Explanation of Diagnosis

Snapping hip syndrome occurs when a tendon or muscle moves over a bony structure in the hip, causing a popping or snapping sensation during movement. It can be:

• External (most common) – The iliotibial (IT) band or gluteus maximus snaps over the greater trochanter (outer hip).
• Internal – The iliopsoas tendon snaps over the hip joint or pelvic bones.
• Intra-articular – A loose body, cartilage tear, or hip labral tear inside the joint causes snapping.

Symptoms include painless snapping, or pain and tightness if inflammation occurs. Activities like running, cycling, dancing, and deep hip movements can aggravate it.

Specific Work Modifications

• Avoid prolonged standing or walking; take sitting breaks if possible.
• Use an ergonomic chair with hip support to reduce strain.
• Modify tasks to limit repetitive squatting, bending, or side-to-side movements.
• Apply ice or heat (15-20 min, 3-4 times daily) if pain or tightness increases.
• Use a standing desk if prolonged sitting worsens symptoms.

Specific Activity Modifications

• Avoid high-impact activities (sprinting, jumping, deep squats).
• Modify workouts by switching to low-impact exercises like swimming or cycling.
• Stretch and strengthen the hip flexors and glutes to reduce tension.
• Avoid excessive hip flexion or wide-legged stances until symptoms improve.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports tendon and ligament repair.
• Magnesium (300-400 mg daily) – Helps with muscle relaxation and reduces cramping.
• Omega-3 fatty acids (1000 mg daily) – Reduces inflammation and stiffness.
• Vitamin D3 (1000-2000 IU daily) – Supports bone and joint health.
• Turmeric (500 mg twice daily) – Provides natural anti-inflammatory benefits.

Recommended Nutrition and Hydration

Diet Recommendations:

• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, walnuts, and olive oil.
• Muscle-repair foods: Lean protein (chicken, fish, eggs), Greek yogurt, and legumes.
• Collagen-boosting foods: Bone broth, citrus fruits, and bell peppers.
• Limit processed foods, sugar, and alcohol, which can slow recovery.

Hydration Tips:

• Drink at least 2–3 liters of water daily to support muscle function and tissue hydration.
• Limit caffeine and alcohol, which can contribute to muscle tightness and dehydration.

Home Exercise Prescription

Avoid excessive stretching initially; focus on strengthening and controlled mobility.

Phase 1: Pain Relief & Mobility (Days 1-5, Reduce Snapping & Improve Movement)

1. Ice or Heat Therapy

1. • Apply ice for pain or heat for muscle tightness (15-20 minutes, 3-4 times daily).

2. Seated Piriformis Stretch

1. • Sit upright, cross the affected leg over the opposite knee, and gently press down.
   • Hold for 20-30 seconds, repeat 3 times.

3. Standing Iliopsoas Stretch

1. • Step one foot back into a lunge position, keep the back leg straight, and push hips forward.
   • Hold for 20-30 seconds, repeat 3 times per side.

Phase 2: Strength & Stability (After 5-7 Days, Once Pain Improves)

4. Glute Bridges (Hip & Core Strengthening)

1. • Lie on your back, bend knees, and lift hips while squeezing the glutes.
   • 10 reps, 2 times daily.

5. Clamshells (Hip Abductor Strengthening)

1. • Lie on your side with knees bent, lift the top knee while keeping feet together.
   • 10 reps per side, 2 times daily.

6. Side-Lying Leg Lifts

1. • Lie on your side and lift the top leg while keeping it straight.
   • 10 reps per leg, 2 times daily.

Phase 3: Return to Activity (After 2-3 Weeks, If Pain-Free)

7. Standing Hip Abduction

1. • Stand tall and lift one leg sideways without tilting the torso.
   • 10 reps per leg, 2 times daily.

8. Mini Squats (If Comfortable, Avoid Deep Squats)

1. • Keep weight in heels and avoid bending past 45 degrees.
   • 10 reps, 2 times daily.

Avoid excessive hip flexion, deep squats, or lateral lunges until symptoms improve (typically 4-6 weeks).

Helpful Books

1. "Rehab Science: How to Overcome Pain and Heal from Injury" – Tom Walters, DPT
2. "The Hip Pain Handbook: A Guide to Preventing and Treating Hip Injuries" – Nicolas Piuzzi, MD

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.