Snapping hip syndrome can be prevented by stretching the tight lower limb and hip muscles regularly, as well as strengthening the weak core muscles that help to stabilise your hip and maintain your posture.
1. Strengthen the hip and lower limb muscles
An ideal exercise programme should also include exercises that strengthen the lower back muscles, the gluteal muscles and the hip flexor muscles. These muscles are important as they help to stabilise your hips and maintain your posture during activities.
These exercises may include stepdowns, clamshells, front and side planks, bridges, lunges as well as squats.
2. Stretch your muscles and ITB
Stretch after your workout to keep the ITB, hip flexor muscles (anterior hip and thigh muscles), the gluteal muscles (backside muscles) and the hamstrings (posterior thigh muscles) flexible and prevent them from tightening.
You may also use a foam roller to stretch them after exercise, especially when the muscles are still warm and supple.
3. Warm up adequately
It is recommended to perform 5 to 10 minutes of a low-to-moderate intensity activity, such as brisk walking, before engaging in the more strenuous phase of your exercise routine to ensure that these muscles are warmed up prior to the activity.