Clicking Hips: Should You Be Concerned?

Have you ever felt or heard a pop, click, or snap coming from your hip during movement — especially when walking, squatting, or standing up? If so, you're not alone. This phenomenon is often referred to as “snapping hip syndrome” or more casually, clicking hips.

But is it something to worry about? Let’s break it down for you....

What causes clicking in the hips? Clicking hips are surprisingly common, and in most cases, they’re harmless. In fact, up to 40% of the population experiences asymptomatic hip snapping and/or hip clicking. The cause depends on whether the clicking is internal, external, or intra-articular (inside the joint).

1. External Snapping Hip (Most Common)

  • Caused by the iliotibial (IT) band or gluteus maximus tendon snapping over the greater trochanter (bony part of the femur).
  • Often felt when walking, running, or climbing stairs.
  • May feel like a pop on the side of the hip.

2. Internal Snapping Hip

  • Caused by the iliopsoas tendon snapping over structures deep in the front of the pelvis (like the femoral head).
  • Can be caused by...
    • Paralabral cysts
    • Bifurcation of tendon
    • Stenosing tenosynovitis
  • Usually produces a deep click in the front of the hip when lifting or extending the leg.
  • Common in dancers, runners, and those with hypermobility.

3. Intra-Articular Causes (Less Common but More Serious)

  • Result of something inside the joint, such as:
    • Labral tear
    • Loose bodies
    • Hip impingement (FAI)
    • Hip dysplasia
  • Usually accompanied by pain, catching, and/or reduced range of motion.

Does Clicking Matter if There’s No Pain?

In short: usually not.

  • If the clicking is painless, occasional, and doesn’t interfere with movement, it’s generally benign and doesn’t require treatment.
  • Many athletes and active individuals experience harmless snapping as part of their movement patterns.

However, if the clicking becomes more frequent, painful, or is accompanied by tightness, instability, or weakness, it’s worth paying attention.

When It Does Matter

Clicking hips may be a red flag if you experience:

  • Sharp or aching pain
  • Swelling or inflammation
  • Difficulty walking or weight bearing
  • Decreased range of motion
  • Hip locking or giving out

These could indicate structural issues such as a labral tear, tendinopathy, hip dysplasia, and/or hip impingement, which may require physical therapy or imaging (MRI) to evaluate.

What You Can Do About It

Even if it’s not serious, clicking hips often result from tightness, muscle imbalances, or movement patterns that can be improved.

Common Fixes:

  • Stretching: Iliopsoas, IT band, glutes, and hip flexors
  • Strengthening: Gluteus medius/minimus, core, deep hip rotators
  • Foam rolling: Especially around the lateral hip and thigh
  • Postural correction: Reducing anterior pelvic tilt or poor gait mechanics
  • Physical therapy: Targeted exercises and manual therapy for recurring issues
Pro tip: If your clicking happens only during certain exercises (like squats or lunges), try adjusting your form or working with a trainer to reduce strain on the tendons involved.

A clicking hip without pain is often nothing to worry about — it's just your body’s way of adjusting as tendons move over bony structures. But persistent, painful, or limiting clicks deserve a closer look.

If it’s bothering you or affecting performance, don’t ignore it. Addressing it early with proper movement, mobility work, and strength training can often prevent more serious issues down the line.

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