{"id":9107,"date":"2023-11-27T05:06:29","date_gmt":"2023-11-26T22:06:29","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9107"},"modified":"2023-11-27T05:06:29","modified_gmt":"2023-11-26T22:06:29","slug":"what-to-do-if-your-hips-are-popping-while-working-out","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9107","title":{"rendered":"What To Do If Your Hips Are Popping While Working Out"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">I<\/span>f you\u2019ve ever been in the middle of a workout and noticed that your hips are popping, chances are you\u2019ve been hesitant to power through. Whether you\u2019ve attempted to adjust your movement or skip the offending exercise entirely (leg raises, leg circles, bicycle crunches, and side plank crunches are all common culprits), it doesn\u2019t solve the multi-part mystery of what\u2019s causing it in the first place or how you can keep it from happening in the future.<\/p>\n<p>\u201cNo matter what the exercise method is, it\u2019s always the same issue,\u201d <a href=\"https:\/\/www.parkeastpilates.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.parkeastpilates.com\/\">Sharyl M. Curry<\/a>, a certified Pilates instructor and founder of Park East Pilates tells me when I visit her for a session in her New York City studio. \u201cIf you\u2019re lifting the leg up and down with your thigh bone jammed up in your hip, that\u2019s when you get the popping,\u201d she explains. This happens when you\u2019re not properly lengthening the leg out of the hip, she says. \u201cYou always want to be creating and maintaining space in the joint with the help of the muscles.\u201d<\/p>\n<p>Of course, there are a lot of mechanics going on behind every lift and circle of the leg, and since you won\u2019t be successful in lengthening out of the hip if other alignment issues are in play, <em>Well+Good<\/em> turned to Curry and NYU Langone physical therapist, <a href=\"https:\/\/nyulangone.org\/doctors\/1235563198\/naomi-bailin\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/nyulangone.org\/doctors\/1235563198\/naomi-bailin\">Naomi Bailin, DPT<\/a> for an easy-to-follow understanding of why your hips are popping during a workout.<\/p>\n<h2>What <em>exactly<\/em> is causing my hips to pop?<\/h2>\n<p>According to Bailin, there are several possible culprits behind your recurring hip popping, and they\u2019re as simple (and harmless!) as a tendon sliding over a bone to a more serious issue like a labral tear (more on the latter in a bit). But most likely, what you\u2019re experiencing is due to tightness in the connective tissue surrounding the hip joint capsule, which is made up of ligaments that connect bone to bone. \u201cThis can result in abnormal mechanics happening in the ball and socket joint in the hip,\u201d Bailin says.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/hips-are-popping\/\" current-title=\"Here\u2019s What Your Hips Are Trying To Tell You When They Pop During a Workout\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/GettyImages-947698886-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-05-26\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/hips-are-popping\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/hips-are-popping\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/hips-are-popping\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>When you\u2019re doing an exercise, such as lying on the floor and raising your legs, Bailin explains that the hip joint should glide downward. \u201cInstead, the joint glides up if that hip is too tight in the connective tissue that encapsulates the joint.\u201d (That\u2019s the \u201cjamming\u201d of the thigh bone Curry mentioned earlier.)<\/p>\n<p>One more thing that\u2019s important to note, both Bailin and Curry say that a weak core is often to blame for this tightness. \u201cWe have to stabilize the hip joint so that it can move freely in the socket, and we do that by keeping the torso stable,\u201d says Curry, who adds that by properly engaging the abdominals, you\u2019re then able to create space in the hip joint by lengthening the leg.<\/p>\n<p>On the other hand, a loose body of cartilage or a labral tear can be a more serious issue that causes hip popping, but Bailin notes that it\u2019s more common in professional athletes like gymnasts or dancers (and can often be managed without surgical intervention). \u201cThe labrum is the washer that surrounds the socket of the hip joint,\u201d Bailin explains. \u201cIt kind of deepens the socket and makes it more stable, and when there\u2019s a tear in there, you can get some deeper clunking and popping.\u201d<\/p>\n<h2>Is it really so bad if my hips are popping?