Iliopsoas Tendonitis (Snapping Hip Syndrome) Stretches & Exercises - Ask Doctor Jo

Iliopsoas tendonitis, which is also known as snapping hip syndrome or dancer’s hip, is when you feel a snapping sensation when you flex and extend your hip. These stretches and exercises should help. See Doctor Jo’s blog post about this at: www.askdoctorjo...
Iliopsoas tendonitis can cause pain and be very annoying.
The first stretch will be a quad stretch. Get into a lunge position. Place the knee of the quad you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. Then grab the ankle of the side you want to stretch and pull it up towards your buttocks. Hold for 30 seconds, and do it 3 times.
Next, you can stay on your knees, and put the leg you want to stretch out in front of you for a hamstring stretch. Try to keep your knee straight and your hips forward. With your back straight, bend forward at your hips. Hold the stretch for 30 seconds and do it three times.
Now you will sit on the ground with your knees propped up out in front of you. Take the leg of the side you want to stretch, and cross it over the other leg just above the knee. This will look like a figure 4 if you are looking down at your legs. You might feel the stretch already, but if you don’t, keeping your back straight, bend forward at your hips. Hold this stretch for 30 seconds, and repeat 3 times.
This stretch is a very intense stretch and will hurt for some people. For the IT band stretch, if you have a noodle or foam roll, lie on your side with the injured side down on the roll. Gently roll/pull your leg up and down from the hip to just past the knee. Start off with 30 seconds and work your way up to a minute.
Now you are going to get onto all fours or in the quadruped position. Try to keep your hands directly underneath your shoulders, and try to keep your back in a straight line, no arching up or down. You can do the exercises two different ways. First you can put your leg straight out behind you, and lift it up and down. You can also bend your knee with your foot facing the ceiling, and push your foot upwards.
Finally, roll over onto your side with the side you want to work on top. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. Try not to let your leg come forward. Also, keep your hips up towards the ceiling, perpendicular to the ground. This is going to work your hip abductor muscles. Start off with 10 of these and work your way up to 20-25.
Related Videos:
IT Band Stretches & Exercises:
• IT Band Stretches & Ex...
Hip Bursitis Stretches & Exercises:
• Hip Bursitis Stretches...
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Iliopsoas Tendonitis (Snapping Hip Syndrome) Stretches & Exercises:
• Iliopsoas Tendonitis (...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@Hema-gt7zb]

Hi Dr. Jo my PT has been advising me to watch your videos. I've been watching a few. Thanks a lot. Your dog is very cute. Have you got a video on pudendal nerve entrapment by any chance. Regards

[@AskDoctorJo]

You're welcome, and thanks. 🐾 I don't have one specifically for that, but this might be worth looking at: kzbin.info/www/bejne/jnvSeZ1pqKenpNk

[@Hema-gt7zb]

@@AskDoctorJo Sure will watch it now. Thanks for a prompt reply. God bless

[@AskDoctorJo]

You're welcome, and thanks. I hope they help.

[@scottgilmour2135]

Hi Doctor Jo, I’ve just subscribed :-) Thanks for the video. My son is 15 with terrible snaps going on. He plays a lot of football so twisting sprinting and kicking. He also does leg raises and it sounds pretty bad too. Will this help him? Thank you

[@easypac_73]

Doing all the stretches/exercises in this video every other day has cured my hip popping after having it for many years, I truly can’t thank you enough.

[@AskDoctorJo]

I'm glad it helped.

[@XxRainbowPopsiclesxX]

I had no idea there was a name for it! I always wondered why I was able to make my right hip make popping sounds and how it was always the one that hurt after any workout with incline

[@elflako1392]

I thought it was just something my body did I'm amazed there is so many people that have the same problem I have

[@calvinkang1224]

Recently I just started to feel snapping hip maybe for few weeks, it doesn't hurt but I could definately feel that uncomfortableness, fortunately I found this video and it works really really well. Thank you so much for sharing.

[@AskDoctorJo]

You're welcome. I'm glad it has been helping!

[@prabashigunasena957]

Im a obese girl who is just getting familiar with all the exercises im supposed to do.Earlier I couldnt do any.its almost a month since I started working out and now I have the energy to perform all.But unfortunately SHS is annoying me. @Calvin Kang how do you feel now? is it completely gone?

