Do your joints snap and pop in dance? A lot of dancers think that this is normal due to the amount of activity they are involved in on a daily (or weekly) basis.
Snapping Hip Syndrome is one of the most common "injuries" that dancers have to deal with. Most dancers are used to their bodies snapping, popping, and locking. This seems to be one of the perks of being a dancer, but it doesn't have to be.
The snapping sound that you are hearing is usually a ligament or tendon popping over the joint or bone in the area, in this case it's the IT band snapping over the hip bone. This can cause inflammation that can eventually lead to weakness, tears, or infection.
Snapping Hip Syndrome occurs when the IT (iliotibial) band becomes inflamed and begins to snap over the upper leg bone. Along with the inflammation, sometimes comes weakness in the hip, soreness, and decreased turnout. You will start to hear a popping sound, not only when you dance, but also when you walk, run, or swing your leg.
The best ways to treat this type of injury is by using the R.I.C.E. (rest, ice, compression, elevation) method as well as natural anti-inflammatories (Marcozymes, Wobenzymes, or Neprinol AFD). Stretching your hip, quads, and hamstrings will help loosen the muscles. Foam rolling the IT band will also help with inflammation by increasing the blood flow. Do the foam rolling gently to start and build pressure as you acclimate.
Try and avoid turning out too far in dance as it can, not only put too much pressure on your knees, but also on the outside of your hips. There are tips in A Dancer's Diary on how to achieve your natural turnout.
If you have any questions regarding this topic or any other injuries, let me know. I'd love to hear your thoughts!
Until next time,