OMG I JUST TRIED THE 90/90 STRETCH AND THE POPPING HAS ALREADY MINIMIZED!!! The pop is now quieter, less painful, and shorter of a pop! Definitely try these exercises if you’re struggling with this!!!
I think its the best cause i only have pop in my lwft and qhen i try to do this stretch my range of motion is greatly limit,so definitely targetting the right tightness for me
Finally, an answer to my problem! I appreciate how you showed a proper anatomy model, the stretching, strengthening and especially how you shared how long it may take to correct the problem. Without an expected, approximate timeline, I might think a week or two, but now my expectation is appropriate. Thank you! Hopefully this time next year my leg lowers and lifts won’t be uncomfortable.
Glad to hear that it was helpful! Please let me know how it goes. Wishing you a quick recovery and hoping to hear some positive feedback. Best wishes, Ashley.
Totally agree! Great explanation of the exercises. Is there a particular reason @precisionWellbeing you prefer static stretch to a more active dynamic stretching?
Been fighiting this for 3-4 years, my life has been turned upside down.. I was a D1 full scholarship soccer athlete at one time. I found the most help from the seated, right leg going across the other one stretch. It felt very nice. I should sit in this position while working from home to really hold the stretch.
You're most welcome. I'm glad the video was able to shed light on your hip pain cause and that the stretches have been helpful. Please continue to keep me posted on your progress. Best wishes, Ashley.
Finally!!! This and another video made years ago are the only ones that go in depth about internal snapping hip syndrome! I went to the doctor and told them about it, but they looked at me like I was weird and disregarded my concern. I'll try these exercises for a while and edit this comment to share my results. Thank you! Edit: Turns out these exercises revealed tension and other problems I have with multiple leg/hip muscles. I'm currently doing additional exercises and stretches outside of what's mentioned in this video. Nonetheless, this video diagnosed these problems better than any doctor I've visited so far. Thank you so much!
@@Fahad-788 my best advice is do the exercises slower so u can really focus on keeping that lower back pressed on the floor with leg raises. if it hurts watch the way you sleep, on your back with a pillow under knees works great. Jeff Cavalier athlene X had a helpful video too check it out
36 male; popping on left side when I lower my leg as demonstrated. I’ve had this tightness in my lower back on that side for years. The 90/90 stretch was ILLUMINATING. I have the 2nd type of hip popping described (slipping/clicking of the muscle). Thank you so much I feel very motivated I hope I don’t overdo it too quickly 🤞🏻 I’ll report back over time
wow!! amazing video seriously. you explained everything beautifully and the 90°-90° stretch helped with my popping immediately!! I felt it really stretch that muscle and did some workouts like leg lifts that I couldn't do without feeling the clicking before but after doing your stretches I didn't feel any popping which is so crazy I wasn't expecting it to help after stretching once. thank you so so much
Thank you for posting a very detailed and specific video on stretches and exercises for SHS. I have experienced the clicking since high-school sports over 20 years ago, especially while doing the 6 inch core exercises, like opening and closing legs, feet slightly off the ground. There never used to be any pain, so I ignored it over the years. Now, in my current career, I wear a belt that puts a lot of load on my lower back and hips, do a lot of sitting throughout with sudden instances of having to go into full sprints without being able to stretch prior. After close to 20 years of that, I am now having issues on my left hip area with clicking and pain, even in my lower back. I walk, run and do hypertrophy and crossfit style workouts 3 to 4 times a week as well. The pain is becoming unbearable and is affecting my ability to sprint faster. I've done 2 rounds of PT and also go to a chiropractor which has helped a little. How often should I do the stretches and exercises you demonstrated here? Should it be daily? Or just on the days I exercise? Thank you again for the information.
I thought I was going to have to give up my rowing machine because of my hips constantly snapping and they started to become painful. Your stretches, just on the first day of using them, have made an INCREDIBLE difference. Significantly less popping. Thank you so much. ❤
Thank you for breaking it down in a mechanistic way and providing a methodical approach to fix it. I will incorporate your suggestions and hopefully I’ll have something good to report in a few months. Thank you again.
So much clarity and precision of your explanations and instructions. All the exercises are A+...especially the IT band/TFL one. Thank you thank you thank you.
You're absolutely welcome @Wing Lau! I'm so glad to hear you found the vide insightful. Have you tried the exercises? Please do keep me posted on your progress. Best wishes, Ashley.
I'll have to try some of these tips... Weak glutes + overdeveloped quads. Common in weekend warrior cyclists and after SI joint injury. My right glute medius was basically paralyzed. Too much sitting and driving are what flare mine up. Especially if I go from a long week of office work and traveling and then try to do anything athletic or even just spend time on my feet or walking too much. Things that help a lot: daily stretching the hip with a heavy resistance band pulling the hip back in the socket while lunging forward on one knee, also exercises that isolate the glutes and glute medius (nobody targets this through exercise). Keep all strain off the hip flexor while maximizing the glute squeeze. Check out Bret Conteras' Glute Lab. His program is designed for models to develop their glutes while keeping the quads slender and toned and proportional has given people such as myself with snapping hip great results. I feel my right glute starting to get stronger after working at it for about a year. It's really helping. I never noticed how weak and out of balance it was and it was causing my pelvis to twist and my gate to be crooked, putting extra strain on the hip flexor, which causes it to snap and be tight and sore. Also up your lean protein intake to facilitate growing the weak muscles, but dont increase calories so you dont increase body fat. I also supplement with HMB which is supposed to help injured muscles heal and grow faster. I think it helps. If your hip flexor gets too tight and knotted, dry needle trigger point therapy can be a godsend. Somebody qualified like a physiotherapist or certain chiropractors who are licensed to place acupuncture needles near the femoral artery can help you release those trigger points. Costs me about about $60-100 session. If the nerves are really flared up you HAVE to get the strain off of them or theyll just get more and more irritated and you'll be on the downward spiral to becoming crippled. If you have an unstable SI joint, get that addressed too. I sit on a memory foam cushion with a cutout for my tailbone which seems to help my pelvis stability a lot too. Avoid sitting for my than 15 minutes at a time when at all possible. Add a memory foam lumbar cushion too for more relief in the car and at your desk. Available on Amazon. Also have had prolotherapy injections in my SI and hip capsule to aid stability. A regenerative doctor provided them. Very expensive and painful but I think they helped some long term (but may make it worse initially) Unfortunately your health insurance will be useless in treating this issue. Feel free to ask me questions I've tried everything over the last 15 years but finally had an major breakthrough trying these things. .
