If you’ve felt or heard your hip pop, click, or grind — especially during pregnancy — you’re not alone. This familiar sensation, often linked to tight hip flexors or shifting joints, is sometimes called snapping hip syndrome or dancer’s hip.
It’s usually harmless, but in pregnancy or when paired with pain, it can signal tension, inflammation, or instability that deserves attention.
What Causes Hip Clicking?
- Common causes of hip clicking include:
- A tight iliopsoas (hip flexor) snapping over bones at the front of your hip
- The IT band, or glute tendon, slides over the side of your hip
- Loosening pelvic joints in pregnancy (hello, relaxin hormone!)
- Occasionally, issues within the joint itself (like cartilage or labral tears)
In pregnancy, your ligaments soften, your posture shifts, and your pelvis begins to widen — all of which can contribute to more clicking or grinding during movement, especially in the second and third trimesters.
When Should I Be Concerned?
Most hip clicks are painless and not dangerous — but if you notice any of the following, it’s time to check in with a professional:
Clicking with pain or weakness
A hip that locks, gives out, or feels unstable
Grinding in your pelvis during movement or rolling in bed
Increasing discomfort with walking or weight-bearing
What You Can Do
Here’s how to manage clicking hips — with care options that are gentle, effective, and safe in pregnancy.
Massage Therapy (RMT)
Massage is ideal for:
- Releasing tight hip flexors and glutes
- Improving circulation, posture, and pelvic alignment
- Reducing strain on tendons and joints
- When to book: If your clicking is paired with muscle tension, soreness, or poor sleep, massage is a safe, drug-free first step.
Read about the benefits of prenatal massage →
Stretch & Move Smart
Try gentle stretches like:
- Kneeling hip flexor stretch
- Pelvic tilts
- Side-lying leg sweeps or bridges
- Stick to low-impact movement like walking, swimming, or prenatal yoga. Avoid high-impact sports if your hip feels sore or unstable.
Pro tip: Use a pillow between your knees when sleeping to keep hips aligned — especially in the 2nd and 3rd trimester.
When to See Other Professionals
See a physiotherapist (especially pelvic health–trained) if:
- You have ongoing pelvic girdle pain (PGP)
- The clicking feels like it’s coming from deep inside your pelvis
- You’re struggling with mobility, balance, or pain when walking
- See your midwife, OB, or GP if:
- You notice locking, giving out, or swelling in your hip
- You feel sharp or shooting pain in the groin or pelvis
- You’re not sure if what you’re feeling is normal in pregnancy
Your midwife or GP can guide you to physio services. You can access a registered physiotherapist or RMT directly — no referral needed.
Final Word
Hip clicking during pregnancy is common, especially when ligaments are loosened and hip flexors are tight. Most of the time, it’s nothing to worry about — but when it’s paired with pain, instability, or persistent discomfort, it’s worth getting help.
With a combination of massage, movement, and professional guidance, you can reduce tension, restore comfort, and feel more confident in your changing body.
Delia Caranci
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