<\/h2>\n<p>Unless the resulting hip popping is causing you pain, Bailin assures that there\u2019s nothing serious going on. \u201cThe popping in and of itself, you don\u2019t have to worry about,\u201d she says. \u201cIt\u2019s when it starts to interfere with function\u2014so if accompanied by pain, by limitation, by sensations of instability where the hip is wobbly and making you feel unsteady\u2014that can mean there\u2019s something more going on.\u201d<\/p>\n<p>But even if it\u2019s not causing you pain, hip popping can be an unpleasant sensation, and it is a sign that you\u2019re not using the proper alignment during a workout. That, in turn, leads to relying on different muscles from those that the exercise intends to target, which means you won\u2019t get the full benefits from your workout.<\/p>\n<h2>How can I prevent my hips from popping?<\/h2>\n<p>How you tackle the issue largely depends on <em>your<\/em> root cause behind the improper mechanics of the hip. Personally, Curry was quick to diagnose that because I was tucking my pelvis, it wasn\u2019t possible for me to engage my abdominal muscles. That led to the whole domino effect of my <a href=\"https:\/\/www.wellandgood.com\/how-to-engage-your-core-correctly\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-engage-your-core-correctly\/\">hip flexors overcompensating<\/a> to do the stabilizing work instead, causing the tightness that\u2019s likely behind my hip popping. For general tightness in the hip, Bailin recommends stretching before your workout, suggesting kneeling lunges to target the adductors (inner thighs) and single-leg bridges to target the glutes and core (alternating sides).<\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"How to do a Single-Leg Glute Bridge | The Right Way | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_K_di6h2-Wg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<p>If you\u2019re suspicious that a <a href=\"https:\/\/www.wellandgood.com\/weak-core\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/weak-core\/\">weak core<\/a> could be to blame, start by taking the time to ensure you\u2019re properly engaging your abdominal muscles. An example, Curry says, is attempting to do leg lifts while lying on your back on the floor while not letting your back arch up off of your mat as you lower your legs. \u201cIt\u2019s not the spinal column that has to push down, it\u2019s the muscles that support around the spine,\u201d she explains. \u201cThe more you pull in from the front, the more the back will roll onto the mat.\u201d<\/p>\n<p>Bailin adds that if your core isn\u2019t yet strong enough to perform a particular exercise without your hips popping, you can try reducing the range of motion. If you\u2019re getting popping when your legs are going low to the ground, for example, she says not to lower your legs as far down. \u201c[This way] your spine can stay stable, rather than arching back and forth,\u201d she advises. \u201cBy doing less, you\u2019re then getting a better workout because you\u2019re using the abdominals for what they\u2019re intended for, which is to avoid spinal motion.\u201d<\/p>\n<h2>When should I reach out to a professional?<\/h2>\n<p>If your hip popping is ever causing you pain, Bailin stresses that you should book an appointment with a physical therapist to address the issue as soon as possible. \u201cDon\u2019t let problems like this become chronic,\u201d she says. \u201cWhat can happen is, when you\u2019re moving in a different way because you\u2019re uncomfortable, then another joint can become an issue as a result of the faulty movement patterns. Don\u2019t wait until one thing becomes two, and then two becomes three, and it becomes harder to intervene conservatively.\u201d<\/p>\n<p>For hip popping that\u2019s not causing pain or stability issues, but just won\u2019t seem to go away (and is a major nuisance, like mine), you can still opt to visit a physical therapist. They will be able to assess your alignment and address any issues they find\u2014or direct you to a doctor should you need further medical intervention.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve ever been in the middle of a workout and noticed that your hips are popping, chances are you\u2019ve been hesitant to power through. Whether you\u2019ve attempted to adjust your movement or skip the offending exercise entirely (leg raises, leg circles, bicycle crunches, and side plank crunches are all common culprits), it doesn\u2019t solve &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9109,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9107","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9107","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9107"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9107\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9109"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}