5 Stretches to Relieve Dancer’s Hip Symptoms

June 02, 2021

If you’ve been working your leg and hip hard during dance or athletic routines, you may notice symptoms of dancer’s hip or snapping hip syndrome. Dancer’s hip is a condition that causes your hip to pop or snap when you swing your leg, run or walk. Dancers and athletes who frequently bend their leg at the hip are most susceptible to this syndrome.

While it usually starts without causing pain, dancer’s hip can become painful or lead to weakness, making continued motion more uncomfortable. Eventually, it could lead to a more serious condition called hip bursitis. If you’re experiencing symptoms of snapping hip syndrome, help protect your hip with some stretches designed to target key muscles.

Iliotibial Band Stretch (Standing)

First, lean the injured side of your body against a wall, standing on the leg with the affected hip. Cross your other leg in front of the affected one. Drop your affected hip against the wall and lean away from it until you can stretch it. Stay in the stretch for 15-30 seconds and repeat it another two to four times.

Gluteal Stretch

Lying on your back with both knees bent, anchor your ankle on your affected side against the knee of your other leg. Use your opposite hand to pull the knee of your affected side toward your opposite shoulder. Maintain the stretch for 30 seconds and repeat three times.

Side-Lying Leg Lift

Get started by lying down on your unaffected side. Tightening the front thigh muscles of your affected leg, gently lift it about 8-10 inches while keeping your other leg immobile. Keep your lifted leg straight and slowly lower it. Repeat two sets of this exercise 15 times.

Piriformis Stretch

Lie on your back and bend both knees. Rest the ankle of one leg on the knee of your other leg. Holding your lower leg from your thigh, pull both legs gently toward your chest together. After maintaining the position for 15-30 seconds, repeat it three more times.

Hip Flexor Stretch (Kneeling)

Start by kneeling on your affected leg and bending your other leg in front of you. With your back straight, push your hips forward to stretch your hip and the back of your upper thigh. Maintain this position for 15-30 seconds and then repeat two to four more times.

Get Relief for Your Hip Pain From Dr. Gombera

While dancer’s hip stretches and exercises can help you gain some relief, professional care can help you lead your most active, fulfilling lifestyle. As a certified and experienced orthopedic surgeon, Dr. Gombera specializes in arthroscopy, sports medicine and joint pain treatments for the shoulder, knee and hip.

With innovative technologies and advanced treatments, he offers minimally invasive solutions so you can recover faster. If you have ongoing hip discomfort even after performing consistent snapping hip exercises and stretches, Dr. Gombera can help. His goal is to provide expert care that will help you return to doing the things you care about sooner.

For more information on Dr. Gombera’s practice and how he can help you find relief from hip pain, contact his office today.

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Dr. Gombera

Dr. Gombera, earned his medical degree from Baylor College of Medicine and completed his orthopedic surgery residency at the University of Michigan. Expanding his expertise, he undertook a sports medicine and arthroscopy fellowship at Northwestern University in Chicago. Recognized as a Super Doctors Rising Star and honored for patient care excellence at the University of Michigan, he holds multiple certifications and licenses, solidifying his dedication to delivering exceptional medical services.



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