Snapping Hips Explained: exercises and stretches to eliminate clicking hips

Snapping Hip Syndrome💫 . Aka: coxa saltans, iliopsoas tendinitis or dancer's hip👯 . This condition is categorized as an internal impingement which may present with: . 🔻clicking/snapping sensation in front of hip or groin region 🔻tightness felt through the hip 🔻audible snapping 🔻maybe painful 😖 🔻most noticeable moving from flexion (bent) to extension (straight) . What's happening here is that a tendon is flipping over a bony prominence in the area. There are ✌🏻two main spots this could be happening – laterally or medially. Generally, people aren't too freaked out when this is affecting lateral structures such as when the 👉🏻Glute Med, ITB, or TFL are flipping over the greater trochanter of the femur🍗 . People are less thrilled😩 when this happens medially- in this case, the iliopsoas tendon catches over the front of the hip or iliopectineal ridge (on the femur) when the hip moves from flexion to extension. Folks that experience this may be: . 🔹Deep Squatters 🔹Dancers 🔹Gymnasts 🔹Runners …and perhaps a whole bunch of other folks too #sports 😬 . ⚠️It should be noted that clicking/popping is also a hallmark of a labrum issue- as always, getting evaluated is gonna be your best bet👩🏻‍⚕️. . Questions? Comments? Hit me up! ❤️

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So.Many.Snappy.Hips💫 . Real talk- bodies are noooisy. Just because you're having clicking/popping does NOT automatically mean anything is seriously wrong. Can things become an issue if left unchecked over time? Yes. Should you wait until you're in pain to do something? No. Does non-painful clicking in your hip mean you're F'ed? Not uh. . That being said- if you're experiencing pain with hip clicking- we wanna try to get that thing to calm down. Furthermore, your painful snappy hip could also be a labral issue- so, AS ALWAYS getting evaluated is a good call. . Snapping Hip Syndrome (the most unoriginal name ever) is an internal impingement that can affect medial and lateral structures. Symptoms may include: 🔻clicking/snapping sensation in hip or groin 🔻audible snapping 🔻maybe painful 🔻most noticable moving from flexion to extension . Basically, things got weak/tight/inflamed and are now rubbing or "snapping" over bony prominence in the area. 👉🏻To properly preform a legit mob for the hip you need it in an 'open packed' position otherewise yo' wasting yo' time. Open Packed for hip: 30 degrees abduction, 30 degrees flexion. . 🎥📍Band as far into your hip crease/groin as you can get 📍tension laterally away 📍move into 30 degrees abduction & 30 degrees flexion 📍maintain tension laterally and slowly start to squat backwards 📍really sit into tight spots 📍90s-2min 📍retest and see if your click went away💥remember this is NOT a perm fix, this simply allows you a window to progress your strengthening without painful snapping 💪🏻 . 🤔is your hip snappy internally or externally? We discussed soft tissue releases for the majority next💆🏻 . Questions? Comments? Hit me up! ❤️

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Snappy Hips Stretches💫 . So we're going to focus on internal snapping tonight. This is likely the iliopsoas snapping over the iliopectineal eminence. . Internal hip snapping may produce: 🔻Pop/click that is generally felt over the front of the hip or into the groin. 🔻An audible click/snap 🔻Maybe painful . We went over a mobilization last night👈🏻 to help reduce the clicking (temporarily), tonight we chat about a couple stretches you can throw into your warm up to help with your strengthening sess. . Keep in mind, bodies are noisy. I'm all about preventative and don't like to recommend folks "let pain be their guide" but if you've had a snappy NON-painful hip for years…🤷🏻‍♀️ . If it's painful- that's different. Heed my warnings from previous posts and perhaps get evaluated. 👨‍⚕️ . Now let's get to it and hit the main culprits in this area (video sped up 1.5x) . 🎥3D hip flexor stretch- inspo from @vinnerehab MiQ- 📍get into a proper hip flexor stretch position 📍posterior tilt pelvis under 📍reach stretch side arm upward 📍other arm outward 📍gently rock hip forward while reaching hand toward ceiling up 📍other hand opening out and back (I perhaps have too much t-spine rotation) 👉🏻 this hits the the psoas in all planes of motion 📍keep low back neutral 📍focus on movement 🤸🏻‍♂️stretch felt through front of hip into stomach . 🎥Adductor stretch- the poor neglected adductors- 📍feet facing forward 📍stance wider than hip width 📍lateral lunge to non affected side 📍maintain hip hinge 📍keep low back neutral📍 hinge at hips and shift weight to side 📍don't let knee drive forward 📍keep chest up 🤸🏻‍♂️stretch felt through inner leg . 🎥Hammy stretch 📍slight bend in knee 📍maintain neutral spine 📍send hips straight behind you (hip hinge) 📍follow through at the top 📍anteriorly tilt pelvis for added stretch 🤸🏻‍♂️stretch felt through back of the leg. . Questions? Commments? Hit me up. ❤️ (PS sun game, strong😎)

