Hip cracking or discomfort may cause someone to want to stretch or “pop” their hip back into place. To do this safely at home, it is important to learn the correct techniques. Show
The hip is a major joint in the body. It is important for weight bearing and movement. Some factors that can affect hip health include age, weight, pregnancy, and injury. At times, a person’s hips may feel like they are no longer aligned properly. In some cases, a tight hip joint may be the only issue. At other times, the tight hip may be painful or make a cracking sound. Keep reading for information on how to safely unlock a hip at home and when to see a doctor. There are several ways a person can unlock their hip at home. Some of the safest methods are listed below. As with any stretch, a person should warm up first to help promote blood flow and flexibility. 1. Side lungeA side lunge stretches the legs and hips. For a side lunge, a person should do the following:
2. Butterfly stretchThe butterfly stretch is a good exercise for stretching the hips and improving flexibility. People may feel their hip “pop” during the stretch. To perform the butterfly stretch, a person should do the following:
For a slight variation on the butterfly stretch, the American Council on Exercise (ACE) recommend the seated glute stretch. The seated glute stretch begins in the same seating position as the butterfly stretch. However, instead of touching the soles of the feet together, a person tucks one foot into the opposite thigh. They should then lean forward and hold the pose for about 30 seconds. 3. Rotating hip in a chairSimilar to the butterfly stretch, a person can stretch one side of the hips at a time while sitting in a chair. To do this, they should follow these steps:
4. Pigeon poseThe pigeon pose will help to stretch the posterior hip. It is one of the more complicated poses and may require some practice. However, most people should be able to perform it to some degree. Ideally, people should perform the pigeon pose on a soft mat to aid comfort and prevent injury. To perform the pigeon pose, the individual should do the following:
5. Kneeling hip flexor stretchThe ACE recommend the kneeling hip flexor stretch for loosening the hips and helping to promote overall hip health. To perform a kneeling hip flexor stretch, a person should do the following:
6. Trunk rotation while standingIt is possible to stretch or “pop” the hip while standing. To do so, a person should try the following:
There are certain risks and precautions that a person should be aware of when attempting to unlock their hip at home. These include: Warming upIt is important to warm up for several minutes before stretching the hips. An insufficient warmup can strain and injure the muscles, causing pain. Avoiding sudden, jarring movementsWhen stretching, a person should avoid sudden, jarring movements. These can cause injury to muscles and tendons. Avoiding certain stretchesA person should not attempt any stretch they are not comfortable with. This includes stretches that may put a person off balance and increase the risk of a fall. People should also avoid doing any hip stretch that causes additional pain or discomfort. If a person starts a hip stretch and it causes pain, they should stop the stretch. Seeking expert adviceSome people experience hip pain as a result of injury. In these cases, they should not attempt to stretch their hip without instructions from their healthcare provider. The medical term for cracking or popping joints is crepitus. The most common cause of crepitus is air trapped inside the joint. This can happen for several reasons, including joint inflammation and a tight or restricted joint. Other potential causes of crepitus include the following conditions:
A person should see their doctor if their hip feels frequently or persistently misaligned, or they experience pain when it cracks. A doctor will work to diagnose any underlying issues and recommend appropriate treatments. Depending on the cause, treatment may consist of one or more of the following:
If a person’s hip feels locked or tight, they may feel the need to “pop” the hip back into place. There are several hip stretches that may help to increase hip health and flexibility. A person should warm up before stretching the hip. Stretching and performing exercises, using controlled motions, should help to avoid further injury. It may be necessary to see a doctor if hip tightness occurs frequently or persistently or pain occurs as well. A doctor will work to diagnose the cause and provide appropriate treatments. How can I realign my hips?2) Hip Realignment
Lie on your back, raise your legs up, and place your feet against the wall so that your knees are at a 90-degree angle. Using the muscles of the leg with the higher hip, press your foot into the wall. Using your hand, press the hip on the same side down toward the wall. Hold for 10 to 20 seconds.
How do you pop a hip back in place?Bend your knees and place the bottoms of your feet together so that your heels touch. Take a deep breath in to center your stretch. Gently press your knees down on both sides toward the floor and breathe out. You may hear your hip pop.
What does it feel like for your hip to be out of place?The most common symptoms of a hip dislocation are hip pain and difficulty bearing weight on the affected leg. The hip can not be moved normally, and the leg on the affected side may appear shorter and turned inwards or outwards. Some people may have numbness and weakness on the side of the hip dislocation.
|