[@nuruddinsamnani7642]

is it cured?

[@nuruddinsamnani7642]

i need help i have same issue

[@Dragonwing5036]

You're lucky it doesn't hurt, treat it now because it will hurt!!!!. I started getting what I called a pop four years ago. The Ortho told me it was my flexors, go to PT. I did, but it never really went away. Two years later, I have a horrible pain in my right hip (I thought it was my sacroiliac). Same Ortho said it was related to the flexor issue. He told me to keep doing yoga - I practice daily and walk. I did. Another year later, the popping is worse, my inner thighs are so tight and my back/hip is so painful and worse at night. A different Dr and an MRI later, I have iliopsoas bursitis.

[@marizlomarda]

I am a nurse and I also feel the pop whenever I extend my leg. I'm glad I have found this video. I will do this daily and see how it goes. Thanks!

[@AskDoctorJo]

You're welcome! I hope it helps.

[@nuruddinsamnani7642]

how is ur pop now?? i have same issue pls help

[@kindacreative7220]

Both of my hips pop whenever I do my abs workouts. Hopefully this video helps

[@synergyblue3467]

KindaCreative has this video helped you at all? Need to know how much I should dedicate doing this stretching because I play soccer and it hurts to kick the ball

[@kindacreative7220]

@@synergyblue3467 I've done it for quite a few day now and it does help with it.

[@synergyblue3467]

KindaCreative thanks for the response!

[@JJ-902]

Same, bicycle crunches for me, makes my hips pop, bruh

[@lumkastrati1956]

@@JJ-902 it is so annoying, thats why i almost never do abs excercises

[@judyczlbz]

Months ago I developed a snapping hip and found this video, started doing it and it really helped. Then after weeks, it seems that the snapping hip had gone away even though I had stopped doing the exercises! But today I felt a couple of "snaps", they are very brief but painful, so I reviewed this video and started the exercises again. I hope I'll avoid any really painful episodes of "snaps." I love your videos, you kindness, your teaching, and you're sign off "I hope you feel better." There are others I've used that have been helpful, like for vertigo.

[@AskDoctorJo]

Thanks. I'm glad they have helped. I hope they help again.

[@dennissavoie9319]

Exactly what I needed. Pass martial arts caused both hips with snapping hip syndrome. I get iliopsoas tendonitis frequently if I sit long periods. I am playing golf everyday now.

[@BreakBeatStu]

Teaching is a real skill.... you’re a great teacher! Thank you Doc, wish you all the best and every success 👍👏✌️

[@AskDoctorJo]

Thank you, and you're welcome!! Good luck.

[@RobinJH89]

Definitely going to try these. Been feeling my groin pulling when I’m walking suddenly or just getting up from seated/lying position.

[@AskDoctorJo]

I hope they help.

[@harshitajain9254]

Have you tried? Got results?

[@RobinJH89]

Harshita Jain It’s a bit less of of an impact and it’s not as noisy.

[@satan2182]

@@RobinJH89 nice

[@looney2032]

I’ve had this since I was little. My hips would pop whenever I sit cross legged or even walk. It causes no pain but there have been people who would stare at me when it happens.

[@makeupbykhani8178]

Hi buddy. Hope you get my message and reply me..... Really wanna ask that what's your age now? And is it gone now?????

[@dawnm1609]

Me too 😂

[@stefangermanski2668]

I had the hip cracking problem for years, i wasn't able to do lower ab workous cuz of it and it was really frustrating. After doing the first stretching exercise for the first time, it decreased the tension for 90%! Thank you!

[@AskDoctorJo]

You're welcome!

[@stefangermanski2668]

@@AskDoctorJo If i may ask, when i tilt my head downwards and do left and right motions, it makes a popping sound, do you know why that is, and how i can fix it?

[@AskDoctorJo]

Unfortunately, that could be a number of things. If it's not painful, it might just be normal wear and tear.

[@jess-xn2ty]

literally same omg

[@abrahamcontreras892]

Thank you for sharing this video. I took 4 days off from running so my leg can recover but it never did.After doing this stretch it feels way better.

[@AskDoctorJo]

You’re welcome.

[@Rae_5465]

Same last name haha

[@OneDgirl13]

so, everytime i do leg raises, my hips snap on the inner side of the thigh (both of the hips). Is that normal and is it the snapping hip syndrome? It makes working out uncomfortable

[@sariyahanz3830]

Also experiencing the same thing.