Im 20 years old and my hips been popping for almost a year. Now I know why i have a tight lower back with a popping hip. Thank you so much I will be doing these everyday. Wait, can I do the strength and flexibility in the same day?
Brilliant, thank you so much! In this day and age when a simple GP appointment is virtually impossible to get, we need to fend for ourselves. This has been so helpful. BIG HUG!
You're most welcome. I'm glad the video was able to shed light on your pain cause. Have you tried any of the stretches yet? Please keep me posted on your progress. Best wishes, Ashley.
Doing that 90/90 stretch one time fixed the IRRITATING clunk on my left side that I've had for over 10 years!!! I cannot thank you enough!!! ❤❤❤❤ THANK YOU THANK YOU THANK YOU!!!
I got my third shot in my hip in September. It hurt so bad. But it doesn’t last long. My hip started popping once again and I couldn’t get up too easily from the floor or couch. I actually had to give up walking because my hip was hurting so bad.
So glad I found this !! My clunking is a new thing that I suspected was fixable and had hottten worse recently after a stay away from exercise I will try this ASAP ! You asked for questions about other issues - how about knee crepitus ?- no pain - just worries me and in’s like to know how I can manage this and not make it worse !! Thanks 😊
Whoa! The IHF strtches did it for me. Had been in pain for over a month which hindered my swimming training. This immediately eased the pain on thr first try. I'll definitely add these exercises to my daily glutes and hip strengthening routines. Thanks a bunch!
90/90 did it and showed what was wrong. With my right leg in front I could almost sit flat with maybe a fingers width between my body and floor. Left leg in front, I was stuck floating. Thanks for the assist.
I was in an accident about 2 years ago and the first stretch you showed really displayed the differences between my hips Unbelievable I couldn’t budge on my left side at all! that’s the side that clicks
YOU ARE GREAT.! DOC, for me strengthen leg raises helped me a lot, because Sam hyper mobile and flexible I practise super slow with my one knee bend and I see difference immediately onto my socket ain pelvic. thank you for everything. waiting for more videos like this
Hi @Amogh Singh, You're most welcome! I'm so glad to hear the video was helpful. Have you tried any of the exercises? Do let me know. Best wishes, Ashley.
@@PrecisionWellbeing i have a query I'm a martialartist and i do karate but when i raise my left for kick there is no sound when i bring it back to the ground then only its makes clicking sound and i can feel that. But it causes no pain so what should i do yo get rid of it sir .
Wow. I’m recovering from a sports hernia repair and ever since, my hips have been so tight and I’ve had clicking. I can tell a huge difference between my left and right side. Hope these exercises help
Wow, within less than 3 minutes, he completely defined the problem that I'm having, and I know that he's right. His explanation just feels right... someone has finally explained this! Now I know precisely what's going on because I couldn't imagine what this was. I kept seeing hip snapping, hip popping, etc, but mine is a deep clunking and I really didn't see anybody else getting into what causes it and demonstrating HOW and WHATS GOING ON!!! Excellent video!
You're most welcome. I'm glad the video was able to shed light on your pain. Have you tried any of the stretches yet? Please keep me posted on your progress. Best wishes, Ashley.
@@PrecisionWellbeing hello 🙂yes i tried them and i was wondering if when im doing the stretch, if i feel tightness in my lower right back near where the psoas attaches to the spine, is that good, bad or ugly 🤔 it feels really tight back there but when I stretch my left side, i dont feel that.. What should i do about this and how do i know if im doing it right? Also, will things hurt for a day or so after if i have stretched correctly?
thank you so much for the thorough and detailed video. i started exercising and noticed the clicking on exercises that require lifting the leg more than 90 degrees. i will start doing the things shown in the video and hope it will help. thanks again!
hank you so much. Very helpful. The exercise at minute8:58 is extremely helpful for me. Although I had to use a ball under my foot for the inside hip stretch so it wouldn’t snap while moving it I got a really nice stretch within the boundaries. You are a Godsend
Thanks so much. You explained everything very detailed and logically + you really encouraged me with your words in the end that other people have overcome this issue. I went to a kinesitherapist for 10 sessions but I felt like I wasn't making any progress. Now I will try your stretches and exercices. Thanks so much!
Hi Vincent, I am glad to hear that the video has been helpful and encouraging. Wishing you all the best in your journey. Please do let me know how it goes with the stretches. Best wishes, Ashley.
My hip cracks on the left side when doing this first movement, feeling a lot of pain in the lower back and in the right leg located in the piriformis and sciatica! What would that stray be? Help-me
I am a ballet dancer and I have very loud snap when i push my leg into turnout. I will try these exercises. I have a problem dancing with my back arched which I think might be the reason.
