Hip popping on leg circles

by Pam
(MO)

Hello-
Can you tell me what causes/what to do about uncomfortable popping in the hip during leg circles or when lowering the leg, such as in Single Straight Leg?
Thanks!
~Pam


Jennifer's Response:

Hi Pam and thanks for your question regarding the leg circles. This seems to be a common question or problem that students in my classes have as well. I have even experienced it myself.

Generally the popping is a tendon or ligament popping or gliding over the bone of the hip socket. It won't break you but over time and lots of repetitions it can cause repetetive injury.

So, to avoid this popping I recommend people start by bending the working leg slightly to feel the head of the thigh bone or femur heavy set in the hip socket. That is where it should circle.

Sometimes with the leg extended and working in too large a range of motion the head or ball will pull out of the socket and this causes the popping noise as it glides over the bone of the socket.

Same thing with the single straight leg stretch, the leg or thigh bone is reaching too far out of the socket which will cause the popping.

Decrease the range of motion slightly so you can control the movement of the leg while still extending it.



Check out this article to find out the 3 progressions for the leg circles


Sometimes when we advance in our exercises to quickly or don't go back and review the fundamentals we can get stuck in doing the movements incorrectly and end up with bad habits and sometimes injury. I catch myself getting into these habits at times as well.

Good for you for listening to your body and striving to always do better!