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Strategies for Stopping Clicking, Popping, Pinching Hips
- Leah Bueno DOMP, COMT, MMP
- Jan 9
- 4 min read
Dancers ask their hips to do more than the average person ever will.
Repetitive turnout, hip flexion, extensions, and high-range-of-motion demands mean the hip joint is constantly working — often in the same movement patterns over and over.
This can create:
Muscle imbalances
Tendon irritation
Excessive movement at the hip joint
Compensation through the trunk and pelvis
Plus, because dancers often require greater-than-normal hip mobility, some develop too much motion in one direction and not enough strength or control to support it.
That excessive motion often is the source of the clicking or popping you hear and feel. AND WHY STRETCHING ALONE IS RARELY THE ANSWER!
Even if it's not painful right now, it can progress into:
Hip flexor tendinopathy
Labral irritation
Pinching or impingement (FAI-like symptoms)
Instability-related pain
So yes — it matters. And yes — it deserves an evaluation.
What We Look For in a Hip Assessment
As dance rehab and performance specialists, we don’t just treat the symptom — we analyze why it’s happening.
During a dancer's hip assessment, we look at:
Lumbopelvic control — how your core + pelvis stabilize during movement
Hip dissociation — moving the leg without the pelvis doing the work
Hip flexor endurance — can the deep flexors support high legs?
Glute + lateral hip strength — stability for turnout and standing leg control
Range of motion & hip capsule mobility
Movement quality in dance-specific tasks
Muscle recruitment & timing — who fires and when?
This helps us truly understand your movement patterns — and build a plan tailored to your needs.
Our Favorite Strategies to Fix Hip Clicking & Reduce Pinching
We focus on control first, strength second, range last — in that order.
Some of our go-to strategies include:
Trunk & Pelvic Stability Training
A stable core allows the hip to move freely without gripping.
Deep Hip Stabilizer Strengthening
Targeting deep rotators without over-recruiting glute med/max for clean turnout mechanics.
Active Range Training
Not just stretching — building strength in your flexibility.
Strengthening the Hip Flexors (Yes, Strength!)
Often, they aren't “tight,” they’re overworked and undertrained in endurance.
Dance-Specific Motor Control
Practicing hip control in passé, développé, extensions, and arabesque patterns.
All designed to create a strong, quiet, supported hip joint.
Try This 4-Step Hip Reset This Week
Single-Leg Glute Bridge
Purpose: Strengthens glutes, hamstrings, and stabilizes the pelvis — great for controlling hip movement in dancers.
How to do it:
Lie on your back with knees bent, feet flat on the floor, hip-width apart.
Extend one leg straight out, keeping hips level.
Engage your core and squeeze your glutes.
Push through the heel of the grounded foot to lift hips toward the ceiling.
Pause at the top (hips fully extended, pelvis neutral).
Slowly lower hips back down without letting the opposite side drop.
Repeat, then switch legs.
Tips:
Keep ribs down to avoid arching your lower back.
Avoid letting the lifted leg drift sideways.
Focus on smooth, controlled movement, not speed.
Reps/Sets: 10–12 per leg × 2–3 sets
Mountain Climbers with Theraband on Feet
Purpose: Engages core, hip flexors, and lateral stabilizers with resistance for dance-specific control.
How to do it:
Place a theraband around the balls of your feet and get into a high plank (hands under shoulders, body in a straight line).
Keep your core tight and spine neutral.
Drive one knee toward your chest while the band provides gentle resistance.
Return the foot to plank position and alternate legs in a controlled manner.
Avoid rocking hips — movement should come from the legs/core.
Tips:
Keep shoulders stacked over wrists.
Maintain a long line through the body.
Move deliberately — the resistance should feel challenging but manageable.
Reps/Sets: 10–12 slow reps per leg × 2–3 sets
Resisted Clamshell in Side Plank Position
Purpose: Strengthens glute medius, lateral hip stabilizers, and improves turnout control.
How to do it:
Get into a forearm side plank with knees bent and feet together.
Place a mini-resistance band just above your knees (or mid-thigh for more challenge).
Keeping hips level, lift one knee out to the side (like a clamshell) against the band resistance.
Pause at the top, then slowly lower.
Alternate sides or complete reps on one side before switching.
Tips:
Keep pelvis neutral — don’t let hips tilt or rotate.
Engage your core to prevent extending through the lower back.
Move slowly to maintain control and recruitment.
Reps/Sets: 12–15 per side × 2–3 sets
Eccentric Hip Flexor Strengthening — Modified Thomas Test with Kettlebell on Foot
Purpose: Strengthens hip flexors eccentrically to improve control during high leg lifts and extensions.
How to do it:
Sit at the edge of a bench or mat, knees pulled toward the chest.
Lean back slightly and hold onto the bench for support.
Place a light kettlebell or ankle weight on the top of one foot.
Slowly lower the extended leg toward the floor, keeping your core engaged.
Stop just before losing pelvic stability, then return the leg to the starting position.
Repeat, then switch legs.
Tips:
Keep the pelvis tucked slightly — don’t let your lower back arch.
Focus on slow, controlled lowering; the eccentric phase is where the benefit lies.
Use a light weight first; form is more important than load.
Reps/Sets: 8–10 slow reps per leg × 2–3 sets
Final Thought
Your hips are powerful instruments in your art.
They deserve strength, stability, and true control — not compensation and hope.
Clicking isn't a badge of honor — it's a message.
And when you listen early, you get to dance stronger, longer, and pain-free.
Need help with hip clicking or hip pain?
We specialize in Dance-specific Physical Rehabilitation & Performance Training
If your hips are talking, you can schedule a FREE Discovery call today. Let's listen and rebuild together.
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