I use to be gold gymnast champion when I was young. I am scare of exercising now because of the my noisy back 🥹😃 I watched lots of videos. Your exercises are the best! Easy to do. I just did little and getting better already 🙏💙
Thank you for your explanations. I have two questions: (1) Do these exercises target all three types of snapping hip you mentioned at the beginning of the video? I ask because I don't know which type mine is and whether I should focus on a specific exercise. (2) What could happen if the snapping hip is left untreated in the long term? This condition has been bothering me for years. It comes and goes (usually comes after I've been desk-bound for a long time). I wonder if it could lead to more severe joint or functional issue if left unattended. Thank you.
Thank you! I know I got very tight due to over-gardening in the squat position. I had unlocked my hamstrings, but the snapping remained. I did this entire video for the first time today. I finished with a snap-free straight leg lift! Your routine is clearly the answer for my issues.
I'm so sorry to hear about your struggles with lower back pain. Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
I felt pressure while trying to raise my leg during the 90-90 movement on the right side (which is making the sound) so I'm guessing that exercise will help me the most. I will do these exercises regularly and hope it helps with my problem. Thank you for the valuable information!
This has been happening to me for months now and it hurts so bad. It jars my entire pelvis when it "clunks". Thank you for this video, hoping it will bring some relief. I was diagnosed with external snapping hip on the right side and seem to also have internal on the left side. Only 23 so still hope for normal hip function 😅
@@mithunkumar-vm5iw i have the same external one side internal other side...5 years now.....got these after many miles of ultra marathon..and stopped completely...
A year ago I fell onto my greater trochanter and rolled onto my back. Surgery on L2-L3 foramina didn't fix all pain and after some xrays and MRIs, still no conclusion. Have pain at angle across buttock from sacrum to head of femur. Not sure if snapping hip is internal or external but moving leg from flexion to extension while rotating inward snaps badly. Was dagnosed with labral tear too. Hope these moves give me some relief. Great stuff. Thanks.
So I've had clicking in my left hip when i do a variation of the leg raise laying down, and alternating between both legs. It has only been doing it while my left leg is going down. I tried taking my leg down in an angle under my other leg, and i didn't pop. Is there a reason for this? But anyways I did some of the strengthening and stretching and tried the ab excerise after, and there were no clicking, so I'll probably start doing these excercises a couple of times a week from now on, till there is no more clicking at all. Thank you so much!
Thank you so much! I’ve just done all the exercises and it’s not clicking anymore (at least for now). I think the last exercise had the biggest impact.
Gonna try this. I started taekwondo this year and when I side kick my hip gets locked in my right side, then I have to do this sort of rotation with my leg to unlock it, otherwise it feels uncomfortable and I can't stretch my leg as far back. I do make the mistake of getting exited and doing it without warming up first sometimes, but others it just still locks. I also experienced these clunks when doing abs with leg lifting. I didn't care much at the beginning, but now even after training it still feels weird, like my muscle is constantly in the way of my hip and I'm a bit worried. I'll start taking better care of my body, and hope it's nothing serious. Thank you!
I went to a chiropractor for intense back pain. I left with no back pain, but but didn't realize right away that my hip now clicks if I take larger steps 😅 hoping this helps
same here! no pain just popping when doing leg raises, mointains climbers and realy anything that lifts the leg more than 90 degrees. did you do these exercises and did it get better?
I’ve had bad hip flexor tendinitis for a few years. I used to do a lot of deadlifts and some squats. I took a summer off and lounged around and tried squatting heavy and my legs immediately spasmed and wouldn’t move. Not much progress since then except for learning of tendinitis. Also accompanies sciatica and lower back discomfort. These leg raises are hard
Thank you for the detailed explanation and a broad range of types of exercises. I wish I'd bumped into this video before, sadly I bumped into it researching about my injury two days ago. I always had popping hips which I didn't mind and continued with leg raises and various straight leg exercises to strengthen my flexors. I think I strengthened them quite well but never really stretched them right so far. I only did 90-90s which didn't affect much on its own. I can't even get close to a pigeon pose, my hips are tight as hell even though I'm quite flexible, full front splits and quite extended back bends. Just the damn hips always saying "Nope. Not gonna stretch. Not moving." my whole life.. But two days ago when I was doing straddle inversions on my aerial hoop (basically starting from a hanging position to 180 inversion with legs in straddle position) the left pocket in my hip popped and I had instant, crazy pain. Now it's better but if I stand up from a chair with my legs >90° apart, I get instant pain. Leg raises also, instant pain. I thought I felt my bone hurt from friction at that pocket which I know sounds stupid but it's literally how I feel. I'll wait and see in a bit but do you have any ideas to what could be the problem? (I have a long waiting list for my physio appointment so I have to wait)
I discovered that there's popping sound around my hip flexor region, and i hear it quite often when i do movements like leg raise, or side plank with leg movement (touching) to elbow. i have found that this issue around hip flexor region is creating issue while running, like there is not complete freedom of movement when i move my leg up (as in when we stride, front leg comes up but its not reaching its full range of motion). your video, i believe address the issue, I'll try work on these aspects and see if it helps me. thanks a lot for this information. \m/
Hey man! Bless you❤ I hate an love you the same time as these stretches are so hard to do! I just followed a long without timing and I feel so much better already I'm going to do these frequently for my hip mobility and muscle activation.
Hi! Thanks for this. I struggle with this huge clunk sound in both sides of my hips. Usually it gets worse from doing a lot of squats and lunges. Last night it was waking me up cause just lifting my legs to change position was enough to make it pop. I know I haven't been stretching as I should lately. I usually try to go to yoga regularly as this particular class has leglifts that don't make my hips clunk! I have thought it was a combo of stretching in the start of the class, and being very focused on the movement, like you say, keeping the back pressing down. The diagonal stretch you showed here was really good (or sickening or what to call this sensation. not pain.). It stretches from on the inside of the hip bone and up the body. I will repeat it over the following days and weeks and hope I can get rid of it and keep it away.