[@brittanybertolin8859]

Same

[@JJ-902]

Same

[@yulana990]

I have the same and went to the doctor who heard such a loud pop and confirmed it is snapping hip syndrome. This is also stated online = "It's very common to find that one of your hips clicks or pops with certain movements, particularly when you are lowering your leg from a raised position. The medical term for this problem is 'snapping hip syndrome' and although it can be disconcerting, there's usually nothing to worry about." I also get the snapping sounds with leg raises and sometimes squats, but snapping hip syndrome can be fixed and isn't permanent or anything, I'd say to check with a doctor who would probably advice a physical therapist :)

[@jordansultanabell25]

Same....

[@purrrr1]

I had a stroke a year ago and have had soooooo many difficulties since then. I have an impinged rt FAI and lt shoulder and tendonitis everywhere in addition to bilateral feet pain and soreness. It's a process!!!! I have had P.T. and watched your videos. Let me just say that your videos are awesome and very helpful. Kudos to you for taking the time to help people in their homes

[@AskDoctorJo]

Thanks! I'm glad they have been helping. Good luck with the rest of your recovery.

[@rockamor4104]

You're a brilliant teacher doc! Thanks so much. I am getting better daily because of your excellent way of communicating and the way you take your time to show the movement. God bless you .

[@AskDoctorJo]

Thanks, and you're welcome! You too.

[@Lucianphxaz]

You're awesome. Felt instant results and relief. God bless you.

[@AskDoctorJo]

Thank you!

[@paulawhittaker9021]

Thank you so very much for this video...I got some amazing relief!

[@AskDoctorJo]

You're welcome. I'm glad it helped!

[@opalessense]

Had a muscle spasm immediately when I did the first stretch. I'm so out of shape! wish i discovered your channel earlier. It gives me hope i can regain flexibility and strength.

[@AskDoctorJo]

Hopefully it will help.

[@opalessense]

2 weeks later i can do these stretches, yay! I still have poppinf hips but not as much

[@AskDoctorJo]

Glad they are helping!

[@emstuart1976]

You are fast becoming one of my favorite you-tubers. p.s. LOVE your Tshirt!

[@AskDoctorJo]

Thanks!

[@ketanbassi7628]

My muscles are so tight right now that I am not even able to do the stretches properly right now. But I am sure this is really helpful since I am feeling the stretch in the exact spots. Thanks a lot for this.

[@AskDoctorJo]

You're welcome.

[@antonialasicki9969]

Keep at it! It works. 👍

[@Charlie-Rivers]

Thank you Doctor Jo for showing these 'very helpful' exercises. I can use these easily at home. I'm a fan from now on. :) Kind regards, Charlie.

[@AskDoctorJo]

You're welcome. Good luck!

[@wandarosario860]

Hi Dr. Jo! I had on my left leg total hip replacement surgery 3 1/2 months ago. I have hip displasya and my orthopedist said he had some challenges to ace the prosthesis but was happpy with the surgery results. I'm walking without cane, bending, twisting, driving and getting strength on my leg. Therapist and Dr are happy with my progress. Little by little I'm getting my independece back. Before my surgery due to the pain i was compensating with my right leg ( wich loocks stronger than my left leg). My problem is a constant pain inside on my left side, buttocks left side) lower bsck pain, shutting pain that come and go and snaping of my hip mostly in the morning when I stretch in bed. My therapist said that my pel vic muscle is very tight and we started some massages (painful). I have pain in diferent areas of my leg specially inside my thigh but it's number to touch and the muscle above the knee,( feels like I have a stretch band pulling inside lol) . I'm waiting for my insurance to approve more therapies in the mean time I'm going to add these exercises to my routine. Any suggestions?

[@youarewhoyoucanguard]

jojo all love from Vermont. After several herniated discs from hoops I was left with hip and leg pain consistently. I went to spine clinic for athletes, saw five great chiropractors, no real improvement. Just after the first exercise alone the pain is gone. Thank you.

[@AskDoctorJo]

You're welcome.

[@joelkoffi2806]

Thank you Doc , you’re actually teaching and doing the work without any perverse intention , also keep a good representation of yourself keep up the good work

[@AskDoctorJo]

You're welcome, and thanks.

