Snapping Hip Syndrome
Snapping Hip Syndrome
Snapping Hip Syndrome
About two years in the past after I started training very significantly for just ballet, I started having a popping sensation in my hip. I soon discovered that I had snapping tendon syndrome. In the course of the winter of that year I damaged it badly enough where I couldn't stroll comfortably and couldn't 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 have had snapping tendon tendonitis. It hurts at any time when 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 received physical therapy on the local exercise place and it didn't assist at all. I've learn your "Tune Up Your Turnout" guide (and adore it) and I've been stretching in a lunge place throughout class often. Some other stretches or workouts I can do? Will my tendonitis ever go away despite the fact that I've stopped growing, and are foam rollers helpful?
Thanks, Rachel
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It's 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 to the pop at the side of the hip that comes when the thick band of tissue (the iliotibial band) snaps over the larger trochanter which is the bump on the outside and top of the thighbone.
The foam rollers are extraordinarily helpful as you roll slowly on the outside of the hip, and down the outside of the thigh. It may be pretty tight and uncomfortable, so only put as much pressure on the foam roller as you can easily tolerate.
If the popping is coming from the front of the hip it is the hip flexor tendon that is causing the snap. I'm happy to know you are doing the stretches from Tune Up Your Turnout, which give attention to stretching out the iliopsoas muscle with the lunge stretches, and standing quadriceps stretching. Keep doing these and add on a new method of stretching with the foam roller.
Start resting with the foam roller on the top of both thighs. You're going to relax in your elbows. Gently enable your weight to drop into the foam rollers. Slowly bend both knees until you are feeling a delicate stretch. Retaining your knees bent; let both feet drop to at least one side, then the other. It will really feel as if you are rolling across the width of the quadriceps. (The foam roller stays in the same place in your thighs.)
After doing a couple of passes, shift forward barely so the foam roller is now a bit closer to your knees. Repeat bending your knees and slowly letting your feet drop from one side to the opposite - simply and slowly.
Do this once more bringing the foam roller closer to your knees - staying no less than 4 inches above the knees. In this final position, your chest is probably now resting on the ground as you drop the toes from side to side. The final position would be the tenderest (or at least is for me) so please do that carefully and slowly.
Then stand up and see how your legs really feel - hopefully a lot looser!
It does help that you have stopped growing as growth spurts are notoriously difficult for dancers and athletes. Are you able to do away with your tendinitis? Absolutely, Rachel!
Tendinitis is an overuse syndrome and may be very tricky to work with. It often looks as if it's three steps forward, then 1 step backwards. Reducing the general tension of the contributing muscles and creating a better steadiness between power and suppleness will give you better muscle tone, elevated range of motion, and decreased pain.
Good luck, be patient, and let me know the way you do!
Deborah
"Education is the key to injury prevention"
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