Is "Snapping Hip Syndrome" Dangerous? (THE TRUTH!)

Did Your Hip Just Snap, Crackle, or Pop?

If you're wondering whether that funky sound from your hip spells doom or is just your body's quirky way of saying hello, stick around.

We're about to reveal the simple truth behind your rice-krispy hips!

Your Guide to Understanding Snapping Hips

Hi! 😄 I'm Shane Dowd, your hip's new best friend.

Over the last 14+ years, I've been on a mission at GotROM.com to help folks like you fix injuries, get flexible, and build athletic bodies that last a lifetime.

Now, let’s talk about something that might be freaking you out a bit–snapping hip “syndrome”.

I remember when I first experienced snapping hip. It used to happen to me anytime I would do any kind of leg raise or core exercise.

So, why does this happen? What exactly is this snapping business?

Imagine your hip as a busy intersection where tendons, muscles, and bones all meet. Sometimes, they don’t play nice. In other words, they don’t glide past each other as smoothly as we'd like, causing that snap or pop you hear.

But here's the thing—it's often as harmless as your stomach gurgling!

But what is it exactly? Why does it happen in detail?

Let’s go a little deeper…

Unpacking the Mystery of Snapping Hips

First of all, snapping hip syndrome (aka dancer’s hip or coxa saltans) is recognized as a clinical condition that most commonly happens when your muscles are overused and overtight/tense.

But it can also be brought on by trauma, and surgical procedures. For example, some people who get surgery for hip impingement or other hip issues actually end up with NEW snapping, popping, and clicking sounds that weren't there before.

It's kind of like playing a game of Whack-a-Mole: you try to fix one issue, but it just causes a new one to pop up.

There are 2 types of Snapping Hip: Internal and External.

External snapping hip is typically caused by the iliotibial band dancing its way over the greater trochanter of your femoral head during various hip movements, like flexion, extension, and whether you're rotating your hip externally or internally.

But it's not just the iliotibial band pulling the strings here. Other culprits can include stuff like the proximal hamstring tendon rolling over the ischial tuberosity, the fascia lata or the anterior chunk of the gluteus maximus playing footsie with the greater trochanter, and even the psoas tendon rolling over the medial fibers of the iliacus muscle.

Heck, a cocktail of all these things could also be at play, like a thickening of both the posterior iliotibial band and anterior gluteus maximus, which gang up to snap over the greater trochanter simultaneously. [reference]

Internal snapping hip, on the other hand, is commonly seen when the iliopsoas tendon decides to snap over some bone protrusions, like the iliopectinal eminence or the anterior part of the femoral head. You also can't rule out causes like paralabral cysts or a partial or complete split in the iliopsoas tendon. Here's where it gets funky though – the snapping sensation can be a doppelganger for intra-articular pathology, given that they both come from the anterior hip area. So, it takes a keen eye and a thorough physical exam and imaging to tell the two apart.

But here's the good news: approximately 5-10% of the population is affected by a snapping hip, BUT the majority don't have pain associated with it.

Common Myths vs. Facts: Does a Snap Mean Damage?

The first fear people have (as I used to) is: does a snap mean my hips are damaged? Or, I’m going to develop hip arthritis in the future?

According to a study by McCoy, these noises are perfectly normal. In fact, a huge percentage of other joints make noises to some extent! So why would our hips be any different?

Think cracking knees and knuckles and backs and necks.

The truth is, there is very little association between these noises and actual pathology in our body. So, just like you shouldn’t freak out when your stomach gurgles or your bottom lets one rip, don’t panic when your hip snaps!

When Should You Worry? Pain and Mobility Concerns Explained

So when should you worry?

Well, if snapping is accompanied by pain or loss of range of motion—that's when it's time to pay attention.

If you're wincing every time you move or can't perform certain movements without discomfort, then it's worth investigating further.

My Real Story: From Rice Krispy Hips to Buttery Smooth Hips

Let me share a personal story. Once upon a time, my hips were like a one-man band—snapping, crackling, and popping with every move.

Even though, at the time, I had a lot more going on than JUST snapping hip, did I freak out? No way!

I was diagnosed with:

snapping hip
femoral acetabular impingement
labral tears
bone cysts
and more!

But, I saw this as an opportunity to learn more about my body and how to keep it functioning smoothly. A skill I would surely treasure for a lifetime once I developed it!

So, I started researching, training, and experimenting with different techniques. Fast-forward to today, and my hips are buttery smooth.

And guess what? Yours can be, too!

Pro Tips: Managing and Preventing Snapping Hips

So, how do you manage and prevent snapping hips? Here are my top tips:

Stay Supple & Flexible: Incorporate targeted tissue work and flexibility exercises into your routine.
Strength Training: Don't forget about strength! Strong muscles support healthy joints.
Smart Training: Listen to your body. If a certain movement consistently causes a snap, it might be time to modify that movement or seek advice from a professional.
Patience: Remember, Rome wasn't built in a day. It takes time to make changes in your body, so be patient.

Remember, your body is unique, and what works for one person may not work for another. The key is to stay curious, keep learning, and never stop experimenting!

WARNING: Avoid “Corrective” Surgeries that “Release” or “Lengthen” Your ITB or Psoas.

One quick word of warning about snappying hip…

You might have read online about surgeries that promise to fix these weird, mostly harmless sounds your body makes…

But, these “corrective” surgeries for either internal or external snapping hip can result in other complications much worse than the initial noise.

For example, permanently weakened hip flexors, damage to the surrounding area, infection, heterotopic ossification, muscle atrophy, continued symptoms, or nerve damage.

In fact, I spoke with someone just last week who was applying for our 1:1 VIP Mentorship program. They told me they had already had the “psoas release” surgery and were very unhappy with the results months later. Hence, they were hoping to get my help with their hips!

The point is: your psoas and IT band don’t need to be “released” or “lengthened” with a scalpel. They need to be massaged, stretched and strengthened. And don’t let any Doctor or surgeon scare you into such a surgery before you’ve tried all the nonsurgical options first.

Conclusion: Wrapping Up: Snapping Hips Demystified!

The bottom-line is this: hopefully we've demystified the phenomenon of Snapping Hip Syndrome and learned that it's usually not a red flag.

Remember, a snapping sound from your hip is just as normal as a stomach rumble or any other natural body noise. Without pain or movement restrictions, it’s nothing to worry about.

Keep moving and stay flexible. Incorporate strength and flexibility exercises into your routine to help manage and even prevent the snapping.

If you're still concerned or if your snaps come with pain or limited movement, consider checking out The Hip Fix program on our website. It’s packed with targeted exercises to keep those hips in top shape.

For those who want more personalized guidance, apply for our premium VIP Mentorship at gotrom.com/vip, there, we can tackle those hip issues together!

And remember, you’re just 1 step away from building (or rebuilding) your perfect body.