[@xanxaamaral8636]

Thank you!! I found this before it was too late, I ve had this feeling of pain/popping/stifness for some weeks and it was getting worse because of a summer dance intensive I went to. I cant thank you enough, I ve done some of these and it still hurts obviously, but I just feel like its getting better. So I am hoping that in a month when I am back at dance I ll be fine. Thank you again ❤️

[@AskDoctorJo]

You're welcome. I hope it continues to get better.

[@Periklis02]

I have a snapping (popping) at the upper inner thigh when internal rotating my thigh. Often without hurting. When doing some internal rotation reps, it stops snapping but it starts snapping again the day after. I first felt the snapping, without pain, in the deep squat position during the warm up.

[@AskDoctorJo]

Hopefully these will help. Good luck!

[@mkh6035]

Same mahn..hows your leg..if you solved it how did you do it?

[@nehalshaikh9620]

Same here...

[@Periklis02]

I believe that Dynamic warm-up before every workout (20 min), static stretches after for cool down (10 min) and walking for 30 min every day helped me recover. I also did the same dynamic routine on day offs. These habits are definetly a game changer.

[@tnguyen6404]

Great video, and I really enjoy how Dr.Jo presents it! Like it can be done by anyone.

[@allisonkay2880]

Wow, my hip (and my back) feels better after one session! Thank you.

[@AskDoctorJo]

You're welcome. Glad they helped!

[@langstonreece7215]

that figure 4 stretch is a lifesaver. I was trying to find a way to separate the two bones temporarily without injuring myself and that was the one. 🤝🏾 thanks doc

[@AskDoctorJo]

You're welcome.

[@ryanjonesky]

After two weeks of these exercises, I see a big difference. I added rolling on a baseball against a wall the ball on the outside of hip and traditional hip flexor stretches. Thanks

[@AskDoctorJo]

You're welcome.

[@starless9]

So good! Been having pain on the left hip after putting on more running mileage. It feels good being able to help the mend.

[@KayMartin1]

These stretches and exercises really help a lot. Thank you, Doctor Jo!

[@AskDoctorJo]

You're welcome!

[@julieanne3119]

I don't like working out anymore because my hips always pop. The popping doesn't hurt but it's just really annoying

[@amberthomason5124]

Mine does same thing, it’s so annoying

[@julieanne3119]

@A A hello! It’s still the same. It annoys me and I don’t know what to do. I noticed even my right shoulder kinda pops. I might have done the same thing w you

[@hollid175]

Thanks Dr. Jo, you're awesome. I have been telling everyone about your channel. Have a great week

[@AskDoctorJo]

You're welcome, and thanks! You have a great week too!

[@GhostBlade_888]

God bless you lady I feel much better already, gonna do this for a month and see if it fades I got a left leg hip snap without pain but because I have APT from setting on my desk for at least 6 hours daily since 5 years and I suffered back pain and duck posture. Already workings on APT but going to add this exercise to the list too. 🙏❤

[@user-ni1he8qv6u]

howz ur hip now. ?

[@JM-iw2ef]

Thank you so much! These exercises are perfect! Much appreciated!

[@AskDoctorJo]

You're welcome!

[@philcooper9225]

I've found that corrective low weight deadlift helped me after I got loosened up with these stretches. Thanks!

[@AskDoctorJo]

You're welcome!

[@briefacse3304]

Im a gymnast so whenever i lie down and split my legs and bring them back up or do leg raises it pops and its so loud and feels so uncomfortable

[@heyitscaroline]

This is the frustrating part! Everything I've looked at says oh you need to do specific exercises and stretches to fix this. Im already limber as heck; i do all of these stretches and more and exercise regularly and my hip STILL pops

[@BrownDogIsInTheHouse]

Hello doctor your videos are very useful . I have learnt a lot from them and I often share it with my physiotherapist to learn the finer points. Can you please consider making a video series for patients with limitation. For example I suffer from chronic abdominal muscular pain and I have to find and improvise on exercises for upper body so that I do not strained the abdominal muscles further. I therefore found a way to exercise biceps and triceps by lying down. It would be great if you can perhaps describe more for exercises for upper body which people with back or abdominal pain can do while lying down. You can make similar search series for people with other limitation also. Thank you and may God bless you for taking the time out to share and educate on such important topics :-)

[@AskDoctorJo]

Thanks, and you're welcome. I can definitely look into adding some modified videos like that. Good luck.

