Snapping Hip: What Causes Hip Snapping When You Run and How to Fix It

Do you hear a clicking or popping sound when your hip moves? You’re not alone. Snapping hip affects 5-10% of people aged 15-40, especially women and athletes.

snapping hip by naas physio clinic

Your hip snaps when a tight tendon rubs over a bone. Think of it like a rubber band snapping over your finger. The most common culprits are:
  • Iliopsoas tendon – your main hip flexor muscle
  • Iliotibial (IT) band – the thick band on the outside of your thigh
  • Hamstring tendon – at the back of your thigh
  • Rectus femoris tendon – part of your quadriceps

Hip Joint Anatomy

Your hip is a ball-and-socket joint. The ball (femur head) fits into the socket (acetabulum) in your pelvis. More than 25 muscles cross this joint. When any of these muscles become tight, they can slide over bone and create that snapping sound.

Small fluid-filled sacs called bursae sit between tendons and bones to reduce friction. In chronic snapping hip cases, these can become inflamed and painful.

Types of Snapping Hip

1. Lateral Snapping Hip (Most Common)

This is the most frequent type of snapping hip. You’ll hear clicking when walking, running, or climbing stairs. It may feel like your hip is about to pop out of place.

What causes it:

  • Tight IT band – snaps over the greater trochanter (the bony bump on your outer hip)
  • Tight gluteus maximus – the inner part of this muscle can also snap over the same bone
Key sign: Pain gets worse with activity (unlike tendon problems that usually improve with movement).

2. Medial Snapping Hip

This happens when your main hip flexor (iliopsoas) slips over bones in your pelvis as your hip moves from bent to straight.

You might experience:

  • Pain when getting up from sitting
  • Pain when rotating your leg outward
  • Sudden deep groin pain
  • Pain when moving from 90-degree hip bend to straight

Associated problems:

  • Weak gluteus medius muscle
  • Positive Trendelenburg sign (pelvis drops when standing on the affected leg)

3. Posterior Snapping Hip (Rare)

This uncommon type can be caused by:

  • Tight hamstring moving over the ischial tuberosity (sit bone)
  • Ischiofemoral impingement (reduced space between hip bones)

4. Intraarticular Snapping Hip

This happens inside the joint when pieces of torn cartilage or labrum break off and float around. These “loose bodies” can block smooth joint movement and cause clicking. This type is usually more painful and disabling.

Risk Factors for Snapping Hip

Who’s Most at Risk?

  • Women – more prone than men due to wider pelvis and different muscle fiber orientation
  • Adolescent athletes – during growth spurts, bones grow faster than muscles can adapt
  • Dancers, gymnasts, runners, golfers, soccer players – activities with repeated hip flexion above 90 degrees

What Increases Your Risk?

  1. Tight muscles – don’t slide easily over bones
  2. Repeated movements – especially hip flexion and rotation
  3. Biomechanical problems:
    • Knock knees (genu valgum)
    • Flat feet (pronated feet)
    • Abnormal hip bone angles (coxa vara)
  4. Weak hip abductors – found in 16% of snapping hip patients
  5. Training errors – overtraining or poor running technique
  6. Labral tears – increase risk of muscle dysfunction

How Is Snapping Hip Diagnosed?

Physical Examination

Your therapist will:

  • Try to recreate the snapping sound
  • Test your hip range of motion
  • Check muscle strength
  • Examine your lower limb mechanics
  • Rule out back or knee problems

Imaging Tests

  • X-rays – show arthritis or loose bodies
  • MRI – better for viewing soft tissues around the joint

Specific Tests

For External Snapping Hip:

  • Side-lying position test – you flex and extend your hip while lying on your side
  • The IT band can be heard clicking over the greater trochanter

For Internal Snapping Hip:

  • Modified FABER test (Flexion-Abduction-External Rotation)
  • Hip moved from FABER position to extension, adduction, and internal rotation
  • A snap confirms iliopsoas involvement

How to Treat Snapping Hip

Recovery Timeline

According to research, snapping hip can take up to two years to recover completely. Don’t get discouraged – proper treatment can speed this up significantly.

