The 8 BEST Pain Relief Exercises for Snapping Hip Syndrome | PT Time with Tim

[@PTTimewithTim]

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[@emilyx8377]

You're an excellent teacher! All of these were very clearly explained and demonstrated, and you proceeded at a pace where it was easy for people to follow along in real time without having to frequently pause the video or rewind it in order to see or hear something that was important.

[@PTTimewithTim]

Thanks for the delightful comment Emily! Glad it was easy to follow along 🙂

[@emilyx8377]

So I just completed the entire sequence of exercises, including the foam rolling at the end, and I feel SO much better already. You're awesome!

[@PTTimewithTim]

So glad to hear that Emily! Thanks for letting me know 🙂

[@Patricia-nw9df]

I just found your videos and will start doing them. It is my right hip that has snapping hip syndrome. Do I these exercise only with the affected hip, or do I do both sides?

[@PTTimewithTim]

Hi Patricia, typically we recommend that people do stretches on both sides, though if time is limited, then definitely focus on the involved side.

[@Patricia-nw9df]

@@PTTimewithTim Thanks. I couldn't find the massage stick roller at Amazon. It is unavailable.:(

[@PTTimewithTim]

@@Patricia-nw9df Here it is: amzn.to/3QTMkH5

[@brianmcflynn2557]

How long does external snapping hip syndrome last? Also, having done a successful session can sometimes the next day or two result in more clicking in the hip because the affected area is fatigued from the previous day's workout? I find this is the case for me.

[@PTTimewithTim]

Thanks for the question, Brian. Snapping hip can last as long as the tissue is excessively tight. I've seen it in patients who have dealt with it for > 1 year. If symptoms seem to increase the following day, a consideration could be is to decrease the overall number of reps of each exercise (so decreasing the overall intensity of each exercise) to prevent the possibility of "over-doing" it and see how the body responds the following day. Then, make adjustments from that point. Also, make sure you check out my full article on snapping hip syndrome as it includes a lot of additional information on this condition that will be helpful to you. You can find it here: pttimewithtim.com/snapping-hip-syndrome-exercises/

[@brianmcflynn2557]

@@PTTimewithTim Thanks for the response. Yeh seems to be a balancing act as I have been told to strengthen the muscles around it also in particular the gluteal region. Makes sense. Thanks.

[@BrianDG1001]

Hello Doc, I think I have External Snapping Hip through cycling (after sitting most of my time for a decade I started cycling) at first my knees hurt because I bike every day and do not do any stretch before and after cycling and I posted my concern on other PTs and they replied that I should use my glutes more and not be a quad-dominant I think I use my glutes for about 90% every time I pedal, is it possible that I got External Snapping Hip because I used too much glute muscles when I pedal? and should I do this every day? or how many days a week? I'm a new subscriber doc 😀

[@PTTimewithTim]

Thanks for subscribing XanXus! Snapping hip syndrome is an overuse syndrome and activities that have repetitive hip flexion/extension (i.e cycling, running, dancing) are at increased risk from developing this condition. It’s directly caused by a gradual tightening of the muscles and fascia that pass over the hip bones. They become so tight that eventually they start to “snap” over them. Stretching and foam rolling is my absolute first go-to to reduce the tension in the soft tissue. Strengthening the hips will also help. If it were me, I would stretch both before and after my rides until the issue resolved then drop back to just after my rides for maintenance therapy. Check out my full article on this topic to get a better understanding of the condition. pttimewithtim.com/snapping-hip-syndrome-exercises/

[@geetanjalikumawat118]

For how long should we do the exercises to see the effect ? Like a month or 2 . Or more?

[@PTTimewithTim]

Thanks for the question. These exercises can be performed for as long as it takes until symptom relief. However, they should continue to be performed periodically even after symptom relief for preventative purposes.

[@Patty-iy6vt]

Hi Dr. Tim, I suffer from cervicogenic headaches, which makes it hard for me to get up and go to work. Can you help me with some exercises? I have just started doing your 7 best exercises for chronic ACL. Thank you!

[@PTTimewithTim]

Hi Patty, cervicogenic headaches are often caused by neck muscle tightness and cervical spine joint stiffness. Neck tightness and stiffness are oftentimes caused by poor posture during sustained positions while at work (i.e. office job sitting at a computer) or when sleeping. I have a couple of great articles that you should read up on these topics. You can find them here: pttimewithtim.com/waking-up-with-stiff-neck/ pttimewithtim.com/back-pain-posture-exercises/