Stretching exercises are a great way to relieve Snapping Hip Syndrome, unless you feel as if you are unable to stretch without severe pain. If your SHS is already to the point of being chronic, or is a commonly recurring condition, then you should consult a physician before performing any stretch routine. However, if you feel as if you can do some light stretching without causing further damage to the tendons and joints in the hip, then there are several stretches that target key muscles that are causing your pain from Snapping Hip Syndrome.
- Quadriceps Stretch: Stand an arm’s length away from a wall. Have the injured side facing the opposite direction as the wall. Keeping your hand on the wall for balance, use your other hand to grab the ankle on your injured side. Pull your heel toward your buttocks. Make sure you keep both knees together and try not to twist your back. Hold for 15-25 seconds.
- IT Band Stretch: Begin, by crossing the uninjured leg in front of the injured one. Then bend down to reach toward the inside of your back foot. Hold that position for 10-25 seconds. Then, return to the upright, starting position.
- Hamstring Stretch: Lie on your back with your buttocks close to a doorway. Stretch your uninjured leg straight out in front of you through the doorway, lying on the floor. Raise your injured leg up, using the wall the is next to the doorframe, rest the leg in the upright position. Keep your leg as straight as possible and hold for 15-30 seconds. You should feel a stretch in the back of your thigh. Repeat 3 times.
- Prone Hip Extension: Begin, by lying on your stomach with your legs straight out behind you. Fold your arms under your head and rest your head on your arms. Draw your bellybutton in towards your spine and tighten your abdominal muscles. Tighten the buttocks and thigh muscles of the leg on your injured side and lift the leg off the floor about 8 inches. Keeping your leg straight, try to hold for at least 5 seconds, then lower your leg and relax. Repeat at least once more.