Snapping Hip Syndrome Rehabilitation Exercises
You may do all of these exercises right away.
- Quadriceps stretch: Stand an arm's length away from
the wall, facing straight ahead. Brace yourself by
keeping the hand on the uninjured side against the wall.
With your other hand, grasp the ankle of the injured leg
and pull your heel toward your buttocks. Don't arch or
twist your back and keep your knees together. Hold this
stretch for 15 to 30 seconds. Repeat 3 times.
- Hamstring stretch on wall: Lie on your back with your
buttocks close to a doorway, and extend your legs
straight out in front of you along the floor. Raise the
injured leg and rest it against the wall next to the
door frame. Your other leg should extend through the
doorway. You should feel a stretch in the back of your
thigh. Hold this position for 15 to 30 seconds. Repeat
3 times.
- Piriformis stretch: Lying on your back with both
knees bent, rest the ankle of your injured leg over
the knee of your uninjured leg. Grasp the thigh of your
uninjured leg and pull that knee toward your chest. You
will feel a stretch along the buttocks and possibly
along the outside of your hip on the injured side. Hold
this for 15 to 30 seconds. Repeat 3 times.
- Iliotibial band stretch (standing): Cross your uninjured
leg in front of your injured leg and bend down and touch
your toes. You can move your hands across the floor
toward the uninjured side and you will feel more stretch
on the outside of your thigh on the injured side. Hold
this position for 15 to 30 seconds. Return to the starting
position. Repeat 3 times.
- Iliotibial band stretch (side-leaning): Stand
sideways near a wall, your injured leg toward the inside.
Place the hand of your injured side on the wall for
support. Cross your uninjured leg over the injured leg,
keeping the foot of the injured leg stable. Lean into the
wall. Hold the stretch for 15 seconds and repeat 3 times.
- Prone hip extension: Lie on your stomach with your legs
straight out behind you. Tighten up your buttocks muscles
and lift one leg off the floor about 8 inches. Keep
your knee straight. Hold for 5 seconds. Then lower your leg
and relax. Do 3 sets of 10.
- Side-lying leg lift: Lying on your uninjured side, tighten
the front thigh muscles on your injured leg and lift that
leg 8 to 10 inches away from the other leg. Keep the leg
straight. Do 3 sets of 10.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.