Your healthcare provider may recommend exercises to help you heal. Talk to your healthcare provider or physical therapist about which exercises will best help you and how to do them correctly and safely.
Hip flexor stretch: Kneel on one leg with your other leg in front of you at a 90 degree angle (like a lunge). Keep that your foot flat on the floor. Keep your lower back straight and lean your hips forward slightly until you feel a stretch at the front of your hip. Try not to bend forward as you do this. Hold this position for 15 to 30 seconds. Repeat 3 times with each leg.
Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway. Stretch your uninjured leg straight out in front of you on the floor through the doorway. Raise your injured leg and rest it against the wall next to the door frame. Keep your leg as straight as possible. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times.
Gluteal stretch: Lie on your back with both knees bent. Rest the ankle on your injured side over the knee of your other leg. Grasp the thigh of the leg on the uninjured side and pull toward your chest. You will feel a stretch along the buttocks on the injured side and possibly along the outside of your hip. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
Iliotibial band stretch, standing: Cross your uninjured leg in front of the other leg and bend down and reach toward the inside of your back foot. Do not bend your knees. Hold this position for 15 to 30 seconds. Return to the starting position. Repeat 3 times.
Iliotibial band stretch, side-leaning: Stand sideways near a wall with your injured side closest to the wall. Place a hand on the wall for support. Cross the leg farther from the wall over the other leg. Keep the foot closest to the wall flat on the floor. Lean your hips into the wall. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
Quadruped hip extension: Get onto your hands and knees. Draw your belly button in towards your spine and tighten your abdominal muscles. Lift your injured leg behind you and straighten your knee. Lower slowly. Do 2 sets of 15.
Side-lying leg lift: Lie on your uninjured side. Tighten the front thigh muscles on your injured leg and lift that leg 8 to 10 inches (20 to 25 centimeters) away from the other leg. Keep the leg straight and lower it slowly. Do 2 sets of 15.
Clam exercise: Lie on your uninjured side with your hips and knees bent and feet together. Slowly raise your top leg toward the ceiling while keeping your heels touching each other. Hold for 2 seconds and lower slowly. Do 2 sets of 15 repetitions.
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Adult Advisor 2015.1 published by RelayHealth. Last modified: 2014-10-27 Last reviewed: 2014-05-07
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
Snapping Hip Syndrome Exercises: References
Keskula D, Lott J, Duncan J. Snapping iliopsoas tendon in a recreational athlete: a case report. Journal Of Athletic Training [serial online]. October 1999;34(4):382-385. Available from: CINAHL with Full Text, Ipswich, MA. Accessed December 29, 2011.
Roberts L, Shoaf L. Performing Arts Special Interest Group. Rehabilitation of an adolescent dancer with snapping hip syndrome and patellofemoral pain. Orthopaedic Physical Therapy Practice [serial online]. December 2010;22(4):238-242. Available from: CINAHL with Full Text, Ipswich, MA. Accessed December 29, 2011.