Iliopsoas Tendonitis (Snapping Hip Syndrome) Stretches & Exercises – Ask Doctor Jo

Hey everybody, it’s Doctor Jo, and I’ve got
Super Girl with me. Today I’m gonna show you some stretches and
exercises for snapping hip syndrome. So let’s get started. So snapping hip syndrome,
which is technically iliopsoas tendonitis or dancer’s hip, is basically when you go
from hip flexion to hip extension and you get a snapping feeling in your hip. And a lot of times it’s very uncomfortable
and painful, so a lot of stretches and exercises will hopefully help that. So let’s start off with some stretches. We’ll start off with a quad stretch first. You can stretch it a whole bunch of different
ways, but I’m gonna stretch it in the lunge position today. The side you want to stretch should be down
on the ground. If you are not on something like carpet or
a yoga mat, make sure you put a pillow underneath your knee just to protect that joint. Put your front foot a little further out in
front of you to give you some balance. And then take your back foot and pull it up
towards your bottom. So you want the heel to go towards your bottom. And try and keep your upper body fairly upright. Some people go like this, but you’re taking
away from the stretch a little, so you want to kind of take your hips and push them forward
almost into a tilt and you’ll feel a nice stretch through that quad area right there. So hold that stretch for about 30 seconds
and do that 3 times. Then if you just want to stay in the same
position, go into a hamstring stretch by then putting your foot out in front of you. Just prop it up on your heel. Try and keep your knee locked out and straight. Keep your back straight and your hips forward. And just lean at your hips until you feel
a stretch in those hamstrings. If you pull up your toes, that helps that
stretch just a little bit. If that’s too much, you can relax it, but
if you can pull them up, that’s gonna get a nice stretch through there and then engage
the calf muscle as well. So holding that again for 30 seconds, then
relaxing and doing that 3 times. Then you want to stretch your glute muscles. And the way, the easiest way to do that is
a figure 4 stretch. So take the side that you want to stretch
and cross it over. And it’s called a figure 4 because if you
look down, your leg almost makes a figure 4. So the ankle is and the thigh part of the
knee. Not actually on the knee, but just sightly
in front of it so you don’t put pressure on that joint. Keep your back straight, and then just lean
forward. You should feel a stretch right in that bottom
area right there. And just pull yourself forward. You can go this way, you can bring your arms
up this way, what ever is comfortable for you. But really until you feel a stretch right
in that bottom area. And again holding it for 30 seconds, relaxing,
and doing that 3 times. Then you also want to stretch out your IT
Band. So I like using a foam roller, some people
just like doing a standing stretch for the IT Band. I feel like the foam roller really gets in
to that area and loosens everything up. So just place the leg you want to stretch
outside on the ground on the roll. You can start up at your hip and go all the
way down to your knee, or you can start off and try and find the spot. And once you get on a spot that’s tender,
you can just hold it there and let it relax out, or you can continuously roll it a little
bit. But usually if it doesn’t hurt, that means
that your IT Band is pretty loose, but when you feel that “ohh” you get a spot, like right
there I got a spot, that’s probably where those tight spots are and you want to focus
a little more on those spots. So you can just do this for a minute. Just kind of rolling it out and getting all
those spots. And you can go all the way up and down if
you want to. So now that’s you’ve got everything stretched
out, you’re gonna do some exercises. So now you’re gonna get on all 4s in that
quadruped position. Try and keep your shoulders down where your
hands are lined up. So you know not out this way, not way over,
but pretty close to up and down. Take your leg and bring it out with your knee
bent and just kick up. So your foot’s going towards the ceiling. And so that’s working those glute muscles. You don’t have to go super high, you’ll feel
those muscles working with just a little kick. So again, start off with maybe 10 of those
and then work your way up to 20 – 25. And then the last exercise, you’re gonna lie
down on your side. The bottom leg can be bent just a little bit,
the top leg you want it to be nice and straight. Kind of in alignment with your body. Your toes are gonna be pulled up and pointing
forward. So when you lift your leg up, you almost want
to lead with your heels. Sometimes people lead with their toes, but
then that’s changing the exercise. You also want your hips upright almost perpendicular
to the floor. So when you lift up your leg, heel first,
and slightly back just a little bit. So again, you don’t have to go super high,
but you want to control that movement. Go slow and controlled. You don’t want to go fast. Cause then that’s not gonna actually work
the muscles, that’s just gonna use momentum. But nice and slow and controlled. So again, just starting off with 10 and work
your way up to 20 – 25. So those were your stretches and exercises
for snapping hip syndrome. If you have any questions, leave them in the
comments section. If you’d like to check out some other videos,
go to Don’t forget to like us. And remember, be safe, have fun, and I hope
you feel better soon.

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