popping hip

[Guest balletgirl427]

Whenever I develope to the side, my hip pops. Sometimes it hurts, but other times it is just annoying. What am I doing wrong?

[Mel Johnson]

My first bet would be that you are trying to developpé too far to the side. Try it inching the à la seconde just a bit forward, and I mean inch - two or three may do the job. The second is that you are entering the developpé just a bit cold, thus causing pain. "Popping hip syndrome" is usually quite benign (see, it even has a name!) and usually is not cause for alarm unless the pain continues. Let us know how this situation works out.

[Guest balletgirl427]

Thanks! I tried bringing my extended leg forward after I warmed up a bit and it didn't pop after a few tries!

[Guest xox DaNciNg in PiNk xox]

my hip also pops and unless i bring it all the way to the front, it still pops. It's not necessarily painful, but it keeps me from bringing my leg any higherand causes discomfort if i already have my leg up and try top raise it further....i kno i can. it doesnt matter how warmed up i am. Am i doing something wrong?

[Mel Johnson]

Sounds to me as though you have a tightness through the hip flexors, especially the iliopsoas compound muscle. Try it lower, and see if the pop doesn't disappear.

[Guest xox DaNciNg in PiNk xox]

the pop goes away...but only at about a 45 degree angle....and i definitely want to do developes and such higher than that I 've always been told i have tight hips....it's very difficult to inrpove on things with them...how do i make them not so tight? it's quite frustrating

[Mel Johnson]

Now you embark on the long, slow passive and active opening and stretching of the hip flexors. Pilates would help give you additional help in freeing up the iliopsoas. This isn't something that can be accomplished overnight. It's going to take months, even years.

[Guest balletgirl427]

About a month ago, I had the same problem. Get some warmers that you can wear until you overcome the injury. My pp told me to use the inner thighs more and to relax the hip flexers. Don't worry, you'll get over it.

[sugarplmfairy33]

When I devolpe to the side, there is like a big clunk kind of noise. Would that be considered a pop, like described above? And if so, I've had so much trouble relaxing my hip flexers, so what should i do? (By the the way I have VERY loose hips)

[Victoria Leigh]

All of the above things are generally caused by working beyond where your body is ready to work. Especially in terms of how far side you developpé. But it also depends a great deal on alignment and weight placement. Finding your own "control zone", and being able to work there should take take of the problem. But, you will need a teacher who can help you to find that control zone.

[Guest pavlovadancer]

One of my ballet teachers is super enthusiastic about stretching, and she taught us this exercise to lengthen our hip flexors. It's kind of hard to describe, but I'll do the best I can. It involves lunging forward quite low down on whichever leg (say, the left, so your left leg is the 'supporting leg' and your right leg is the 'working leg'). The right leg is extended to the back, with the ball of the foot in contact with the floor. You use your arms to support your body weight and lean your body forward over the supporting leg. Ensure that your torso is squared over the supporting leg. Alternately bend and straighten the right leg and you should find a comfortable stretch in the hip flexors.

 

Oh, forgot to mention, this should be done turning in.

 

I have my own version of this exercise, it's basically the same thing, just that I do on the stair case. This may make it a little dangerous though, as you'll have to be careful not to fall down them!

 

Hope this is useful and correct!

[Mel Johnson]

Yes, that's a good example of a hip flexor stretch used in several techniques of modern dance. Just don't start by going all the way down into the lunge on your first couple of tries. You could get a surprise!

[Guest lil_ballet_isabella2005]

i've had the same problem for many years in cheerleading, you might not be doing anything wrong. or maybe you are shifting your weight over to the side too much.