose fragment.
What Does It Feel Like?
Here’s how people often describe it:
- A click, snap, or pop when walking, standing up, or swinging the leg
- A sensation of catching in the front, side, or deep inside the hip
- Sometimes, aching pain, especially after a lot of movement
- A feeling like something is rolling over a bone
It can be slightly annoying, and if it keeps happening, it can make simple things, like climbing stairs, feel uncomfortable.
What Causes Snapping Hip?
Snapping hips tend to show up when there’s too much tightness, imbalance, or repetition around the joint.
It often shows up in:
- Dancers, runners, and athletes who do a lot of hip movement
- People who sit for long hours, then suddenly do intense activity
- Those with tight muscles or imbalances around the hip
- Growing teens, since muscles sometimes lag behind bone growth
The snap is your body’s way of telling you something is tight, out of balance, or overworked.
Can It Get Worse?
Sometimes yes, and other times no.
It may not be a big deal if it doesn’t hurt and only happens sometimes. But if there’s pain or it detereorates, it’s time to pay attention.
The longer a tendon rubs over bone without care, the more likely it is to get inflamed. Left unchecked, it can lead to:
- Tendonitis
- Bursitis
- Chronic joint irritation
How Can Physiotherapy Help?
Physiotherapists don’t just treat the symptoms, they figure out the root cause.
Here’s what to expect from a typical physio plan:
1. Assess How You Move
They’ll look at how your body moves, especially your hips, core, and glutes. Tight hip flexors or weak stabilizers are usually the culprits.
2. Create a Custom Stretching & Strength Plan
You’ll work on gently loosening tight areas (hip flexors, glutes, IT band) and strengthening the muscles that keep your hips in check.
“We see snapping hip syndrome in everyone. Quite often it is in active patients, like patients who play a lot of hockey and have tight hip flexors or weak glutes. The key isn’t just stretching, it’s restoring balance between strength and mobility,” says Lalitha who practices physiotherapy in Calgary at Brentwood Physio.
3. Use Hands-On Therapy
Manual therapy and dry needling can release tight spots. Sometimes, even simple changes to posture or how you walk can make a big difference.
4. Give You Home Exercises That Actually Work
You’ll leave with easy, targeted exercises that you can do at home. These are made to retrain your muscles so the snapping goes away and stays away.
What If It’s More Than a Tight Muscle?
If your physiotherapist suspects something more serious, like a labral tear or loose tissue, they might refer you for imaging, like an MRI. But no need to worry, most snapping hips are simple and can be treated without surgery.
When Should You Get It Checked?
Here’s a quick checklist. You should see a physiotherapist if:
- The snap is painful
- It happens often
- It’s been going on for more than a few weeks
- It’s affecting your everyday movement or exercise
Ignoring the issue won’t make it disappear. The good news is that physio treatment is often fast, simple, and gets you back to moving freely.
Final Thoughts
Maya finally saw a physiotherapist, and her hip stopped popping with a few small changes to her routine. She’s back to walking without second-guessing every step.
If your hip’s making noise or acting up, don’t just chalk it up to age or overuse. It could be your body asking for support, and that’s where physio comes in.
