# Hip Clicking and Snapping? Internal Snapping Hip Exercises That Work

## Метаданные

- **Канал:** Rehab Science
- **YouTube:** https://www.youtube.com/watch?v=tBdviVJ6fY4

## Содержание

### [0:00](https://www.youtube.com/watch?v=tBdviVJ6fY4) Segment 1 (00:00 - 05:00)

What's going on everyone? Welcome back to my channel. In today's video, we're going to be looking at three exercises for a condition called internal snapping hip. So, if you notice a snapping or pain on the front of your hip when lifting and lowering your leg, these will be the exercises for you to implement. If you're new to my channel, my name is Dr. Tom Walters and I'm an orthopedic physical therapist. So, again, today we're looking at internal snapping hip. This condition has to do with the ilio soaz tendon. The ilio muscle group is our hip flexor group. And when lifting and lowering the leg, in some people that tendon will snap back and forth over a bony prominence called the lesser troanner on our femur kind of in the front of the hip in that groin region. So again, people usually notice this when they're lowering their leg. Maybe they're laying on their back and doing flutter kicks or their abs or lowering their leg in some other movement. They'll feel the popping there. It's important to know that if you just have kind of snapping and it doesn't hurt, then you don't have to worry about it. My hip does this a lot, my left hip, and it doesn't hurt. So, I don't really do anything for it, but if you do have pain, then the exercises I'm going to cover today can be helpful. So, let's go ahead and jump into the first one. All right. So, the first exercise here is going to be a stretch for our ilio muscles. So, if my left leg has the symptoms, whichever it's going to be the one where your knee is on the ground. The other leg is going to come forward. This is a traditional hip flexor stretch that a lot of you will be uh familiar with, but it's really important to focus on a few cues to really target that muscle group. So, a lot of times if people get into this position, they'll just lunge forward to stretch the front of their leg here and their hip flexor muscles, but they'll let their spine arch. They'll let their pelvis rotate. They won't really control the movement. So, what you really want to do is get into this position first. Basically, your femur, your thigh will be straight down towards the ground. And then we're going to tighten our abdominal muscles and tighten our glutes. Those two muscles together cause posterior pelvic tilt. And sometimes when you do that, right away you'll start to feel a stretch in your hip flexor. So we want a little bit of posterior pelvic tilt to start with. And then we're going to kind of translate forward gently. We're not letting our spine, our lumbar spine hyper extend. We're keeping that posterior pelvic tilt and then moving forward until we feel a stretch right here on the front of the hip. Again, this will stretch the hip flexor muscles. It will stretch the ilios muscle group including the tendon where the snapping happens. So the thought here is that if you make this muscle group more flexible, you help it lengthen, it will be less likely to snap over the lesser troanner on the inside of the femur. So for this, I like to hold for 30 to 60 seconds and perform two to four repetitions. Usually you want to perform stretches like this every day to keep gaining flexibility. So think about doing this every day. Two to four reps of it. Hold each one for 30 to 60 seconds. Okay, that's our first exercise. It is a hip flexor stretch. For the next exercise, we're now going to activate and strengthen our hip flexor muscles, but we're going to do it in a position that allows them to lengthen and go through an eccentric contraction. Eccentric contractions are ones where our muscle fibers are squeezing, but they're getting longer. And a lot of times, these can also help with improving flexibility, which again, when you have internal snapping hip, can help to reduce some of that snapping sensation. So, what you're going to do is on a weight bench or maybe on the edge of your bed if you don't have access to a weight bench, you're going to sit right to the edge. So, again, I'm pretending like my left leg has the symptoms. So, I'm going to sit right at the edge. I'm going to roll back and pull my right knee to my chest, my opposite knee. Now, this position, just letting my leg hang, will stretch my hip flexors, kind of like that kneeling stretch we were doing a second ago. What I'm going to do from here, though, is then lift that leg. So, I have to use my hip flexors to lift my leg. And then the part I want you to really focus on is the lowering. This is the eccentric part. So here my hip flexors are contracting, but they're getting longer. So this will help them become more flexible. And then I'm going to reset and then again slowly lower back down. Now you may feel that snapping in your hip. It's okay if you do. Just try to go really nice and slow and with control. Usually when you slow the movement down and you control it, the snapping will be less pronounced. Now, I'd encourage you to start with leg weight like I'm doing here. This might be pretty easy for you. So, uh if this gets to be too easy, then what you can do is take a kettle bell and hang it over your foot. So, imagine if I had maybe a 5 or a 10 lb kettle bell hanging on my foot, it would add extra resistance and load and allow me to strengthen the hip flexor muscles even more and to really work on that eccentric contraction. So for this, because it's more of a strengthening exercise, I want you to go for three sets of 10 to 15 repetitions. If you have any kind of increase in pain, then just stop there and see if you can work up over time. But in general, kind of start with thinking about three sets of 10 to 15 reps. All right, this is our last exercise. In this exercise, we're going to work on an exercise called the dead bug, which is going to help us with core control and spinal stability. So