[@TurnDisUp]

I’m a 22 year old male and my left hip cracks if i do exercise, sometimes i have muscle pain around buttock, and hip, it started 1 month ago, i really hope this video helps.

[@RaphZen77]

So, the video help you or not ? I’m in the same situation...

[@prabashigunasena957]

Me too.its just the first month for me and i was getting used to my exercises and becoming stronger.and SHS came out of nowhere

[@lb4660]

Another excellent video. I felt relief while stretching. Thank you again Dr Jo!

[@AskDoctorJo]

You're welcome!

[@freehoopoe]

This was very helpful, instant pain relief. Thanks

[@AskDoctorJo]

You're welcome.

[@serein_11]

My hips have been this way ever since I was a kid. It happens even when I walk. It's painless. Will these excersizes still help? Is it a serious condition?

[@robindavey7820]

Best video I've found for hips. Feels way awesome! Thanks :)

[@AskDoctorJo]

Thanks, and you're welcome!

[@ebdaalaithaar3736]

Dr. Jo, your exercises are not only simple to do but also very, very useful. I have picked some of them using to treat my arthritic knees and hip since I first saw them demonstrated by you. I have been a taekwondo and fitness coach for over thirty years though I quit Taekwondo long time ago due the football injury. It ended my Taekwondo career, but I never quit fitness and other exercises such as stretching and calisthenics. Your exercises have brought big changes and I have designed a new set of exercises including yours to overcome the chronicle pains of arthritis. I have notice a big change so far. When I start running, I'll let you know about my exercises or share them with you. Thanks very much for your free physiotherapic contrilbultion via the KZbin. May God be with you!

[@AskDoctorJo]

Thanks, and you're welcome!

[@maylisa962]

As i still deal with upper hamstring tendinosis, this was good to watch

[@AskDoctorJo]

I hope it helps!

[@tomfini2900]

Doctor Jo's videos are amazing. Truly a life saver!

[@AskDoctorJo]

Thanks :-)

[@nicolec8413]

Your video has helped me so much this morning 😊 thank you

[@AskDoctorJo]

You're welcome.

[@deionpeterson9531]

You couldn't imagine how much I love because of this video lol.

[@shehatesxani6217]

This helped me alot i play soccer and everytime after i kick the ball a couple of times my hip snaps and its really painful after i used this video for a week or so it got less thank you alot🙏🏻❤️

[@AskDoctorJo]

You're welcome.

[@axc9n]

I’m gonna try this out and I hope it works I can’t do my workouts well I'm tired of this

[@b5005]

Did it work?

[@RamanVenu]

Loved this video, going to do all these now, I've had bad snapping hip for a few weeks now

[@AskDoctorJo]

Thanks. I hope they help.

[@user-ni1he8qv6u]

hi raman did your snapping go away?

[@jamalalturky9707]

DR JO YOU ARE MY HERO

[@AskDoctorJo]

😎

[@bunzibot98]

I’m gonna try this every day. I’ll give weekly updates on the progress. Remind me to update ya’ll😬❤️

[@bunzibot98]

Eve Barragan thanks for reminding me! It’s still popping, honestly haven’t noticed any improvement. I’m gonna keep doing it for the next couple weeks and see what happens.

[@NoahtheProdigy]

Eve Barragan any update?

[@maikeru7815]

She forgot it's been 4 months😆

[@bunzibot98]

@@maikeru7815 i did it for a few weeks but it never got better. My hip still be poppin 🤣

[@Alex-jr4rs]

Its the abs, glute minimus and medius problem...If the core is thight and straith will nota pop

[@amandamills6181]

Please make a video for people who are older, &/or have pain, who can't kneel at all!!

[@five_star_images3019]

Thanks very much. This actually worked for me. Thank you will stick with the exercises!!!

[@AskDoctorJo]

You're welcome. Good luck.

[@dustytrout5]

Thanks Doc, just making notes for myself: 2:08 4:43

[@AskDoctorJo]

You're welcome.

[@TurboPersonalTraining]

Thank you so so much I didn’t know I needed this video

[@AskDoctorJo]

You're welcome.

[@annelohuis1]

Thnx! Couple of questions: 1. How often should you do these excercises? 2. So it is not wrong to stretch before excercising? 3. What if hips and it band is loose but adductors and outher hip keep hurting while doing the last two excercises? Thnx , Anne !