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PSOAS STRENGTH💫 . Is your tightness really weakness? . 💥 People often feel like their hip flexors are "tight" and try to stretch em out, buuuut if you're dealing with a weakness that approach is pretty much the opposite of what you wanna do😥. . Remember folks, a weak muscle can also be tight. Tight muscles like to snap over things… jussaying. In the case of snappy hips we want the psoas working well as well as its antagonist muscles the gluuutes. So get some glute, hamstring and generalized posterior chain training (many previous posts on exercise ideas for these guys) going on, clear your hip snap temporarily using the previous mob and then get after the psoas itself. . 🎥banded hip flexion – 📍low back flat to the ground, 📍mini band around both feet, 📍drive knee towards chest 🎥bridge hip flexion- 📍driving through heels 📍lift hips up toward ceiling, 📍repeat banded hip flexion exercise 🎥standing hip flexion- 📍standing arm length away from wall, 📍keep body in line at an angle,📍 mini band around feet, 📍drive knee up towards chest . For the full psoas strength test check out my previous post in pelvic tilt series #tbt . Questions? Comments? Hit me up! ❤️

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Muscle Physiology

After 16 stages in the Tour of France the legs of @p.poljanski ended up like this. 😱 Do you ever wonder why or how this happens? 🤔 . Many people think that bulging veins during exercise are due to an increase in either blood volume or pressure in these vessels. In fact, this process is caused by a decrease of step-up activity, such as with cycling. . When exercise begins, the heart rate and strength of contraction increases and blood is quickly pumped into the arteries. As this is occurring, systolic blood pressure increases linearly with exercise intensity, rising to nearly 200 mmHg during high intensity aerobic exercise (and to more than 400 mmHg during weight lifting). . Diastolic pressure, on the other hand, changes very little with aerobic exercise. Simultaneously, the internal diameters of veins and venules narrow in a process called venoconstriction, forcing the flow of blood forward to the heart and enhancing their ability to receive blood coming from the capillaries. Overall, this process helps decrease the pressure in the venules and veins to at most about five mmHg. . Venous volume and pressure thereby decrease and are thus not the basis for the bulging. Instead, the process occurring in the capillaries as a result of the rise in arterial blood pressure during exercise causes plasma fluid otherwise resting in these tiny tributaries to be forced out through the thin vessel walls and into compartments surrounding the muscles. This process, known as filtration, causes a swelling and hardening of the muscle that is noticed during exercise. As a result of this swelling, cutaneous veins are pushed toward the skin surface, flatten to some extent, and appear to bulge. . Such veins are more visible in people with less subcutaneous fat. This bulging is neither good nor bad but simply a result of normal physiological mechanisms that result from the rise in arterial blood pressure during exertion. . If you or a loved one are experiencing these conditions, please ask us and contact your primary healthcare physician to prevent any further complications. Stay strong and stay active everyone! 💪🤓 📕scientificamerican.com . FOLLOW us and TAG YOUR FRIENDS!

