Oct 7 • General discussion
Quiet the Click: How to Eliminate Hip Pain and Dance Freely
If you’ve ever felt that little click in your hips during extensions or jumps, you’re definitely not alone. It’s one of the most common things dancers experience — but it doesn’t have to stop you from feeling strong, confident, and free in your movement.
That sound isn’t your ceiling — it’s just your hips asking for more support. The good news? A few small strength and mobility exercises can make a huge difference.
Why your hips might click
Dancers ask a lot from their hips — extreme range, control, and power. When your glutes and deep hip rotators aren’t fully activating, the femur can glide slightly out of place, causing that snapping or clicking sound. Strengthening and stabilizing these muscles helps keep everything aligned and pain-free.
Three simple moves to help
1️⃣ Banded Side-Steps (Monster Walks)
Wake up your glutes and stabilize your pelvis. Keep a slight bend in your knees and take slow, controlled steps side to side.
2️⃣ Clamshells
Activate your deep hip rotators to support turnout and smoother extensions. Keep your core engaged and move slowly.
3️⃣ 90/90 Hip Switches
Build mobility and control through both internal and external rotation. Move slow, keep your chest tall, and really feel the hips rotate.
Why this matters
Strong, stable hips = smoother lines, cleaner jumps, and less pain. Adding even a few minutes of strength work a few times a week can completely change how your hips feel in class.
You’re not fragile. You’re adaptable.
Your body isn’t holding you back — it’s just asking for a little more support. Start adding these moves into your warm-up, and feel the difference the next time you hit that extension or jump.
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Quiet the Click: How to Eliminate Hip Pain and Dance Freely
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