[@AskDoctorJo]

You're welcome. They can be done 2-3 times a day. I always recommend a quick warm up, then stretch, and then exercises. Have you been diagnosed with this or do you just think it's what you have? It might be something else going on, so I'm not sure about your last question since I can't evaluate you.

[@annelohuis1]

@@AskDoctorJo thnx dr Jo! I hear a lot that passive stretching before excercising is not the right thing to do, but you can do dynamic stretching. A second therapist said that my hips were uneven/pelvis was not in line. The first one did not noticed that because i went there because of pain in my adductor. Glutes were tight and that was what she treated but that did not help. The second one saw the main problem. With a lot of passive and dynamic stretching backpain and hippain are less now and i am more flexible but with strengthening it i get pain in hips and adductors

[@AskDoctorJo]

You're welcome! Dynamic stretching is good, but when injured sometimes it's hard to do, and not possible for all muscles. Static stretching is beneficial (I wouldn't say it's not the right thing to do, especially with an injury) and you want to lengthen the muscles before strengthening them to get the best results. You don't have to spend a long time on it though.

[@annelohuis1]

AskDoctorJo thnx again! What do you recommend regarding the last two excercises? Is there an alternative ?

[@AskDoctorJo]

You're welcome. I have many different ones for both glut max and glut med. You can find all my videos at: kzbin.info As for specifics, unfortunately, I don't know since I can't evaluate you.

[@jaydenregister8001]

Hi doctor Jo! I am a dancer of almost 11 years now and I have begun taking more classes starting this year. I believe that I have developed this problem. As a young dancer since I am 15 I am very worried by this because I have reached excruciating pain in my hips while stretching and dancing. I am quite a flexible person but slowly I have lost my flexibility in my hips when turning my hips outward. It has become not only painful but limiting in everyday life and I have yet to find a physical therapist that sees young dancers of my age. If you have any advice plz reply!!

[@mithunkumar-vm5iw]

How are you now

[@carolejackson8357]

Thank you. I never heard of snapping hip syndrome. but I have had those symptoms I can remember as early as High School. I first noticed it and dance class more than 30 years ago. It's only noticeable during exercise and in daily activities of living. Even when I have been extremely fit that snapping has always happened. I just thought that was normal for me. Is that a potential problem?

[@AskDoctorJo]

You're welcome! Not if you've had it that long and it hasn't given you problems. It could also be your labrum, but if it hasn't really hurt, just more annoying, then you should be okay. Good luck.

[@carolejackson8357]

+AskDoctorJo Thanks. Its only a little uncomfortable / annoying. The only pain is when I bring my knee to opposite shoulder w the piriformis stretch. There is NO clicking with that. It is just intense pain. But l have found that if I enter the stretch by first externally rotate and abduct the hip before crossing over then I avoid the pain. I don't know if this is logical. But, it almost feels like if I don't do that the iliopsoas or something is getting pinched. Have you experienced that scenario with anyone before? If so, I'm curious about the physiology that causes it.

[@AskDoctorJo]

It does make sense for the external rotation to take the iliopsoas out of the way. That sounds almost more like a joint issue than the muscle, but unfortunately without getting to evaluate you, I really am not sure.

[@carolejackson8357]

+AskDoctorJo Thanks so much for all you do. Since that pain has been forever also, it never occurred to me that it is an ailment.

[@AskDoctorJo]

You're welcome! Good luck!

[@JimmyVu415]

Does this help with hip “catching” and “locking”? I have this in my left hip and it feels unstable :/

[@AskDoctorJo]

That sounds a little more like a labral issue. Did you have an injury?

[@scientificartchannel3146]

@@AskDoctorJo i sometimes feel cramps and very unstablity in my left leg. I fell from stairs when i was 7 years old. And also soneone pushed me when i was 6 years old. Studied for hours sitting . I have lordotic - khyposis well. My question " is lordosis bring someone snapping hip syndrome"? Please tell me

[@nybabz]

you always HELP ME! THANKS.

[@AskDoctorJo]

You're welcome!

[@gzumafia2391]

Would these stretches be good for me, my left hip pops on the side of my hip and I don’t feel any pain only discomfort. Im afraid that it will affect me in the future since i do alot of weightlifting.

