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Weird hip flexor sensation, help me figure out what I’m feeling?
When I sit on the floor cross-legged and do spine circles (https://www.youtube.com/watch?v=B0St1QniHkg&list=PLBE733EEC8BE369C7&index=5) I experience a very odd sensation in my hip. It’s similar to a joint pop but it’s not one. And it is not audible. It doesn’t feel like something happening with the joint itself. Rather, the best way I can describe it, it feels like a couple of tendons or skinny muscles are stretching and stretching until they finally pop over the joint to the other side.
It does not hurt. But it really grosses me out and ruins my flow. I have always begun my workouts with this S-Factor move, it’s a favorite and really helps me get into that space. It’s only in the last couple of years that I’ve started feeling this hip sensation. And it’s to the point that I don’t like to do the move anymore.
Anyone experience this? Or anyone more schooled in anatomy know what’s going on?
Also, I primarily feel it on my left hip and that’s my most flexible side. I don’t know if that means anything.
P.S. I searched the discussions for this, but only found stuff about joint popping. So if I missed a good post about this, please let me know.
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7 Replies
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I’ve been doing s factor for the last 2 years on and off, more so this last year. And the seated spine circles are by far the most awkward for me In the sense of fulfilling the move. I don’t have that sensation in that position but I do get a strange tight band feeling in my hip flexor area when i do those sitting or kneeling( it goes away after the area is warmed up and I remain concious of not pushing it past my limit ) I think most humans have really tight hip flexors, it’s been my nemesis spot. Thanks for posting this:) it’ll be interesting to hear the responses.
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You’re probably right on with your initial guess, maybe a tendon passing over your joint. I have something like this when I do high kicks. Doesn’t hurt but i can feel and hear something.
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Hmm try googling snapping hip syndrome…I found a great article on it a while back cuz I had the same thing…I’ll try and find it again. You guys are definitely right in what the sound is, and it could be a few different things (most likely a muscle imbalance) but it’s tough to pinpoint with that movement cuz it’s a circle ALL around…but it sounds like it’s a psoas issue (sorry I’m a broken record about the psoas but it really is at the core (no pun intended 😉 of so many issues
This tends to be a good exercise for that https://m.youtube.com/watch?v=raJwYrWZt74 just make sure you keep the leg slightly turned out at the hip and try and draw a circle on the ceiling with your big toe. You should feel the effort coming from deep in the stomach while coming up the inside of the circle, and feel your glutes and hips engage as you draw the outside of the circle. Also, be sure to stay within your range of motion, you may only make VERY small circles at first and that’s ok, they’ll get bigger eventually. This girl makes REALLY big circles, so don’t stress if yours don’t look like that at first! you will likely hear the snap of you go outside your range of motion, so if you do, make your circle smaller until it doesn’t happen anymore. Again, that range of motion will get better as time goes on 🙂 this is just from my experience with the same issue. If I slack on not doing rehab tyoe exercises like this, the snapping starts up again. Since its on your most flexible side, it’s likely that your psoas is a bit weak or overstretched on that side and this should help strengthen it. Just really focus on using those deep core muscles and keeping your hips stable throughout the exercise.
Hopefully this is helpful! If nothing else, at least knowing what to Google should be of some use! I only found the joint popping stuff for a LONG time so I feel your pain 😬
Truly the ultimate solution may be to retrain your movement and muscle memory cuz we just tend to get a bit wonky and unbalanced just due to the nature of our lives now. It’s why yoga is so good (if done properly 😬 that can be a pretty big if, so a good studio/thorough instructor is crucial…)
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picture of the psoas…you can kinda see where that tendon passes over the hip. The muscle starts in your back and passes to connect to the very top of your thigh bone so it’s a very unique muscle
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Shoog yours sounds more like a TFL issue, does the muscle in dark red here look a bit like where you feel that band of tightness? (Sorry, nerding out)
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It does Lucca. I love the nerd in you! So yes i agree retraining is what is up:) I did a kundalini heart chakra session 4 days ago. Yeah my tops of thighs are still sore!! I’m not doing much Pilates because of the neck thing but these I should still do thank you for the reminder ! Core core core. Gah. Thanks again Lucca!
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Lucca, I envy your knowledge of anatomy. That is such great info! Thank you so much. I will definitely start doing that exercise and write an update about how it goes.
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