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Hamstring injuries, rehab and strengthening exercises

For the past two Friday's we posted hamstring exercise content on our YouTube channel. As the Nordic hamstring curl is praised as THE hamstring exercise One of our videos discussed the 4️⃣ best exercises to target all heads of the hamstrings. ⠀ But is there EVEN MORE to hamstring training? @ylmsportscience once again put together a cool infographic summarizing what goes into holistic hamstring health.⠀ Cool 😎 ⠀ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⠀ #Physiotutors #Physiotherapy #Physicaltherapy #Physiostories #doctor #Physiotherapie #physiotherapystudent #dpt #DPTstudent #education #PT #physio #fisio #fysio #physicaltherapist #fisioterapia #fisioterapiaesportiva #fisioterapeuta #sportstherapy #npte #studyingphysio #physiostudent #studentpt #physiolife #medstudent #medicine #sportsphysio #orthopedic #health #fitness

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The Nordic Hamstring Exercise 💪 is a GREAT exercise to reduce hamstring injury & re-injury!!! . . ⚫The Great Hamstring Saver? According to at least half a dozen recent studies, almost 2/3 of hamstring injuries might be prevented by increasing hamstring eccentric strength. The research has proved that the exercise reduced 70% of hamstring injuries & 85% of hamstring re-injuries!!! . . ⚫Eccentric Exercise? Eccentric exercise of the hamstrings is important to prepare the tissue to generate enough force to limit knee extension immediately before foot strike when sprinting – the most taxing phase of sprinting for the hamstring . . ⚫Muscle Activation Patterns – Impact of prior strain injury The semitendinosus muscle is more activated than the biceps femoris & semimembranosus. This may have implication for the use of this exericse in hamstring strain injury prevention protocols given that the vast majority of hamstring strain injuries involve the biceps femoris as the primary site of injury . . . . #massage #massagebyjun #massagetherapist #softtissuetherapist #sportsmassage #injuries #pain #hamstrings #strain #nordichamstring #exercise #prevention #auckland #newzealand #마사지 #마사지치료사 #치료 #부상 #햄스트링 #운동 #오클랜드 #뉴질랜드

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What I did three days ago and why I still can't walk normally; #nordichamstring

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En lille lækker leg day finisher til at udtrætte og sætte ild i baglår og baller: GHD Nordic hamstring curls i superset med GHD hyperextensions🔥 Øvelserne kræver en godt opspænd i mave og lænd. Efter at have set videoen kan jeg konstatere, at jeg i Nordic hamstring curls (den første af de to øvelser) skal rette min hofte mere ud (det gør det hårdere for lænden) og undgå at komme helt så langt tilbage oppe i toppen af bevægelsen for at undgå at slippe spændingen i baglårene. Øvelse gør mester😉 Jeg kørte i alt 3 sæt af hhv. 10 Nordic og 12 extensions. Der findes flere re- og progressioner af Nordic hamstring curls. Denne version er svær at mestre! Smid en kommentar, om du er interesseret i at se en video med, hvordan du gør øvelsen nemmere eller sværere😘 #msblpt #nojoynogain #nordichamstring #legday #gaintrain #gains #fitgirls #strongbody #muscles #strength #power #fun #fitfamdk #fitfam #styrketræning #girlpower #finisher #bodyfitness #bodybuilding #grind #workout #motivation #exercise #gymmotivation #bootybuilding #bunsandguns #fitnessworlddk

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3-WAY 🍑GLUTE-HAM HAMMER🔨Everybody wants fancy new fitness moves but if you want a glorious set of glute-hams, get familiar with these 3 GLUTE-HAM RAISES using your bodyweight and an optional resistance band with very little spinal stress. If you don't have a floor glute-ham developer like I do with the #SpeedBot, modify by having a partner hold your feet on the floor or by anchoring your feet into a lat pulldown machine. 1️⃣Overhead Arms Eccentric Russian/Nordic Leg Curls 2️⃣Hybrid Glute-Ham Raise 3️⃣Band-Resisted Glute-Ham Raise Move 1 is all about eccentric overload to stimulate maximum gains in strength and muscle mass in those lower #Manstrings. Extending your arms overhead on the descent is like added a weight vest the movement. You can assist with your hands/fingertips on the way up. Do 2-3 sets of 6 reps. This also works the upper calves/gastrocs which are knee flexors. Move 2 positions you in a hip-hinge through the exercise to shorten the lever and allow you, do higher reps, and get more glute involvement. Do 2-3 sets of max reps. Move 3 involves a kneeling hip-hinge to work more high hamstrings and glute and adding the band tension gives you peak contraction in at the top of the move where it's typically easiest. Do 2-3 sets of 6-12 reps. DOUBLE-TAP if you dig it, save it, and tag some #swolemates too. #TheDailyBJ #NotAPornSite #AllBJNoBS #GluteHam #GluteHamRaises #RussianLegCurls #NordicCurls #NordicLegCurls #LegCurls #TheHamstringGuy #HamstringWorkout #HamstringExercises #GlutesWorkout #GluteExercises #Butt #ButtWorkout #ShortShorts #ThunderThighs #BJGaddour #🍑