### [5:00](https://www.youtube.com/watch?v=tBdviVJ6fY4&t=300s) Segment 2 (05:00 - 09:00)

when we think about the hip flexor muscles, the ilios muscle group, that muscle group also works synergistically with our abdominal muscles. And so what we will see in some people who have internal snapping hip is that they rely more heavily on their hip flexor muscles. And if we teach them how to engage and contract their [clears throat] abdominal muscles, they'll have a reduction in this issue of internal snapping hip. So this exercise is called the dead bug. and we're going to do a modified version where we're going to really focus on our legs and our core. So, what you're going to do here is lie on your back and you're going to put your arms down at your side. And what I want you to notice before we even start is the position of your spine, kind of your natural curve in your low back. Your goal throughout this exercise is to maintain that neutral position. So, just feel you'll probably feel a little bit of a gap off of the ground and that's normal. Our low back has a lordotic extension curve. So your goal is to kind of lock that curve in. So what we're going to do is we're going to bring our legs up so that our hips and our knees are both at 90°. You're going to put your arms down at your sides and you're going to engage your abdominal muscles lightly. Kind of a light squeeze in your abdominal muscles to maintain this position of your spine. And then what we're going to do is take turns lowering one leg down to the floor. touch the heel and then back up. So, this will of course use the hip flexor muscles in each leg as we lower and lift. But the real goal of this exercise is to teach our spinal stabilizers, those core muscles to maintain spinal position, which will strengthen them, help to improve control and muscle endurance. So, like I say, for a lot of people who have internal snapping hip, if we can improve the neuromuscular control and strength of their core muscles and a lot of these deep spinal stabilizers, it will help to reduce symptoms associated with internal snapping hip. For this one, because it's more of a strengthening exercise, go again for three sets and just go into until fatigue. You might think of each tap, so if I tap my right leg and then my left leg, that counts as one rep. So, you're thinking about maybe going for 10 to 20 reps. And already I can kind of feel myself shaking and getting tired. Even though this might look easy, if you really do it well, it is challenging. Now, obviously, make sure you can breathe. Sometimes people squeeze their abs. They squeeze so hard they forget to breathe. You can tell because I'm talking I can still breathe. So, it should kind of be like this. Challenging to your core and your pelvis and hip region, but you can still breathe. Okay, so that is our last exercise. It's the modified deadbug. Thanks for checking out today's video. I hope these exercises help you. If you need a more comprehensive program, I'd encourage you to check out my book and my app. In my book, you'll find programs for the entire body and the most common conditions. In the hip chapter here on page 354, you'll find this hip flexor pain program. You can see in the illustration here exactly what we're talking about today. The hip flexor muscles attach right here on the inside of the femur. And that's where internal snapping hip occurs on this bone, the lesser troanner. So, this program will take you through three phases. Has pictures of me doing the exercises. It's really a more comprehensive program like if you came to see me in the clinic. Um, and again the book has programs for the entire body. It's really a great sort of DIY resource and you can get it on Amazon and Barnes & Noble. And then I also have an app and this is where you can get programs as well, but you can also get a little more personalized help from me. So the app has programs for the entire body. If we scroll down here through the different sections, you'll see that down here in the hip section is a hip flexor pain program and it takes you through three phases, but all of the exercises are in video form. So, it's a little easier to follow. The other really cool thing about the app is that every week I do an office hours session over Zoom. So, you can come in and sign up and talk directly with me and get help on your own personal pain problems and injuries. If you're interested in either of these resources, I will put links for them down in the description. All right, thanks again for watching today's video. I'll see you in the next one. Bye.

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*Источник: https://ekstraktznaniy.ru/video/43042*