Immediate Management

If you’re an athlete:

  • Modify your activities
  • Reduce running intensity
  • Try cross-training instead of your usual sport
  • This reduces stress on inflamed tendons and bursae

Physiotherapy Treatment

1. Myofascial Release

This deep tissue technique releases adhesions between muscle fibers. Research from 2007 shows it’s effective for reducing pain and snapping.

Self-treatment options:

  • For glutes: Place a tennis ball under your buttocks and roll for 5-7 minutes
  • For IT band: Lie on your side with the ball under your mid-thigh

2. Active Release Techniques (ART)

ART focuses on relieving tissue tension by removing scar tissue that develops from overuse.

3. Stretching Program

Essential stretches include:

  • Hip flexors (iliopsoas)
  • IT band
  • Adductors (inner thigh muscles)
  • Gluteal muscles
  • Hamstrings

Hip Exercise for Snapping Hip by Naas Physio & Chiropractic

4. Strengthening Exercises

A 2014 study by Henning found that weak hip abductors lead to increased hip adduction and internal rotation. This puts extra tension on the IT band.

Key muscles to strengthen:

  • Gluteus medius
  • Gluteus maximus
  • Hip external rotators
  • Core stabilizers

5. Eccentric Strengthening

Research by Andres (2008) shows eccentric exercises are most effective for tendon problems. These involve lengthening the muscle while it contracts.

6. Neuromuscular Control

Once flexibility and strength improve, add exercises that improve:

  • Muscle coordination
  • Dynamic balance
  • Quick movement control

Prevention Tips

  1. Maintain flexibility – regular stretching of hip muscles
  2. Strengthen hip abductors – prevent muscle imbalances
  3. Proper training progression – avoid sudden increases in activity
  4. Address biomechanical issues – work on running form and foot mechanics
  5. Cross-train – vary your activities to prevent overuse

When to Seek Help

See a physiotherapist or sports medicine doctor if you have:

  • Persistent hip snapping with pain
  • Snapping that’s getting worse
  • Pain that interferes with daily activities
  • Weakness in your hip or leg
  • Any concerns about your symptoms

The Bottom Line

Snapping hip is common and usually treatable. While it can take time to fully resolve, the right combination of stretching, strengthening, and activity modification can help you get back to pain-free movement.

Remember, everyone’s situation is different. What works for one person may not work for another. Working with a qualified physiotherapist or chiropractor can help you develop a personalized treatment plan for your specific type of snapping hip.

Disclaimer: This article is for educational purposes only and should not replace professional medical advice. Always consult with a healthcare provider for proper diagnosis and treatment of your specific condition.

References:

  1. Spina AA. External coxa sultans (snapping hip) treated with active release techniques: a case report. J Can Chiropr Assoc. 2007; 51(1):23-29 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1924651/
  2. Byrd JW. Snapping Hip. Oper Tech Sports Med. 2005: 13:46-54 https://www.researchgate.net/publication/222834093_Snapping_hip
  3. Jacobson T, Allen WC. Surgical correction of the snapping iliopsoas tendon. Am J Sports Med 1990; 18 (5): 470-4. https://www.ncbi.nlm.nih.gov/pubmed/2252086
  4. Gose JC, Schweizer P. Iliotibial Band Tightness. J Orthop Sports Phys Ther. 10(10):399-407. https://www.ncbi.nlm.nih.gov/pubmed/18791307
  5. Brosseau L, Casimiro L, Milne S, et al. Deep transverse friction massage for treating tendinitis (Review). Cochrane Library 2009; 1. https://www.ncbi.nlm.nih.gov/pubmed/12519601 
  6. Andres BM, Murrell GA. Treatment of Tendinopathy. What Works, What Does Not, and What is on the Horizon. Clin Orthop Relat Res. (2008) 466:1539-1554 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2505250/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1924651/#!po=3.33333
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445103/#!po=15.4412
  9. Troy Henning, DO, “The Running Athlete- Stress Fractures, Osteitis Pubis, and Snapping Hips Sports Health.” 2014 Mar; 6(2): 122–127. doi:  10.1177/1941738114523381

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