Double jointed hips??

Dancing Paws started this discussion · 3/2/2011

Does anyone else suffer from double jointed hips? When I do ANY simple move (like a boomerang) with my legs open, my hips "pop out" a little and it's hurts to hold them in that position. I have to sort of pop them back in by bringing my knees into my body. I am trying to figure out how to strengthen that area to get them to stop popping out. Any ideas? Also, I can't do an inverted V due to them popping. Grrrrr.

17 replies

poledanceromance · 3/2/2011
It sounds like you're describing something I went trough as a beginner. I just felt like my hips were very unstable. I spent time building strength in my legs and hips and you've just made me realize it hasn't happened in ages. Make sure as you strengthen your legs that you are stretching well after every workout. If you build strength without stretching you will lose a lot of flexibility. I certainly did lose a lot of leg flexibility because I didn't focus enough on stretching as a beginner and I pay for that now. Basically, building strength in a healthy way will stabilize your joints. Proper stretching all the way will result in strong, stable joints with good range of motion.
Dancing Paws · 3/3/2011
Okay, I will work on strength in my legs more. I do remember this being a problem when I was bellydaning, and my legs were pretty strong back then.
poledanceromance · 3/3/2011
Do some reverse crunches building up to straight legged reverse crunches and ultimately straight legged choppers and I think you'll find you're working out muscles you've never worked before :) also you can do just one climb to a static hold, drop the legs straight down, and --keeping them straight--lift them to the sides, up and forward to a crossed ankle pole sit.
hollyrose · 12/16/2011
I have double jointed hips as well! Honestly, theres nothing you can do to stop the hypermobility! It happens to me in running!
sharobin18 · 6/4/2012
I am double jointed in my rught hip every since i was young i will pop it in and out of place now that im geting older it is starting to bother me and my left hip which isnt double jointed ..does my right double jointed hip is the reason why my left hip is bothering me ??
Katrea · 8/26/2012
I have doble jointed hips and shoulders. It makes shoulder mount and anything requiring strength in these areas very interesting. I'm also super flexible and it does cause problems and weird interesting positions. Lots of strength building exersices in those areas to hold the joint in place better, its sliding around because theres very little muscle holding it in place so building that muscle and making sure anything you do you hold everything tight and controlled helps a lot. If you can get to a Personal trainer or even ask your dance teacher for excersises to help strengthen your legs and hip and you should start seeing results. I am now able to do soulder mount tucks without pulling my shoulder joint out after only a month of light practices every day slowly increasing intensity.
FlyingFireBird · 4/5/2013
My hip also pops out of alignment. For me it was from 10yrs of ballet and forced turn out. It got so bad I couldn't dance, run our walk long because my hip would be misaligned and the joint would hurt. (On the plus side I found pole because of my hip. Being in the air means less pressure on the hip joint lol). Depending on how you misalign you'll need to strengthen and stretch different muscles. I recommend finding a pt before it gets as bad as mine did. I was able to fix mine, but waiting did damage to the joint and I don't think I'll be doing ballet anytime soon.
PrincessPeach · 4/5/2013
AerialGypsy, are you sure to have double jointed hips? I used to feel as though my hip was locking and popping out for years. After a recent injury I was referred to a Physio and it turns out my hip flexor was getting caught on my pelvis. I would see a specialist and diagnose exactly what is wrong. If you have the same condition as me strengthening the hip flexors could actually make the pain more severe.
Dancing Paws · 4/5/2013
No, I went to a PT and they said it's snapping hips. Still sucks.
PrincessPeach · 4/5/2013
You need to do bum and lower back exercises and stretch loads then :-)
PrincessPeach · 4/5/2013
Just realised how old this thread is. In guessing you already know the above now. Have you fully recovered? How long did the rehabilitation take? I don't feel like I'm getting anywhere.
Dancing Paws · 4/5/2013
I started glut exercises and ended up with si joint issues and tighter hips. Still stretching a year later...
Palace · 6/23/2013
I am having this problem in both hips within the last week and it only started after working out for about 6 months. I hope that it is sign of something getting stronger and that I need to strengthen the opposite muscle. :(
Keiloces · 6/23/2013
I believe it is just how your hips are built. Mine always pop in and out which makes the noise of a ping pong ball lol, i've been doing pole for 7 years but i've gotten used to it. -Hope http://www.aerialempowerment.com/aerial-store.html
DiddyBo · 6/23/2013
Hope you managed to get it under control. Iv also got 'dodgey hips' with my party trick being clicking them lol. I saw a physio n he mentioned clicky hip, n gave me exercises to strengthen my core muscles and actually said pole would be good for it due to it building lots of strength :) hope things are better and your able to control them more. Xxx
DiddyBo · 6/23/2013
*I ment snapping hip syndrome It's from years of dancing/contortion as a child LOL x
Palace · 6/26/2013
I have taken a few days off and they feel better. Thank you so much for your advice.