This video was both relieving and helpfull. I have been bothered by my right side for so long now. What I noticed recently is that the muscle itself has been affected by the problem to the extent where it gets stiff from activities such as running. Any thoughts?
I have chronic pain on one side, clicking/popping - it radiates from my lower back to my groin and down the side of my knee. It feels worse with more use. I was checked for labral tear. If the pain is from SI joint I’ve tried PT, injections, etc but it always comes back.
I only get it when I’m standing up and doing knee raises (knees to chest type motion) and it happens louder when I point my knees away from my body’s centerline, it that the same condition?
@@PrecisionWellbeing i just found out i have femoral gangrene and i am fighting against it, thank you for sharing a great post, i will try to fight it to the end
OMG I JUST TRIED THE 90/90 STRETCH AND THE POPPING HAS ALREADY MINIMIZED!!! The pop is now quieter, less painful, and shorter of a pop! Definitely try these exercises if you’re struggling with this!!!
Glad to hear the exercises helped! Best Wishes. Ashley.
is the popping still there? Or at least any significant improvement after 1 month?
I think its the best cause i only have pop in my lwft and qhen i try to do this stretch my range of motion is greatly limit,so definitely targetting the right tightness for me
A fake comment
Finally, an answer to my problem! I appreciate how you showed a proper anatomy model, the stretching, strengthening and especially how you shared how long it may take to correct the problem. Without an expected, approximate timeline, I might think a week or two, but now my expectation is appropriate. Thank you! Hopefully this time next year my leg lowers and lifts won’t be uncomfortable.
Glad to hear that it was helpful! Please let me know how it goes. Wishing you a quick recovery and hoping to hear some positive feedback. Best wishes, Ashley.
Totally agree! Great explanation of the exercises. Is there a particular reason @precisionWellbeing you prefer static stretch to a more active dynamic stretching?
Been fighiting this for 3-4 years, my life has been turned upside down.. I was a D1 full scholarship soccer athlete at one time.
I found the most help from the seated, right leg going across the other one stretch. It felt very nice. I should sit in this position while working from home to really hold the stretch.
You're most welcome. I'm glad the video was able to shed light on your hip pain cause and that the stretches have been helpful. Please continue to keep me posted on your progress. Best wishes, Ashley.
Finally!!! This and another video made years ago are the only ones that go in depth about internal snapping hip syndrome! I went to the doctor and told them about it, but they looked at me like I was weird and disregarded my concern. I'll try these exercises for a while and edit this comment to share my results. Thank you!
Edit: Turns out these exercises revealed tension and other problems I have with multiple leg/hip muscles. I'm currently doing additional exercises and stretches outside of what's mentioned in this video. Nonetheless, this video diagnosed these problems better than any doctor I've visited so far. Thank you so much!
Hi @AverageGirl. Thank you for watching the video. I really hope the exercises help. Let me know how it goes.
Best wishes, Ashley.
Did it work
@@tylercallahan3954 hello, just added my update!
@@oluchiibe98 what the results
@@user-ep8ud6fk7q I'm still working on my hip. The popping has decreased a little, but I've noticed my hip feels stronger than before.
The whole concept of keeping my lower back pressed firmly on the ground with leg raises is a life changer, thanks !
You're most welcome Manuel! Happy the video has proved helpful. Wishing you a speedy recovery. Best wishes, Ashley.
What were u experiencing I have snapping in hip plz help me
@@Fahad-788 my best advice is do the exercises slower so u can really focus on keeping that lower back pressed on the floor with leg raises. if it hurts watch the way you sleep, on your back with a pillow under knees works great. Jeff Cavalier athlene X had a helpful video too check it out
@@ManuelGarcia-gv9ko can u give me Instagram
Just independently felt the same 🎉
Finally!! No one is talking about this. Thank you.
You are most welcome. I do hope that the video contributes to your recovery journey. Best wishes, Ashley.
36 male; popping on left side when I lower my leg as demonstrated. I’ve had this tightness in my lower back on that side for years. The 90/90 stretch was ILLUMINATING. I have the 2nd type of hip popping described (slipping/clicking of the muscle). Thank you so much I feel very motivated I hope I don’t overdo it too quickly 🤞🏻 I’ll report back over time
I've seen many videos about this subject or similar ones and I have to say that your video is on another level of clarity and completeness
Thank you very much! Its great to hear the video is helpful. Best wishes, Ashley.
@@PrecisionWellbeing The first stretch hurts my right leg joint I don't think it's aligned properly
@@PrecisionWellbeing A chair helps...relax
I see this comment on every video there is
wow!! amazing video seriously. you explained everything beautifully and the 90°-90° stretch helped with my popping immediately!! I felt it really stretch that muscle and did some workouts like leg lifts that I couldn't do without feeling the clicking before but after doing your stretches I didn't feel any popping which is so crazy I wasn't expecting it to help after stretching once. thank you so so much
Hi Mariam,
That's great to hear! Glad to see the stretches are helping already. Let me know how you get on. Best wishes, Ashley.
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Thank you for posting a very detailed and specific video on stretches and exercises for SHS. I have experienced the clicking since high-school sports over 20 years ago, especially while doing the 6 inch core exercises, like opening and closing legs, feet slightly off the ground. There never used to be any pain, so I ignored it over the years. Now, in my current career, I wear a belt that puts a lot of load on my lower back and hips, do a lot of sitting throughout with sudden instances of having to go into full sprints without being able to stretch prior. After close to 20 years of that, I am now having issues on my left hip area with clicking and pain, even in my lower back. I walk, run and do hypertrophy and crossfit style workouts 3 to 4 times a week as well. The pain is becoming unbearable and is affecting my ability to sprint faster. I've done 2 rounds of PT and also go to a chiropractor which has helped a little. How often should I do the stretches and exercises you demonstrated here? Should it be daily? Or just on the days I exercise? Thank you again for the information.
Finally someone who shows the real way to do these correctly!
Thank you Catalina! I hope they helped. Best wishes, Ashley.
This was super helpful! I've been to a couple of physios about this issue and neither of them explained it as clearly as this!
Hi Robert. Happy to hear that the video was easy to understand. I do hope that it contributes to your healing journey. Best wishes, Ashley.
I thought I was going to have to give up my rowing machine because of my hips constantly snapping and they started to become painful. Your stretches, just on the first day of using them, have made an INCREDIBLE difference. Significantly less popping. Thank you so much. ❤
Thank you for breaking it down in a mechanistic way and providing a methodical approach to fix it. I will incorporate your suggestions and hopefully I’ll have something good to report in a few months. Thank you again.
You are most welcome Omar. Looking forward to hearing positive feedback. Wishing you a quick recovery. Best wishes, Ashley.
This looks very comprehensive. I've had snapping hip a long time, looking forward to doing these every day and seeing what happend
Do try out the exercises Jack and let me know how they go. Best Wishes, Ashley.
… and this is why … you’re the ‘genius’.
Thankful for having you as my Osteo 🙏🏼
You're welcome Athanasia! And this is why you're my favourite patient! Best wishes, Me :-).
amazing literally stopped the popping after doing the last 2 stretches thank you!! so much!!
That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
So much clarity and precision of your explanations and instructions. All the exercises are A+...especially the IT band/TFL one. Thank you thank you thank you.
You're absolutely welcome @Wing Lau! I'm so glad to hear you found the vide insightful. Have you tried the exercises? Please do keep me posted on your progress. Best wishes, Ashley.
I'll have to try some of these tips...
Weak glutes + overdeveloped quads. Common in weekend warrior cyclists and after SI joint injury. My right glute medius was basically paralyzed. Too much sitting and driving are what flare mine up. Especially if I go from a long week of office work and traveling and then try to do anything athletic or even just spend time on my feet or walking too much. Things that help a lot: daily stretching the hip with a heavy resistance band pulling the hip back in the socket while lunging forward on one knee, also exercises that isolate the glutes and glute medius (nobody targets this through exercise). Keep all strain off the hip flexor while maximizing the glute squeeze. Check out Bret Conteras' Glute Lab. His program is designed for models to develop their glutes while keeping the quads slender and toned and proportional has given people such as myself with snapping hip great results. I feel my right glute starting to get stronger after working at it for about a year. It's really helping. I never noticed how weak and out of balance it was and it was causing my pelvis to twist and my gate to be crooked, putting extra strain on the hip flexor, which causes it to snap and be tight and sore. Also up your lean protein intake to facilitate growing the weak muscles, but dont increase calories so you dont increase body fat. I also supplement with HMB which is supposed to help injured muscles heal and grow faster. I think it helps. If your hip flexor gets too tight and knotted, dry needle trigger point therapy can be a godsend. Somebody qualified like a physiotherapist or certain chiropractors who are licensed to place acupuncture needles near the femoral artery can help you release those trigger points. Costs me about about $60-100 session. If the nerves are really flared up you HAVE to get the strain off of them or theyll just get more and more irritated and you'll be on the downward spiral to becoming crippled. If you have an unstable SI joint, get that addressed too. I sit on a memory foam cushion with a cutout for my tailbone which seems to help my pelvis stability a lot too. Avoid sitting for my than 15 minutes at a time when at all possible. Add a memory foam lumbar cushion too for more relief in the car and at your desk. Available on Amazon. Also have had prolotherapy injections in my SI and hip capsule to aid stability. A regenerative doctor provided them. Very expensive and painful but I think they helped some long term (but may make it worse initially) Unfortunately your health insurance will be useless in treating this issue.
Feel free to ask me questions I've tried everything over the last 15 years but finally had an major breakthrough trying these things.
.
Im 20 years old and my hips been popping for almost a year. Now I know why i have a tight lower back with a popping hip. Thank you so much I will be doing these everyday. Wait, can I do the strength and flexibility in the same day?
Brilliant, thank you so much! In this day and age when a simple GP appointment is virtually impossible to get, we need to fend for ourselves. This has been so helpful. BIG HUG!
You're most welcome. I'm glad the video was able to shed light on your pain cause. Have you tried any of the stretches yet? Please keep me posted on your progress. Best wishes, Ashley.
Doing that 90/90 stretch one time fixed the IRRITATING clunk on my left side that I've had for over 10 years!!! I cannot thank you enough!!! ❤❤❤❤ THANK YOU THANK YOU THANK YOU!!!
Fantastic! I'm glad the exercises helped. Best Wishes, Ashley.
I believe i have both of these issues, and your explanations of anatomy and stretching are excellent.
Thank you. Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Great great great video. Felt a positive difference in my hips and lower back the first time I tried these stretches.
Hi Anthony. I am glad to hear that the video has been helpful. Best wishes, Ashley.
I got my third shot in my hip in September. It hurt so bad. But it doesn’t last long. My hip started popping once again and I couldn’t get up too easily from the floor or couch. I actually had to give up walking because my hip was hurting so bad.
🙏
Great stuff- I have had stiffness and clicking in my right hip for years. Love the 99 but I actuary feel that in my hamstring and not my hip so much.
So glad I found this !! My clunking is a new thing that I suspected was fixable and had hottten worse recently after a stay away from exercise
I will try this ASAP !
You asked for questions about other issues - how about knee crepitus ?- no pain - just worries me and in’s like to know how I can manage this and not make it worse !!
Thanks 😊
Whoa! The IHF strtches did it for me. Had been in pain for over a month which hindered my swimming training. This immediately eased the pain on thr first try. I'll definitely add these exercises to my daily glutes and hip strengthening routines. Thanks a bunch!
You're most welcome @ankh428! Wishing you a speedy recovery. Best wishes, Ashley.
90/90 did it and showed what was wrong. With my right leg in front I could almost sit flat with maybe a fingers width between my body and floor. Left leg in front, I was stuck floating.
Thanks for the assist.
You're welcome. Glad you found the video informative. Best wishes. Ashley
I was in an accident about 2 years ago and the first stretch you showed really displayed the differences between my hips
Unbelievable I couldn’t budge on my left side at all!
that’s the side that clicks
Hi, I am happy to hear that the video was helpful.
Best wishes, Ashley.
I was terrified... Your video relax me! Thanks 👍🤗
You are most welcome. Wishing you a quick recovery. Let me know how it goes.
Best wishes, Ashley.
This is the best video I have seen. Thank you for the time and effort.
I am glad to hear that it was helpful! Please do keep me updated on your progress. Best wishes, Ashley.
YOU ARE GREAT.! DOC, for me strengthen leg raises helped me a lot, because Sam hyper mobile and flexible I practise super slow with my one knee bend and I see difference immediately onto my socket ain pelvic. thank you for everything. waiting for more videos like this
That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
Thank you for the very thorough and detailed explanation and how to fix it! ☺️
You're most welcome Claire! Glad to hear it proved helpful. Best wishes, Ashley.
Sir don't get demotivated u r really doing a good job yoy really have good knowledge bout joints ist very helpful thanx sir 🙏🙏🙏
Love from INDIA 🇮🇳🇮🇳🇮🇳
Hi @Amogh Singh,
You're most welcome! I'm so glad to hear the video was helpful. Have you tried any of the exercises? Do let me know. Best wishes, Ashley.
@@PrecisionWellbeing yeah i have tried the hip extensions and 90°-90° stretch for the cliking
@@PrecisionWellbeing i have a query I'm a martialartist and i do karate but when i raise my left for kick there is no sound when i bring it back to the ground then only its makes clicking sound and i can feel that. But it causes no pain so what should i do yo get rid of it sir .
Wow. I’m recovering from a sports hernia repair and ever since, my hips have been so tight and I’ve had clicking.
I can tell a huge difference between my left and right side. Hope these exercises help
Hi Hunter,
I hope the exercises help. Please do keep me posted on your progress. Best wishes, Ashley.
Wow, within less than 3 minutes, he completely defined the problem that I'm having, and I know that he's right. His explanation just feels right... someone has finally explained this! Now I know precisely what's going on because I couldn't imagine what this was. I kept seeing hip snapping, hip popping, etc, but mine is a deep clunking and I really didn't see anybody else getting into what causes it and demonstrating HOW and WHATS GOING ON!!!
Excellent video!
You're most welcome. I'm glad the video was able to shed light on your pain. Have you tried any of the stretches yet? Please keep me posted on your progress. Best wishes, Ashley.
@@PrecisionWellbeing hello 🙂yes i tried them and i was wondering if when im doing the stretch, if i feel tightness in my lower right back near where the psoas attaches to the spine, is that good, bad or ugly 🤔 it feels really tight back there but when I stretch my left side, i dont feel that..
What should i do about this and how do i know if im doing it right? Also, will things hurt for a day or so after if i have stretched correctly?
Amazing explanation of how to use 90/90 to increase hip mobility
Thank you. I'm glad the video was able to shed light on your snapping hip syndrome cause. Please keep me posted on your progress. Best wishes, Ashley.
thank you so much for the thorough and detailed video.
i started exercising and noticed the clicking on exercises that require lifting the leg more than 90 degrees.
i will start doing the things shown in the video and hope it will help. thanks again!
hank you so much. Very helpful. The exercise at minute8:58 is extremely helpful for me. Although I had to use a ball under my foot for the inside hip stretch so it wouldn’t snap while moving it I got a really nice stretch within the boundaries. You are a Godsend
You are most welcome. Happy to hear that the video has been helpful. Please do keep me updated on your progress. Best wishes, Ashley.
Finally someone that knows what is making my hip hurt. Thank you
You are welcome. I'm glad the video was able to shed light on your hip pain cause. Please keep me posted on your progress. Best wishes, Ashley.
Wow this is great! I did only a few of the stretches and I feel better. Ill make sure to do some of these daily.
Thank you so much! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Thank you!! I couldn't figure out why my hip is snapping. Seems like tight hip flexor in my case.
Hi @Jiri Silhan,
Happy to help! Wishing you all the best. Let me know how you progress. Best wishes, Ashley.
Thank you for making this video. It’s very comprehensive and easy to understand.
You're most welcome! I'm glad you found the video insightful. Best wishes, Ashley.
You mentioned that there could be other causes for clunking like SI joint issues.. Would you still recommend these stretches/exercises for that?
Thanks. I already feel improvements.
That's great to hear Bill! I hope you continue to make improvements. Wishing you a speedy recovery! Best wishes, Ashley.
Thanks so much. You explained everything very detailed and logically + you really encouraged me with your words in the end that other people have overcome this issue. I went to a kinesitherapist for 10 sessions but I felt like I wasn't making any progress. Now I will try your stretches and exercices. Thanks so much!
Hi Vincent, I am glad to hear that the video has been helpful and encouraging. Wishing you all the best in your journey. Please do let me know how it goes with the stretches. Best wishes, Ashley.
My hip cracks on the left side when doing this first movement, feeling a lot of pain in the lower back and in the right leg located in the piriformis and sciatica! What would that stray be? Help-me
I am a ballet dancer and I have very loud snap when i push my leg into turnout. I will try these exercises. I have a problem dancing with my back arched which I think might be the reason.
