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Why Your Hip Pops When You Move (and When to Worry)

March 10, 2026

If your hip pops or snaps when you move, it can be a little unsettling. Maybe you notice it when you stand up from a chair, climb stairs or swing your leg during a workout.

In some cases, the cause is snapping hip syndrome (SHS), a condition that’s common in athletes, dancers and anyone who repeats the same hip movements over and over.

“The snapping is usually caused by a tight tendon rubbing over a bone,” says Julianne Forlizzi, MD, an orthopaedic surgeon with the Connecticut Orthopaedic Institute. “Sometimes it’s painless. But for others, this hip pain causes real discomfort or even limits activity.”

Here’s what to know – and when to get it checked out.

3 types of snapping hip syndrome

There are three types of snapping hip syndrome, depending on where the snapping is happening:

• External. Caused by the iliotibial (IT) band or gluteus maximus tendon snapping over the outer hip.
• Internal. Caused by the iliopsoas tendon snapping over structures near the front of the hip.
• Intra-articular: Caused by a problem inside the hip joint itself, such as cartilage injury or a labral tear.

“Most cases are external or internal,” adds Dr. Forlizzi. “But if there’s catching, locking or pain deep inside the groin, it could be intra-articular (in the hip joint) – and we evaluate that differently.”

> Related: 4 Everyday Habits That Could Be Making Your Hip Pain Worse

What does it feel like?

It’s not just an uncomfortable sound. Snapping hip syndrome can come with real symptoms and even limit your movement. Watch for symptoms like:

• A clicking, popping or snapping sound or feeling in the hip. This can be audible to those around you.
• Pain or discomfort, especially with repetitive movement. Think squats, lunges or crab walks.
• A sense of instability or catching in the joint (feeling like you don’t trust it on stairs).
• Swelling or tenderness around the hip.

“We see snapping hip syndrome most often in young, active people – especially dancers, runners and athletes who do a repetitive hip motion,” says Dr. Forlizzi. “Tight hip flexors or IT bands can make it worse, but we can help with different options.”

How to get relief

If your hip keeps snapping, your provider will try to recreate that movement during your exam. A dynamic ultrasound can show the tendon as it moves, helping confirm the cause. If they think soft tissue inside the joint – like a labral tear – might be to blame, an MRI can help take a closer look.

“Most people don’t need surgery for snapping hip syndrome,” says Dr. Forlizzi. “The first step is usually to keep it simple with a few strategies we can try.”

First-line treatments often include:

• Activity adjustments to avoid the movements that trigger snapping.
• NSAIDs for short periods to reduce pain (as directed by your clinician).
• Physical therapy to stretch tight tendons and strengthen supporting muscles.
• Corticosteroid injections to calm inflammation if pain lingers.

“If your IT band or hip flexors are tight, the goal is to gently stretch and lengthen them while building strength around your hip,” says Dr. Forlizzi. “That combination alone can make a big difference for most people.”

> Related: 2 Exercises for Hip Pain You Can Do at Home

When to see your doctor

Most cases of snapping hip syndrome respond well to rest, stretching and physical therapy. Injections are the next step. If not, surgery may help by releasing a tight tendon or repairing joint damage.

Either way, don’t wait too long to get help and reach out to your doctor if:

• You’ve had hip pain or snapping for more than a few weeks.
• Symptoms are interfering with your daily routine or sports.
• You’re noticing swelling, weakness or instability in the hip.

“The key is understanding what’s causing the snap – and addressing it before it leads to bigger problems,” says Dr. Forlizzi. “If your hip keeps snapping or hurting, don’t ignore it. Let’s find the source and get you back to the activities you enjoy most.”