July 2025
Jess Carter, Physiotherapist
Snapping Hip Syndrome: Symptoms, Causes and Physiotherapy Treatment
If you've ever noticed a snapping or popping sensation in your hip when walking, standing up, or swinging your leg, you’re not alone.
This may be a condition known as Snapping Hip Syndrome—a common yet often misunderstood issue that can affect people of all ages, especially those who are active or play sports.
In this blog, we’ll walk you through everything you need to know about snapping hip syndrome: what it is, how common it is, what causes it, and most importantly, how it can be treated effectively—especially with physiotherapy.
What Is Snapping Hip Syndrome?
Snapping Hip Syndrome is a condition where you feel (and sometimes hear) a snapping or popping sound in the hip during movement. It typically happens when tendons or muscles slide over bony structures in the hip. While it may start as a painless annoyance, it can lead to discomfort, inflammation, or even long-term damage if left untreated.
There are two types of snapping hip:
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External snapping hip – most common, caused by a tendon sliding over the outside of the hip
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Internal snapping hip – happens when a tendon moves across the front of the hip joint
Snapping hip syndrome is relatively common, especially in people who do activities involving repetitive hip movement. Dancers, gymnasts, runners, and footballers are particularly at risk. It’s more likely to affect young adults and teenagers, particularly females, due to differences in muscle structure and flexibility.
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Causes of Snapping Hip Syndrome
The cause of snapping hip syndrome depends on the type, but here are the most common contributors:
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Tight or overused muscles and tendons – often from repetitive motion or poor stretching habits
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Muscle imbalances – when some muscles are weaker than others, putting extra strain on certain tendons
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Poor posture or technique – especially during sport or exercise
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Structural differences – like leg length discrepancies or hip joint abnormalities
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Injuries – trauma to the hip can lead to internal joint issues
Understanding the cause is essential for proper treatment, which is why professional diagnosis and care are key.
Symptoms of Snapping Hip Syndrome
The main symptom is a snapping, clicking, or popping sound or sensation in the hip when moving. Other common symptoms include:
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A feeling of the hip "catching" during motion
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Pain or discomfort in the front, side, or back of the hip
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Worsening symptoms with activity, especially repetitive motion like running or climbing stairs
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Sometimes, a feeling of weakness or instability in the hip
It’s important to note that not all snapping hips are painful. In some cases, the snapping might be harmless, but pain is usually a sign that treatment is needed.
Consequences of Not Treating Snapping Hip Syndrome
Ignoring snapping hip syndrome can lead to more serious problems over time, such as:
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Chronic pain and inflammation
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Tendonitis – irritation or damage to the tendon
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Reduced hip mobility
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Muscle weakness
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Joint damage in severe cases, especially with intra-articular snapping
Early treatment helps avoid long-term issues and improves outcomes significantly, especially when physiotherapy is started early.
How Can Physiotherapy Help Snapping Hip Syndrome?
Recovery time depends on the severity of the condition and how early it’s treated. In mild cases, symptoms can improve within a few weeks of starting treatment. More advanced cases may take a few months to fully resolve, especially if there is underlying damage or joint involvement.
Physiotherapy is often the first and most effective treatment for snapping hip syndrome. It focuses on reducing pain, restoring movement, and preventing the condition from returning. Treatment is tailored to the individual, based on their symptoms, activity level, and the underlying cause of the snapping.
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Here’s how physiotherapy can help:
1. Thorough Assessment and Diagnosis
Your physiotherapist will begin with a detailed assessment to understand how your hip moves, where the snapping is coming from, and what muscles or tendons may be involved. They may look at your posture, muscle imbalances, walking pattern, and even your core strength to get a complete picture.
This personalised assessment is crucial—it ensures the treatment is targeted and effective.
2. Manual Therapy
Hands-on techniques such as soft tissue massage, joint mobilisations, and stretching may be used to reduce muscle tightness, relieve pressure on the affected tendons, and improve hip movement. This can provide immediate relief and help you move more comfortably.
3. Stretching Tight Muscles
A key part of treatment is identifying and stretching the tight muscles that are contributing to the snapping. This often includes:
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Iliotibial band (ITB)
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Hip flexors
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Quadriceps
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Gluteal muscles
Your physiotherapist will guide you through safe, targeted stretches to improve flexibility and reduce tension around the hip joint.
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4. Strengthening Weak Muscles
Many people with snapping hip syndrome have muscle imbalances—some muscles are overactive, while others are weak. A physiotherapist will design a program to strengthen key areas such as:
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Core muscles
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Gluteal (buttock) muscles
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Deep hip stabilisers
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Lower back muscles
Stronger muscles provide better support for the hip joint, reduce the strain on tendons, and lower the risk of recurrence.
5. Movement and Posture Education
Your physiotherapist may also look at how you move during daily activities or sport. They can provide coaching on:
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Improving posture
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Correcting walking or running technique
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Modifying training routines to reduce stress on the hip
These changes are often simple but can make a big difference in reducing symptoms and preventing future flare-ups.
6. Gradual Return to Activity
As your symptoms improve, your physio will help you safely return to sport or exercise. They may include:
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Sport-specific drills
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Plyometric training (if needed)
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Balance and coordination work
This ensures your hip is strong and stable enough to handle activity without snapping or pain.
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7. Home Exercise Program
You’ll also receive a tailored home exercise program to continue your recovery between sessions. Consistency with these exercises is one of the most important factors in long-term success.
Final Thoughts On Snapping Hip Syndrome
Snapping hip syndrome might sound minor, but it can become a real barrier to staying active and pain-free if left untreated. The good news? It’s highly treatable, especially with early physiotherapy and the right care.
If you're experiencing any symptoms of snapping hip syndrome, don’t wait. Seek help from a qualified physiotherapist or healthcare professional to get a personalised treatment plan and start your recovery.
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