6 Effective Ways to Manage Snapping Hip Syndrome

Snapping Hip Syndrome can be a painful and disruptive condition that keeps you from performing at your best, but there are a number of ways to manage snapping hip syndrome, including ice packs, increasing flexibility, strengthening your tendons, herbal supplements, and burdock tea, among others.

What is Snapping Hip Syndrome?

As the name implies, snapping hip syndrome is characterized by a snapping or popping sound in your hip when it is extended or flexed. For this reason, it is often called dancer’s hip, as intense exertion on the tendons and bands in the legs can cause this uncomfortable and downright painful condition. Our legs are able to move in such controlled and impressive ways due to the long bands of muscle and tendon that we possess; more specifically, the iliotibial band, ilopsoas tendon, or labral tears in our legs can lead to the development of snapping hip syndrome. Essentially, these tendons are no longer fitting neatly in their sockets, or have lost the tension they need to function properly. There are two types of snapping hip syndrome: inter-articular and extra-articular. These two conditions are slightly different, and affect different tendons within the leg and hip.


All varieties of snapping hip syndrome can cause inflammation, pain, and cartilage damage if not remedied. Exercising while suffering from snapping hip syndrome can actually do serious damage if you aren’t careful, and a snapping sound in your body every time you flex your hip isn’t exactly comforting. The most common treatment suggestions include stretching, corticosteroid injections, surgery, and rehabilitation, but there are some natural self-treatments that can also be effective. Let’s take a look at some of the best ways to manage snapping hip syndrome.

Ways to Manage Snapping Hip Syndrome

The simple ways to manage snapping hip syndrome include:


Most athletes understand the importance of stretching before they perform any exertion, but this becomes far more important if you’re suffering from snapping hip syndrome. Some of the best stretches that can treat this condition are the quadriceps stretch, hamstring stretch and iliotibial band stretches. This will help warm up those tendons and prevent them from snapping so frequently as you flex your hip. Each of these stretches is for a different type of snapping hip syndrome, so seeing a doctor to determine which type you’re suffering from is always recommended.

Hi-rice Method

A classic approach to easing inflammation or muscle injury, which often accompanies snapping hip syndrome, is the HI-RICE method. Quite simply, HI-RICE stands for Hydration, Ibuprofen, Rest, Ice, Compression, Elevation. When it comes to soft tissue injuries, there isn’t a more direct and sure-fire way to relieve inflammation and speed healing. While this can be a temporary remedy, it shouldn’t be a daily practice if your snapping hip syndrome doesn’t improve.

Burdock Tea

One of the most powerful anti-inflammatory teas that you can get your hands on is burdock tea, and for those suffering from tendon inflammation, it has been shown to be especially effective. 1 teaspoon of burdock root steeped in hot water brews a powerful tea that can increase circulation and reduce inflammation and pain caused by snapping hip syndrome. Combine this with some extended rest periods, with occasional stretching and rotation, and you should see an improvement in your condition.

Strengthening Muscles

Although exercise and physical exertion can damage the tendons and bands, thus causing snapping hip syndrome, one of the best ways to get rid of the condition is to strengthen those muscles. By placing a stretching rope beneath the arch of your foot, holding the other end to one side of your body, and removing the slack, rotate the bottom part of your leg, pulling on the rope to extend the range of motion. This can build up strength and endurance in the tendons, preventing them from snapping so easily.

Herbal Supplements

There are many herbal supplements that can reduce inflammation and boost circulation. For example, a paste made of fenugreek seeds or wheat germ oil can be directly applied to the affected area or painful spot on the hip, and the natural anti-inflammatory compounds can help ease the pain and discomfort of this syndrome.

Boosting Flexibility

Flexibility is not always the same as strength, and not all stretches help in the same way. A great way to increase the flexibility of the tendons related to snapping hip syndrome is to sit in a chair with your foot crossed over your knee. Gently press down on the crossed leg at the knee, and you will feel the tension and stretch in your tendons. You can contract your hip and outer thigh muscles to improve the flexibility of that band, which will help reduce snapping hip syndrome.

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