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L5 – S1 ELDOA

Stuck at the Airport ✈️ Comment and give me ideas on what to do👇👇 – Flight was supposed to leave at 6:00am back to Orlando but now I won't get back until 5:30am tomorrow morning😩 Since I'm stuck, here's a little review for people needing some low back relief. I will be doing this a lot tomorrow morning – L5-S1 Spinal Decompression Stretch [ELDOA] – ☝️ELDOAs are postural self-normalizing techniques designed for widening the space within a chosen articulation! This is accomplished by creating fascial tension to fix the vertebra below and contraction in extreme range to normalize the vertebra above the targeted disc – Here's how to perform the ELDOA for L5-S1! – 1️⃣ Start by bringing your SITS bones (butt bones) onto the wall! 2️⃣ Feet will be hips width apart and rotate your legs, so feet are pointing inwards! 3️⃣ Spread the toes and flex your foot down (so feet will be point in and down) 4️⃣ Tuck your chin and without lifting your head look between your thighs! 🕷I call this next part "Do the Spiderman!" 5️⃣ One arm at a time you're going to push your palms towards the ceiling! 6️⃣ Now, one arm at a time bring your arms overhead, so your biceps are by your ear (maintaining those spiderman fingers) – Nice work getting into this position BUT now we need to actively be pushing our body parts in certain directions! Just read below to see where the line of drive is coming from! 💥 Heels are going ⬆️ 💥 Tailbone towards the wall 💥 Low back down to the floor ⬇️ 💥 Hands back behind you – 🚨 Now hold this position for 1 minute! If you can't, don't worry we can always work our way up to a minute! – #joetherapy #piriformis #sciatica – #stretch #yoga #calisthenics #flexibility #mobility #yogachallenge #rehab #prehab #yogaeverydamnday #yogi #romwod #flexible #yogapose #fitness #fitfam #fitspo #movementculture #homegym #getinspired #personaltraining #onlinetrainer #legpain #runnersworld #pigeonpose #crossfit #runnerspace #runhappy

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Wolf’s Law

Everybody, I'd like you to meet Wolff's law- Wolff's law, I'd like you to meet everybody. 👋🏻👋🏻👋🏻 ••• 🐺Wolff's law: Bone in a healthy person will adapt to the loads under which it is placed. ••• I love this law. I wanna scream it from the top of a mountain. But I don't have a mountain, I just have an Instragram platform with a moderate amount of followers (if you know that reference then we're besties) ••• This concept helps LITERALLY explain so much, and give so much meaning to anatomy, as we will see when we start talking nerdy next week. However, I wanted to introduce this concept today, not only because it will be referenced a ton in the upcoming posts, but also to show you how this concept ties deeply to my most important learning strategy. Stay tuned when I drop concept 1️⃣ later or tomorrow. ••• In the meantime…I challenge you to start thinking about why this concept ties into improving learning strategies. Deuces ✌🏼 #creativethinking ________________________________________________________ #simplestrengthphysio #physicaltherapy #PT #DPT #DPTstudent #physio #fitness #workout #health #training #exercise #crossfit #strength #sports #wellness #weightlifting #powerlifting #athlete #recovery #performance #movement #strengthtraining #athletes #mobility #healthandwellness #sportsperformance #sportsrehab

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