I use to be gold gymnast champion when I was young. I am scare of exercising now because of the my noisy back 🥹😃
I watched lots of videos. Your exercises are the best! Easy to do.
I just did little and getting better already 🙏💙
Thank you so much! I'm glad the video was insightful, keep up with the exercises. Best Wishes, Ashely
This is so encouraging. My pain comes when I try to spread my legs apart as in riding a horse. So I will try this
Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Fantastic. I never had help like this. Thanks. It works.
You are most welcome! Glad to hear that the video has been helpful. Please let me know how it goes with the exercises. Best wishes, Ashley.
Thankyou for the video never realised just how tight my hip was
You are most welcome! Glad to hear the video was informative. Best wishes, Ashley.
Excellent thank you - I hear more like a shudder in my hip area!
You are most welcome Lynn. I hope the video is helpful. Please let me know how it goes with the stretches and exercises. Best wishes, Ashley.
Thank you for your explanations. I have two questions: (1) Do these exercises target all three types of snapping hip you mentioned at the beginning of the video? I ask because I don't know which type mine is and whether I should focus on a specific exercise. (2) What could happen if the snapping hip is left untreated in the long term? This condition has been bothering me for years. It comes and goes (usually comes after I've been desk-bound for a long time). I wonder if it could lead to more severe joint or functional issue if left unattended. Thank you.
This is a great video. Really like the knee lifts on the 90 90s. Never come across that before and it adds a real stretch.
Hi Tony. Glad to hear that the video has been helpful towards your healing journey. Best wishes, Ashley.
Thank you! I know I got very tight due to over-gardening in the squat position. I had unlocked my hamstrings, but the snapping remained. I did this entire video for the first time today. I finished with a snap-free straight leg lift! Your routine is clearly the answer for my issues.
I'm so sorry to hear about your struggles with lower back pain. Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Well done my friend
Much appreciated 🙏 you made it easier for me so I can forward such video to my patients . Thank you for your efforts and great demonstration
If you just have the snapping on one side ,ok to work just that?
I felt pressure while trying to raise my leg during the 90-90 movement on the right side (which is making the sound) so I'm guessing that exercise will help me the most. I will do these exercises regularly and hope it helps with my problem.
Thank you for the valuable information!
did it help
did it help???
@@ghostzz2614 i didn't do regularly but it helped me a little bit. If it's done properly I'm sure it will help
@@stikkerpaper i didn't do regularly but it helped me a little bit. If it's done properly I'm sure it will help
This has been happening to me for months now and it hurts so bad. It jars my entire pelvis when it "clunks". Thank you for this video, hoping it will bring some relief. I was diagnosed with external snapping hip on the right side and seem to also have internal on the left side. Only 23 so still hope for normal hip function 😅
hi miabanana, how are you now? is it reduced?
@@mithunkumar-vm5iw i have the same external one side internal other side...5 years now.....got these after many miles of ultra marathon..and stopped completely...
@@nasosk4248 hi, sorry to hear, keep doing excercises , you will get better.
A year ago I fell onto my greater trochanter and rolled onto my back. Surgery on L2-L3 foramina didn't fix all pain and after some xrays and MRIs, still no conclusion. Have pain at angle across buttock from sacrum to head of femur. Not sure if snapping hip is internal or external but moving leg from flexion to extension while rotating inward snaps badly. Was dagnosed with labral tear too. Hope these moves give me some relief. Great stuff. Thanks.
@@garygranath1644 hi Gary, sorry to hear. keep doing excercises, wish you good health.
Yeah I'm getting it in my left hip... this is a more recent thing for me. Some days are better than others
So I've had clicking in my left hip when i do a variation of the leg raise laying down, and alternating between both legs. It has only been doing it while my left leg is going down. I tried taking my leg down in an angle under my other leg, and i didn't pop. Is there a reason for this? But anyways I did some of the strengthening and stretching and tried the ab excerise after, and there were no clicking, so I'll probably start doing these excercises a couple of times a week from now on, till there is no more clicking at all. Thank you so much!
So well explained man
Life changing. Thank you.
You're most welcome E. J. Banks! Glad to hear the video was helpful. Best wishes, Ashley.
I’m 22, my hips have been popping for a few years now, and it happens every time I walk/ do exercises
I am sorry to hear that. Have you tried any of the exercises? Please do and let me know how it goes. Best wishes, Ashley.
Thankyou sir
I am from india
Sir also have snapping hip syndrome and video hip me alot to understand my problem
Thank you so much! I’ve just done all the exercises and it’s not clicking anymore (at least for now). I think the last exercise had the biggest impact.
You are most welcome. That is good news! Really happy to hear that the exercises have been helpful to you. Best wishes, Ashley.
These are similar to yoga poses which helped me with the clicking sounds in my hip.
This was a really good episode: thorough and well explained! thx
Thank you Bashizi. Glad that you liked the video. I do hope that the exercises have been helpful. Best wishes, Ashley.
Superb video and so well delivered with all the permutations on each condition, well done and many thanks.
You're most welcome! I'm so glad to hear you found the video informative. I hope the exercises help. Do let me know. Best wishes, Ashley.
Thank you sir 100% works just done 3 exercise and it's not making any sound now
That's good news. Glad to hear that the exercises are already helping. Please keep me posted on your progress. Best wishes, Ashley.
Very good explanation. Thank you.
You're most welcome! I hope it helped. Best wishes, Ashley.
Thank you so much for this. Great instructions!
Thank you so much! Glad to hear the video was informative. Best wishes, Ashley.
Gonna try this. I started taekwondo this year and when I side kick my hip gets locked in my right side, then I have to do this sort of rotation with my leg to unlock it, otherwise it feels uncomfortable and I can't stretch my leg as far back. I do make the mistake of getting exited and doing it without warming up first sometimes, but others it just still locks. I also experienced these clunks when doing abs with leg lifting. I didn't care much at the beginning, but now even after training it still feels weird, like my muscle is constantly in the way of my hip and I'm a bit worried. I'll start taking better care of my body, and hope it's nothing serious. Thank you!
