How To Pop Your Hip Or Crack Your Hip Back Into Place
Every few days, my hip will start to feel stiff and feel as though it needs to be "popped" back into place. It doesn't hurt, it just doesn't feel right. For anyone who has dealt with this issue, you understand the desire to pop it. Other than at home workouts to strengthen stabilizing muscles, here are our favorites:
Here are a few methods on how to crack or pop your hip back into place:
**caveat, I am not a doctor and you should consult your doctor before doing anything recommended in this article.
Method #1: Self Adjustment 1. Sit on floor on your butt with your feet out, legs straight 2. Spread your legs apart. If it's badly out, this could fail and you could seriously injure yourself. If it's bad enough that this doesn't help, you could also have a friend help you do the Allis Maneuver.
Method #2: Allis Maneuver (Complex & Risky)
- Lay on your back, legs straight
- Have a friend or partner pull against your hip while pressing your pelvis down, rotating your leg up to a 90 degree angle with your back, knee bent at a 90 degree angle, then with a great deal of force pulling your leg up and pressing your pelvis down. **This requires a great deal of force, and hurts really bad from what I understand. It is also very dangerous and you could end up (once again) seriously injuring yourself.
Method #3: Another Basic Adjustment
- Lie flat on your back with arms spread wide. Legs stretched out straight.
- Raise the leg with the popped/misaligned hip joint so that it is 90 deg to the floor. (you can bend your leg at the knee if you desire)
- Let the leg down slowly to the side until you hear/feel the joint pop back into place. Initially I had to do this twice a day, now as the muscles have got stronger again, I need to do it only once or twice a week.
There is also the Stimson Maneuver, which would likely require 2 friends' assistance. I would advise very strongly against using any of the methods I've listed, and would urge you to go talk to your doctor.
Youtube videos that could help too: