Is Hip Popping in Pilates Dangerous?
Hips popping in Pilates is fairly common. That much is certain. But is it dangerous? As with all questions like this, there’s no one answer that fits all.
Generally speaking, if there is pain with the popping – and especially sharp pain – that’s the body’s way of telling you to back off and stop rather than push through. You should always share this information with your Pilates instructor.
On the other hand, popping hips that are NOT accompanied by pain are indicative that you have some weak spots that need attention. Continued popping can also lead to snapping hip syndrome.
What Causes Hips Popping in Pilates?
While we’ve already established that there are likely weak spots causing the popping, you might be wondering what exactly causes the sound.
In a nutshell, the popping is usually the sound of tight or loose muscles and tendons rubbing together. This is what happens when you forget to connect with your abs during exercises that involve large circling or sweeping movements of the legs.
Scissors and Leg Circles are perfect examples. If you’re not working from the abdominal muscles as you execute the movements, your pelvis wobbles. This instability causes the muscles and tendons to rub together and create that sound.
So getting rid of the sound comes down to fixing those weak spots. Fortunately, you can do this in four simple steps.
1. Lessen Your Range of Motion
The first and most obvious action to take is to decrease your range of motion. This may not immediately make sense since many of us have been trained to believe that bigger is better. But in this case, making smaller and more controlled movements fires up the abs and other core muscles while shifting the focus away from the hips.
2. Focus on the Powerhouse
Staying in tune with what’s happening in your core is the foundation of Pilates. Every movement comes from the core so it must be stable.
When the pelvis is wobbling around, your legs are taking over. That, in turn, causes the hips to take on the movements. By focusing on your abs to keep your hips still, you’ll take the strain off the hips AND strengthen the abs. It’s a win-win!
3. Get Back to the Basics
If you’ve been practicing awhile, you may have started moving into autopilot and have subsequently developed some not-so-great habits. It’s okay! This is not unusual. You can get that hip stability back though.
Consider either taking a beginning or basic Pilates class which can help you to reestablish ways to create stability and fire up the muscles you need to strengthen.
It’s also helpful to go back over the six principles of Pilates as a refresher.
4. Be Patient
First, try to let go of the idea that you’re not practicing in as “advanced” a way while you make these adjustments. It can take some time for those weak spots to get stronger.
And keep in mind that you’re working muscles that haven’t gotten attention in a while. That means you may get some cramping as you introduce this new way of moving. Consider backing off your efforts and intensity about 30% to prevent this.
Finally, remember that the body is different from day to day. So you might feel connected and strong one day, then find your muscles are tighter and you’re less connected the next. At the end of the day, the practice is about tuning in and giving your body what it needs. This is what delivers results.
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