Thanks. Nice and very pedagogical tutorial video. I’m gonna do as you say👍🏻😊 (Norway 🇳🇴)
You're welcome @The Dude! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes from London, Ashley.
I went to a chiropractor for intense back pain. I left with no back pain, but but didn't realize right away that my hip now clicks if I take larger steps 😅 hoping this helps
Sorry to hear about your hip. I hope the video is helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
I get the clicks when i go leg raised with open legs. Or mounten climbers on push up posittion.
same here! no pain just popping when doing leg raises, mointains climbers and realy anything that lifts the leg more than 90 degrees.
did you do these exercises and did it get better?
What a fantastic video. A complete approach. Thanks a lot.
You are most welcome Victor. Glad to know that the video has been helpful to you. Best wishes, Ashley.
I’ve had bad hip flexor tendinitis for a few years. I used to do a lot of deadlifts and some squats. I took a summer off and lounged around and tried squatting heavy and my legs immediately spasmed and wouldn’t move. Not much progress since then except for learning of tendinitis. Also accompanies sciatica and lower back discomfort. These leg raises are hard
I'm so sorry to hear about your hip issues . Have you tried any of the stretches yet? Please keep me posted on your progress. Best wishes, Ashley.
Thank you for the detailed explanation and a broad range of types of exercises. I wish I'd bumped into this video before, sadly I bumped into it researching about my injury two days ago. I always had popping hips which I didn't mind and continued with leg raises and various straight leg exercises to strengthen my flexors. I think I strengthened them quite well but never really stretched them right so far. I only did 90-90s which didn't affect much on its own. I can't even get close to a pigeon pose, my hips are tight as hell even though I'm quite flexible, full front splits and quite extended back bends. Just the damn hips always saying "Nope. Not gonna stretch. Not moving." my whole life..
But two days ago when I was doing straddle inversions on my aerial hoop (basically starting from a hanging position to 180 inversion with legs in straddle position) the left pocket in my hip popped and I had instant, crazy pain. Now it's better but if I stand up from a chair with my legs >90° apart, I get instant pain. Leg raises also, instant pain. I thought I felt my bone hurt from friction at that pocket which I know sounds stupid but it's literally how I feel. I'll wait and see in a bit but do you have any ideas to what could be the problem? (I have a long waiting list for my physio appointment so I have to wait)
I discovered that there's popping sound around my hip flexor region, and i hear it quite often when i do movements like leg raise, or side plank with leg movement (touching) to elbow. i have found that this issue around hip flexor region is creating issue while running, like there is not complete freedom of movement when i move my leg up (as in when we stride, front leg comes up but its not reaching its full range of motion). your video, i believe address the issue, I'll try work on these aspects and see if it helps me. thanks a lot for this information. \m/
Thank you so much! This was very helpful and it makes so much sense.
Thank you so much! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Thank you for the detail and sharing your experience and the therapies.
You are most welcome. Do let me know how it goes with the exercises and stretches. Best wishes, Ashley.
TY
wow that 90 90 stretch is gooood
hey man i am 15 and i play futbol and have noticed this type of clicking is that normal
Hey man! Bless you❤ I hate an love you the same time as these stretches are so hard to do! I just followed a long without timing and I feel so much better already I'm going to do these frequently for my hip mobility and muscle activation.
Hey. Keep it up with the stretches and let me know how it goes. Looking forward to hearing positive feedback. Best wishes, Ashley.
Hi!
Thanks for this. I struggle with this huge clunk sound in both sides of my hips. Usually it gets worse from doing a lot of squats and lunges. Last night it was waking me up cause just lifting my legs to change position was enough to make it pop. I know I haven't been stretching as I should lately. I usually try to go to yoga regularly as this particular class has leglifts that don't make my hips clunk! I have thought it was a combo of stretching in the start of the class, and being very focused on the movement, like you say, keeping the back pressing down. The diagonal stretch you showed here was really good (or sickening or what to call this sensation. not pain.). It stretches from on the inside of the hip bone and up the body. I will repeat it over the following days and weeks and hope I can get rid of it and keep it away.
Thank you so much! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Can you update us on your progress with this?
This video was both relieving and helpfull. I have been bothered by my right side for so long now. What I noticed recently is that the muscle itself has been affected by the problem to the extent where it gets stiff from activities such as running. Any thoughts?
Snapping hip happens when I do tower bridge or something like the first exercise I saw in this video
Thank you, interesting that when I remove lordosis when lifting legs the clicking disappear
very helpful and informative , cheers
Thank you Liddy, I am happy to hear that the video has been helpful to you. Please keep me posted on your progress. Best wishes, Ashley.
Nice and helpful information thanks coach 🙂
You are most welcome. Glad to hear that it has been helpful. Best wishes, Ashley.
I have chronic pain on one side, clicking/popping - it radiates from my lower back to my groin and down the side of my knee. It feels worse with more use. I was checked for labral tear. If the pain is from SI joint I’ve tried PT, injections, etc but it always comes back.
thankyou！ finanlly found a video explain the strech for external snap, it helped a lot！❤
I'm so glad the video was informative. Best Wishes, Ashley
I only get it when I’m standing up and doing knee raises (knees to chest type motion) and it happens louder when I point my knees away from my body’s centerline, it that the same condition?
fantastic explanation - thank you !
Thank you !
You're welcome! I hope the video was helpful. Best wishes, Ashley.
@@PrecisionWellbeing i just found out i have femoral gangrene and i am fighting against it, thank you for sharing a great post, i will try to fight it to the end
Thank you!