Why do my hip flexors pop?

Why do my hip flexors pop?

“Popping” of the hips usually occurs when the hip bursa (padding) is shifted to a degree that it “clicks” or rubs against the main hip joint, resulting in a distinct audible “popping” sound. Most of the time hip flexors pop is brought upon with repetitive exercise movements, weighted squats or manual leg raises.

Learn more about how to unlock your hip flexors with “sequential flow”.

5 Reasons that Hip Flexors Pop

  • Tight or locked hip muscles with limited range of motion
  • Movement of a muscle over the main bony structure in the hip
  • Shifting of hip tendon over bursa (padding) of interior hip joint
  • Hip arthritis or other bone-on-bone interaction
  • Previous hip injury or damage to interior hip joint or muscles

While painless, The American Academy of Orthopaedic Surgeons recommends that people who regularly encounter hip flexor popping should see their physician if a previous flexor injury or past hip damage has occurred to confirm if a muscle imbalance may be causing the popping noise. Internal snapping hip syndrome could also be diagnosed.

To help relieve the chances of “popping” hip flexors, most people find benefit in light stretching or hip bends prior to workouts or robust physical exercising. Deep massage therapy has also been proven to help minimize the cracking or snapping of hips. Increasing the flexibility in your hip abductors and muscles surrounding your hips and buttocks is the most effective way to lessen the chance of popping hips.

4 Ways to Stop Popping Hip Flexors

  • Improve your range of motion and strength in your medial hip rotators
  • Deep tissue massage or guided hip rehab
  • Avoid high impact exercises or cardio
  • Weight loss or less volume on hip

In summary, hip flexor popping is common situation that many healthy adults find themselves in and does not lead to any serious damage or problems for the body. Unlocking your hip flexors is the most effective way to deal with stopping popping hips without having to undergo any type of invasive surgery or guided rehab.

Source References:
American Association of Hip and Knee Surgeonshttp://www.aahks.org
American Orthopaedic Society for Sports Medicinehttp://www.sportsmed.org
Anterior Hip Foundationhttp://anteriorhipfoundation.com


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