Snapping hip syndrome is a common cause of clicking, flicking or popping around the hip — especially in runners, dancers and gym-goers. While it’s often painless at first, it can become irritating and stubborn. The good news? With the right physiotherapy approach, you can settle it down and stop the click for good.

That Annoying Click in the Hip…

You’re walking up stairs.
You swing your leg out of the car.
You go to stand up after sitting.

Click.

If that sound (or feeling) keeps happening around the front or side of your hip, you might be dealing with snapping hip syndrome.

For some people, it’s just a harmless noise. For others, it becomes painful, inflamed and frustrating — especially when it starts limiting training or daily movement.

Let’s break down what’s actually happening, why it won’t go away on its own, and how physiotherapy can fix it properly.

What Is Snapping Hip Syndrome?

Snapping hip syndrome (sometimes called coxa saltans) is when a tendon flicks over a bony structure in the hip, creating a snapping or clicking sensation.

There are three main types:

1️⃣ External Snapping Hip

The most common type.
The iliotibial band (ITB) or gluteus maximus tendon snaps over the outside of the hip bone (greater trochanter).

You’ll usually feel:

A snap on the outside of the hip
Clicking when walking or running
Tenderness on the side of the hip

This often overlaps with ITB irritation or lateral hip pain.

2️⃣ Internal Snapping Hip

This happens when the iliopsoas tendon flicks over structures at the front of the hip.

You’ll notice:

A deep click in the front of the hip
Snapping when lifting the knee
Clicking getting out of a car
Tight hip flexors

This is common in runners, dancers and people who sit a lot.

3️⃣ Intra-Articular Snapping

Less common, but more serious.
This involves something inside the joint — like a labral tear or cartilage issue.

These patients often describe:

Catching or locking
Deep joint pain
Reduced hip range
Sharp pain with twisting

This type requires careful assessment and sometimes imaging.

Why Does Snapping Hip Syndrome Happen?

Snapping hip syndrome usually develops because of:

Muscle tightness (especially hip flexors or ITB)
Weak glutes
Poor pelvic control
Overtraining
Sudden training load increases
Biomechanical overload
Long hours sitting

In active Australians, it’s often a mix of tight hip flexors + weak glutes + increased training volume.

The tendon starts to flick repeatedly over bone — and over time that repeated friction causes irritation and inflammation.

That’s when the painless click becomes painful snapping.

If the hip is not snapping but is sore on the outside, READ THIS BLOG

Why It Won’t Just “Go Away”

Here’s the trap.

Many people think:

“It’s just a click. I’ll stretch it.”

But stretching alone rarely fixes snapping hip syndrome.

Why?

Because the underlying problem isn’t just tightness. It’s usually:

Load imbalance
Weak lateral hip stabilisers
Poor movement control
Pelvic positioning issues

Unless you address those, the tendon keeps snapping.

And if it continues long enough, you can develop:

Trochanteric bursitis
Hip flexor tendinopathy
Gluteal tendinopathy
Ongoing hip pain with sport

That’s why early physio treatment makes such a big difference.

What We Saw Recently in Clinic (Real Patient Example)

A 32-year-old runner came to see us from a nearby Northern Beaches suburb to our clinic in Frenchs Forest NSW.

She’d had a clicking hip for about 8 months.
At first it was painless. Then it started aching after long runs.
Eventually, she felt sharp snapping every time she lifted her knee.

She had:

Tight hip flexors
Weak glute medius
Reduced single-leg control
Poor pelvic stability on running assessment

Her MRI was clear — no labral tear. That was good news.

We treated her snapping hip syndrome with:

Targeted hip flexor release
Progressive glute strengthening
Pelvic stability retraining
Running load modification
Gradual return-to-run programming

Within 4 weeks:

Clicking reduced significantly
Pain resolved
Running tolerance improved

By 8 weeks:

No snapping during daily movement
Returned to full training

The key wasn’t stretching alone. It was correcting the underlying load and control problem.

