Have you ever felt a clicking or snapping sensation in your hip when you walk, stand up, or move your leg? This is commonly known as Snapping Hip, and while it’s often harmless, it can become uncomfortable if not addressed properly and if repetitive movements are not strengthened and addressed.
Did you know?
Snapping Hip Syndrome is often more about how your body is moving than something being “wrong” — in many cases, it’s simply a tendon flicking over bone due to tightness or poor control, not damage to the joint itself.
Why does it happen?
Snapping hip usually occurs when a muscle or tendon moves over a bony part of the hip, creating that snapping sensation. This is often linked to:
- Tight structures
Hip Flexors
IT band
Glutes (Med and Max) - Muscle imbalances
Glute Medius and Glute Maximus
Deep Core Muscles
Hip Stabilisers - Poor hip control or stability, affecting how the joint moves
- Repetitive movements, especially in activities like running or cycling
Different types of Snapping Hip Syndrome:
There are actually two main types of Snapping Hip Syndrome:
External Snapping Hip:
This is the most common type.
It happens when structures like the IT band or glute tendon snap over the outside of the hip.
- Felt on the outer hip
- Often visible or can be felt with your hand
- Common in runners and active individuals
Internal Snapping Hip
This occurs when the hip flexor tendon snaps over structures at the front of the hip.
- Felt in the front of the hip/groin
- Often happens when lifting or lowering the leg
- Common with repetitive hip flexion movements
Do I rehabilitate the different types the same way?
Both types of snapping hip are treated using:
- Mobility
- Strength
- Control
But the focus areas change depending on the type
External Snapping Hip (outside of hip)
Main issue: Tight IT band / lateral structures + weaker glutes
Rehab focus:
- Mobilise:
- IT band
- Lateral hip / glutes
- Strengthen:
- Glute medius (key!)
- Glute maximus
- Improve:
- Pelvic control
- Single-leg stability
Goal: Stop the tendon snapping over the outside of the hip by improving lateral stability
Internal Snapping Hip (front of hip)
Main issue: Tight hip flexors + poor core and hip control
Rehab focus:
- Mobilise:
- Hip flexors (key!)
- Strengthen:
- Deep core
- Glutes
- Improve:
- Hip control during leg lifting/lowering
Goal: Reduce overactivity of hip flexors and improve anterior hip control
Final takeaway
Snapping hip is often not just about tightness — it’s a combination of mobility, strength, and control.
By addressing all three, you can reduce the snapping sensation and move with more confidence and ease.
If you’re unsure where to start, a structured rehabilitation program can guide you through the right steps to get your hip moving the way it should.
Always remember, when in doubt rather contact a Health Care Professional.
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