What Can Cause Your Hips to Snap?|Treatment & Exercise for Snapping Hip or Dancers Hip
What is Snapping Hip or Dancers Hip
Snapping hip is also known as dancers hip. Snapping hip or dancers hip is a condition in which a snapping sensation is felt and a snapping sound is also heard from the hip while running, getting up from a chair, walking, and swinging the leg around. In many patients, the problem of snapping hip or dancers hip can be quite worrisome as well as irritating and they may suffer only with the symptoms of snapping sensation or sound, whereas athletes and dancers may suffer with weakness and pain along with the problem of snapping hip which could restrict their regular performances.
The hip can be referred to as a region or a joint i.e. acetabulofemoral joint. A hip is a joint situated between the femur and the acetabulum of pelvis. The hip is weight bearing part of the body that also maintains balance and is exposed to wear and tear. The iliotibial band is a tough wide tendon that passes along the outer side of the joint of the hip. The iliotibial band begins from the outer side of the pelvis, which is known as the iliac crest, and inserts just under the knee present on the lateral condyle that belongs to the tibia. The iliotibial band also stabilizes the knee during runs.
A bursa is a sac that is filled with lubricating fluid situated between tissues like muscles, tendons, skin and bone that lessens irritation and friction between the tissues and acts like a cushion for the joint. The snapping hip or dancers hip is a condition that forces the trochanteric bursa to become inflamed resulting in snapping sound or hearing a pop when the iliotibial tendon holds on the greater trochanter, which is the bony prominence on the outer side of the hip.
Types of Snapping Hip or Dancers Hip
The Snapping Hip or Dancers Hip is broadly classified into two types
- External or Lateral Snapping Hip: External or lateral snapping hip or dancers hip is suffered at the outer side of the hip. External or lateral snapping hip or dancers hip occurs when the muscle fibers such as gluteus maximus and tensor fascia latae flick across the greater trochanter. However, this condition is usually not painful.
- Internal Snapping Hip: Internal snapping hip or dancers hip occurs when the iliopsoas muscle flips across the iliopectineal eminence. This type may produce pain.
What Can Cause Your Hips to Snap?
Snapping Hip Problem is more likely among gymnasts and ballet dancers. This condition is a kind of overuse sports injury. Inflexible and weak medial hip rotators, tight iliotibial band, gluteus maximus and tensor fascia latae can cause your hips to snap.
Individuals who perform dynamic activities such as gymnastics, football, running, and ballet dancing very commonly suffer with the condition of snapping hip or dancers hip as these are of repetitive nature and therefore may place stress on iliotibial band, gluteus maximus and tensor fascia latae.
Signs and Symptoms of Snapping Hip or Dancer's Hip
Some of the common signs and symptoms include:
- Clicking or a snap on the outer side of the hip is felt i.e. external hip snap.
- A feeling of clicking or a snap at the front side of the hip i.e. internal snapping hip.
- Hearing an occasional snap sound from hip can also be a symptom of this condition.
- Pain is often experienced in cases of internal hip snapping, but may also be experienced in cases of external hip snapping.
Treatment for Snapping Hip or Dancers Hip
In case of painless snapping hip or dancers hip, no treatment is required
Conservative Treatment of Snapping Hip or Dancers Hip:
- Avoiding activities that aggravate the symptoms of snapping hip.
- Cold therapy is an effective treatment for pain associated with dancers hip.
- Anti-inflammatory medications such as ibuprofen, aspirin, and naproxen may help in reducing discomfort associated with this condition.
- In case of hip bursitis, corticosteroid injections help in reducing not only the inflammation but also alleviate the symptoms of snapping hip.
- Modification in exercise and sport activities for avoiding repetitive movement of hip such as reducing the time spent on a bicycle and swimming using only the arms.
- Stretching exercises are also helpful in reducing discomfort.
Surgical Treatment of Snapping Hip or Dancers Hip:
- Surgery to treat Snapping hip or Dancers Hip is performed in very rare cases only when conservative methods fail to work appropriately. Surgery depends upon the cause and the severity of the condition.
- Arthroscopy of the hip is the common form of surgery to treat snapping hip or dancers hip if indicated. Arthroscopy of the hip joint is most often done to remove fragments of a torn labrum.
- Open Procedure. In this procedure, a long incision is done to look out for the cause for the hips to snap. An open incision is done to gain better access to the problems in the hip.
Exercises for Snapping Hip or Dancers Hip
Quadriceps Stretch Exercise:
This exercise is useful to overcome the problems of Snapping hip or dancers hip and is performed by standing away from a wall with an arm length distance and placing the hand opposite to the affected hip against the wall. Now with the help of other hand grab the ankle of affected leg, place the knees together in order to pull the ankle in upwards direction toward the buttocks. Hold the position for about 30 to 60 seconds and release. Repeat thrice.
Hamstring Stretch Exercise for Snapping Hip or Dancers Hip:
For Problems Related to Snapping Hip, Performing Hamstring Stretch Exercise Can Be Beneficial!
Hamstring stretch exercise is performed by lying with the flat back on the floor between the doorway in order to keep the upper half of the body on one side of the doorway and the lower half of the body on the other side placing the affected hip against the frame of the door. Now, raise the affected leg in order to rest it along the wall present next to the frame of the door. Hold the position for about 30 to 60 seconds and drop. Repeat it thrice.
Piriformis Stretch Exercise:
Piriformis stretch exercise for Snapping hip or dancers hip is performed by lying down with the back straight by keeping both the knees in a bent position. Place the foot of healthy leg flat on the floor in order to rest the ankle of affected leg over the knee of healthy leg. Now grab the thigh of the healthy leg in order to pull the knee toward chest. Hold the position for about 30 to 60 seconds and release. Repeat thrice.
Iliotibial Band Stretch Exercise for Snapping Hip or Dancers Hip:
This exercise is performed by standing with the legs joined together. Now cross the healthy leg in front of the affected leg and bend down to touch the toes. Hold the position for about 30 seconds and release. Repeat thrice.
Tests to Diagnose Snapping Hip or Dancers Hip
The initial step taken for diagnosing snapping hip or dancers hip is to find out its exact cause. A thorough examination of the painful points and the time the symptoms exacerbate are also required for diagnosis. The patient is also asked to stand in order to move the hip in different directions to repeat the snapping. Moving of the tendon when extending or bending the hip also indicates hip snap.
Typically an x-ray is required for confirming the severity of snapping hip or dancers hip. However, this is done with the combination of other tests for ruling out any other issues related to joints and bones.
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