[@motoknivesandgunsbyjt]

Time out for a sec. So I have been running and training for a half the past 3 months. I decided to incorporate yoga in my training for flexibility for the past month. All of a sudden I’m getting this snapping hip on the right. My flexibility has improved greatly in this time. From the research I’ve done this can be caused also by weakness of the hip vs tightness and that stretching may complicate the issue. I’m pretty flexible as I come from a martial arts background. So how do I determine (other than going to a specialist) that it’s a weakness vs tightness issue? Ty ty!

[@AskDoctorJo]

Often weakness and tightness are the same. People often think if something is tight that it's strong, but it's not. It's usually tight because something is weak, and not doing what it's suppose to. Over stretching can make it worse, but when you stretch properly, and not pushing into the ligaments, and just the muscles, it won't make it worse. So stretching and strengthening is really the best option.

[@sirrobinofloxley7156]

Awesome, feels great, thanks so much 👍😎

[@AskDoctorJo]

You're welcome.

[@ayushshukla3557]

Please tell what are the tests we can perform for popping hip bones. To better get to know what is the main reson for the popping sound in my hip bones. Please reply.🙏🏼🙏🏼

[@folaketaylormd]

Awesome. This was so bad 5 years ago that it healed with my iliopsoas shortened, and I needed surgery to lengthen it. I have multiple sclerosis. I won’t ever let it get that bad again! Great video!!!

[@AskDoctorJo]

Thanks!

[@folaketaylormd]

Didn’t realize my IT band was sore till I got the foam roller out today. My house is a mini PT office. Lol.

[@AskDoctorJo]

:-)

[@ratanmohnani2430]

Dr Jo, thanks your interesting videos. With hip exercises partly yr recommendations. Can one do as well on gym cycling ab 15 mins ad 10 tread mill ad rest of yr exercises . Thanks

[@kimlou82]

I'm not even able to get into most of these positions 🤦🏼‍♀️ I had a full hip replacement on my right side 10yrs ago and the last few months I'm getting ALOT of pain in my left side which worried me that I'm going to need another replacement! The x-ray showed some degeneration but not a need for surgery which is why I think it's more muscle/tendon/ligaments causing the pain. I wish I could manage these positions...

[@DACOTALIDAVID]

Thank you

[@AskDoctorJo]

You're welcome.

[@4dr34mer]

Thanks a lot. That really helped. Literally got an instant relief after doing.

[@AskDoctorJo]

You're welcome! I'm glad it helped.

[@weirdocentric23]

Thanks Dr Jo✌🏾️

[@AskDoctorJo]

You're welcome!

[@kozen-Ronin-19]

thanks for the video Dr Jo 😀😀😀

[@AskDoctorJo]

You're welcome! Good luck!

[@Alousra]

amazing video

[@AskDoctorJo]

Thanks.

[@Alousra]

@@AskDoctorJo realy.. I like your méthod ❤️🌷

[@Rae_5465]

I am 17 and I have had snapping in my right hip for about 1 year now and a couple months ago the snapping started in my left hip. There wasn’t pain at first in my right hip but then I started having pain every time it snapped and also constant aching everyday so I went to the doc and they said I had snapping hip syndrome and referred me to a PT. I hope it goes away with these stretches and PT!

[@aristeakriki9326]

Dr Jo I love your videos! Are these stretches recommended for prolonged sitting? I also feel my inner thighs and quads very tight when I try to work out and this makes it quite difficult😣

[@AskDoctorJo]

Thanks! Hip flexor stretches in general are good if you have to sit a long time since sitting long periods can cause tightness there. Same for inner thighs and parts of the quads, they are hip flexors as well.

[@salls877]

You’re amazing! Thank you so much!

[@AskDoctorJo]

Thanks, and you're welcome!

[@lindseysinger2042]

How many times a week? Also, how long will it take to see improvement?

[@dawnm1609]

I’ve had the popping hip for ever but now it’s starting to affect my name. Will these exercises help with that or should I look for something else for my knee?

[@Dayan24]

Doctor Jo, i feel snapping sounds in the middle of my back instead of my hips. Does this exercise still help me? Could you let me know please, Thanks

[@samcassidy2441]

Same. My (not a physiotherapist!!) theory is that since the psoas major hip flexor attaches to the spine, the vibration of the snap is felt also in the back.

