Q. When I do Single Leg Pull (scissor legs) there is popping sound in my hips as I lower my leg. The same is true when I do the leg circles. It isn’t painful as much as it is unnerving to have a continuous popping of the hip joint. Any thoughts??
A: Thanks for writing! First of all, let me start by saying you are not alone in the “hip pops.” It’s a common complaint that I receive in classes and I know it can be a bit frustrating. Although it is generally not harmful, I do recommend trying to adjust things a bit to limit the popping.
Here are few ideas:
1. Make your movement smaller. Draw a smaller circle with each leg circle and the same goes for Single Leg Pull – don’t “scissor” quite as dramatically with your legs – if you hear the pop then you’ve gone a bit too far. It’s hard to remember but bigger is not always better.
2. When performing Leg Circles or Single Leg Pull, think of moving from high up in the leg joint. For example, in Leg Circles, rather than dragging your leg around by the foot, picture the top of your femur (leg bone) deep in the socket, and rotating in place from there, your leg will simply follow. This mental practice can actually help you move differently and perform the exercise in better alignment
3. Focus on drawing in on your abs to stabilize your core while simultaneously releasing your hip joint. Keep the belly tight, but then relax the hip enough to let the leg move freely in the joint. This will help provide freedom of movement.
Additional questions? Feel free to post them in the comments!