Snapping Hip Syndrome

Snapping Hip Syndrome

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About two years ago when I started training very significantly for simply ballet, I started having a popping sensation in my hip. I quickly discovered that I had snapping tendon syndrome. In the course of the winter of that year I damaged it badly enough where I couldnt stroll comfortably and couldnt dance for about two weeks. It got better, however I at all times had the same popping.

Now two years later, I've realized that I've had snapping tendon tendonitis. It hurts each time I do anything to a la seconde (particularly doing dvelopps, ronde de jambs, and retire/posse). It also hurts when developing devant and fouettes of course.

Last year I obtained physical remedy on the local exercise place and it didnt assist at all. Ive learned your Tune Up Your Turnout book (and love it) and Ive been stretching in a lunge place during class often. Some other stretches or workout routines I can do? Will my tendonitis ever go away even though Ive stopped growing, and are foam rollers helpful?

Thanks, Rachel

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Its unclear from your description whether or not the popping is coming from the front or the side of the hip. Snapping hip syndrome usually refers back to the pop at the side of the hip that comes when the thick band of tissue (the iliotibial band) snaps over the greater trochanter which is the bump on the outside and top of the thighbone.

The foam rollers are extremely helpful as you roll slowly on the outside of the hip, and down the outside of the thigh. It may be fairly tight and uncomfortable, so only put as much pressure on the foam roller as you can simply tolerate.

If the popping is coming from the front of the hip it is the hip flexor tendon that is causing the snap. Im joyful to know you're doing the stretches from Tune Up Your Turnout, which concentrate on stretching out the iliopsoas muscle with the lunge stretches, and standing quadriceps stretching. Keep doing these and add on a brand new method of stretching with the foam roller.

Begin resting with the foam roller at the top of both thighs. You'll rest in your elbows.
Gently permit your weight to drop into the foam rollers. Slowly bend both knees till you are feeling a delicate stretch. Maintaining your knees bent, let both feet drop to one side, then the other. It would really feel as if you are rolling throughout the width of the quadriceps. (The foam roller stays in the same place on your thighs.)

After doing a few passes, shift forward barely so the foam roller is now a bit closer to your knees. Repeat bending your knees and slowly letting your toes drop from one side to the opposite - easily and slowly.

Try this once more bringing the foam roller nearer to your knees - staying at the very least 4 inches above the knees. In this ultimate position, your chest might be now resting on the ground as you drop the feet from side to side. The final position would be the most tender (or at least is for me) so please do this carefully and slowly.

Then get up and see how your legs feel - hopefully a lot looser!

It does help that you've stopped growing as growth spurts are notoriously difficult for dancers and athletes. Are you able to get rid of your tendinitis? Absolutely, Rachel!
Tendinitis is an overuse syndrome and might be very difficult to work with. It often looks as if it is three steps forward, then 1 step backwards. Lowering the general pressure of the contributing muscle tissue and creating a greater stability between energy and flexibility will provide you with better muscle tone, elevated range of movement, and decreased pain.

Good luck, be patient, and let me know how you do!

Deborah

Education is the key to injury prevention

About the Author:
Deborah Vogel is a dancer, author, and master teacher who conducts workshops for teachers as well as student and professional dancers. Her numerous articles on dance technique and injury prevention have appeared in Dance Spirit, Dance Teacher, and Pointe Magazines. During her years in NYC she co-founded the Center for Dance Medicine with Dr. Richard Bachrach. Currently she is on faculty at Oberlin College and the OC Conservatory of Music.



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