[@rehanasultana2312]

Thanks for the video, do this actually work??

[@hunterisrabid]

Ahh the relief! Thank you

[@AskDoctorJo]

You're welcome.

[@michaelphelan2671]

Disclaimer Alert, Disclaimer Alert!! Gets me every time! LOL

[@AskDoctorJo]

😎

[@RamanVenu]

Disclaimer alert part has me on the floor. Lol

[@devkalra465]

Hi, how many sets for these exercises? Thank you.

[@beatselekta]

Thank you so much!! I'm not a dancer but have dancer's hip on my right side, when I apply pressure to that leg when doing squats or cycling it wobbles and I feel a bit of pain. This loosened it and I don't feel the pain.

[@AskDoctorJo]

You're welcome!

[@darioxbrow9223]

Hey did you have pain after doing the exercises? Any updates?

[@beatselekta]

​@@darioxbrow9223Nope no pain. My leg feels so much stronger

[@vaishnavisawant1238]

I just had a hip injury. And I can feel snapping will this go away permanently with these exercises

[@aleksejusjuvaciovas4210]

Hi! Are these good for internal psoas tendinitis? Or only for external? Thanks

[@Blue_Tsuki]

Hey dr jo When raise my right leg or extend my leg during leg raise, i feel small pop or click on my lower back. Is it normal or harmful?? Can it be fixed??

[@danielarusso4877]

Hi Dr Jo. Is this a serious condition. I have noticed the snapping hips for about 5 or 6 years but I could have had them for longer. There is no discomfort but literally whenever I take the hip into flexion it pops, whether the leg is bent or straight. Should I be concerned about this? I teach yoga and do the stretches you recommended often and this hasn't fixed the issue.

[@user-hd6fj5hp4w]

You're awesome doc

[@AskDoctorJo]

Thanks! Good luck.

[@LincolnJKashtanek]

That hwlped so much. Thx

[@AskDoctorJo]

You're welcome.

[@romanodendekker5153]

reliefs me more then my fysio in 3 years

[@AskDoctorJo]

Glad it helped.

[@kc0rock]

Nice and clear, Great video!! I am having a vibrating, crunching effect that travels below my hip joint toward my knee when I walk or go up stairs. I do have arthritis in both hips, this came on suddenly in only one hip. Effected leg feels weak overall. Is there stretch/exercise that can help?

[@AskDoctorJo]

Thanks! Unfortunately, I don't know what that could be since I can't evaluate you. It could be a few different things. Stretching your hip flexors and your quads might help.

[@_mubarak02]

The Dog at the start 😂😂😂😂😂❤️

[@AskDoctorJo]

🐾

[@Nologotit]

It worked 🤩🤩

[@Alwaysinvisable]

I had a mri and was diagnosed with this today. I’m 63 with fibromyalgia, osteoporosis and degenerative arthritis all over. My. A lance is terrible and everything hurts. How in the world am I supposed to do these stretches?

[@corneliatomson1506]

Doctor Jo when I do leg raises I feel a deep crack in the inner side of my hip,this occurs since I started some hip exercises ,would it get better if I do this exercises you suggested? I don't feel any pain doing them

[@AskDoctorJo]

Unfortunately, that could be a number of things in your hip. Have you had any imaging done to find out for sure what is going on?

[@corneliatomson1506]

Well I asked my doctor if it is serious and he said that there is no need of concern if I don't feel any pain when the crack happens and generally I don't feel any pain at all,i just feel a crack,which sometimes is very light or sometimes is very deep.I might feel a kind of annoyance after a while but it passes. Doctor said there is no need to do an x-ray or anything else..What do you think it might be?(I forgot to mention,that the crack does not happen when I walk or run or get up from a chair etc,only when I do leg raise up to 40 degrees)

[@AskDoctorJo]

Is it a cracking, snapping, popping, or clunking feeling? Those usually mean different things. I know sometimes it is hard to tell, but I really don't know without getting to evaluate you. If you don't think your doctor is listening to you, and you want imaging, I would recommend going to a different doctor.

[@corneliatomson1506]

I think it is something between cracking and popping,i don't feel any pain when it happens. By the way thank you for answering my questions I really appreciate it!

[@pavankalyan1157]

Tnq very much

[@AskDoctorJo]

You're welcome.