How Physiotherapy Fixes Snapping Hip Syndrome

Here’s how we approach snapping hip syndrome properly.

1️⃣ Accurate Diagnosis

First, we determine:

External vs internal vs intra-articular
Is it painful or just audible?
Is there tendon irritation?
Do we need imaging?

A proper assessment prevents misdiagnosis.

2️⃣ Reduce Irritation

Early stage management may include:

Activity modification
Load reduction
Soft tissue release
Dry needling (if appropriate)
Taping strategies

The goal: calm the tissue down.

3️⃣ Restore Strength

This is where most people fall short.

We focus heavily on:

Glute medius
Glute max
Deep hip rotators
Core stability
Single-leg strength

Strength reduces the flicking force over the bone.

4️⃣ Improve Movement Control

We retrain:

Single-leg squats
Running gait
Pelvic positioning
Hip hinge mechanics

Movement retraining is often the missing piece.

5️⃣ Return to Sport Plan

For runners and athletes:

Controlled load progression
Monitoring symptoms
Specific hip capacity work

This prevents recurrence.

Can You Exercise Through It?

If snapping hip syndrome is painless, you can often continue training with modifications.

If it’s painful:

Avoid repeated snapping motions
Reduce hills or speed work
Avoid deep hip flexion temporarily

Painful snapping should not be ignored — especially if worsening.

How Long Does It Take to Fix?

Typical timelines:

Mild cases: 3–6 weeks
Moderate cases: 6–10 weeks
Long-standing cases: 8–12+ weeks

The longer it’s been present, the longer it usually takes to correct.

When Should You Be Concerned?

Seek assessment if you notice:

Locking or catching
Sharp groin pain
Sudden onset after trauma
Persistent swelling
Pain that doesn’t settle

These may indicate intra-articular involvement.

Self-Management Tips (That Actually Help)

If you suspect snapping hip syndrome:

✔ Strengthen glutes (not just stretch hip flexors)
✔ Avoid aggressive stretching if painful
✔ Reduce load temporarily
✔ Work on single-leg stability
✔ Don’t ignore progressive symptoms

But if it’s been there more than a few weeks — get it assessed.

Why Early Treatment Matters

When treated early, snapping hip syndrome responds very well.

Left untreated, it can turn into:

Chronic lateral hip pain
Tendinopathy
Ongoing running issues
Compensatory knee or back pain

Fix the cause, not just the click.

The Bottom Line

Snapping hip syndrome is common, annoying, and very fixable.

The clicking hip that “won’t go away” usually sticks around because the underlying strength and control issues haven’t been addressed.

With targeted physiotherapy, proper loading and progressive strength work, most people return to full activity without surgery.

If your hip keeps clicking — and especially if it’s starting to hurt — don’t wait.

FAQs About Snapping Hip Syndrome

What is snapping hip syndrome?

Snapping hip syndrome is a condition where a tendon flicks over a bony structure in the hip, causing a clicking or snapping sensation. It can be painless or painful and is common in runners and active individuals.

Is snapping hip syndrome serious?

It is usually not serious, especially if painless. However, if it becomes painful or is associated with locking or catching, it should be assessed by a physiotherapist or doctor.

Can snapping hip syndrome go away on its own?

Mild painless snapping may settle with load reduction. Painful snapping hip syndrome typically requires physiotherapy to correct muscle imbalances and movement control issues.

What exercises help snapping hip syndrome?

Glute strengthening, pelvic stability exercises, and controlled single-leg training are most effective. Stretching alone is rarely enough.

Do I need surgery for snapping hip syndrome?

Surgery is rarely required. Most cases respond well to physiotherapy and structured rehabilitation.

References

If you’re dealing with snapping hip syndrome and it’s not settling, our physios in Frenchs Forest can help identify the cause and build a clear plan to get you back to full strength.

Give us a call today on 9806 3077, or book online, just CLICK HERE: https://x-physio.au4.cliniko.com/bookings#service

106) Snapping Hip Syndrome: The Clicking Hip That Won’t Go Away