May 15 @ 8:30 pm – 11:00 pm
StageNight: Open Mics for Women
Spotlight On Women/ Bamah LaIsha and Emunah Jerusalem present StageNight: Open Mics for Women
Join us as we celebrate the 50th year of the reunification of Jerusalem with women from all over Israel and featuring original music by singers/ songwriters,
Ricka Razel Van Leeuwen
And many more!!!
Doors open at 7:45pm
For tickets and reservations
In view of the damage and dangers to the public that were caused by fires in previous years, it was decided that one street in Musrara alone is the only place in the entire city center where fires can be built. Attached are safety rules for lighting bonfires in the public space. Residents who see a bonfire or bonfire anywhere else in Nahlaot / Market / Mishkenot Ha’uma / Shaarei Chesed / City Center are kindly requested to notify the local police officer immediately, at any time. Any questions, reports of nuisances or suspected criminal activity In the area: * The station’s diary – 02-5391550 * NCOHOT NCO, City Center and Mishkenot Ha’uma (Swaid) – 050-5063740 * NCO market point (Elazar) – 050-4811280 – In dealing with complex matters, a meeting at the station may also be arranged with the police officers in advance. At the same time, the Lev Ha’ir Community Council staff is at your disposal to assist, accompany and deal with problems and nuisances.
Give and Take free market will be held at the reading station in the garden.
On Tuesday, May 16, between 5:00 and 8:00, a free market will be held at the Gonen reading station, on the railway track, near the new Katamonim Park.
You are invited to bring clothes, toys and objects in good condition and take what you like.
For details מינהל קהילתי בקעה רבתי, יששכר 3, בקעה, ירושלים טל: 02-6734237 02-6733485 (שלוחה 0) פקס: 02-6718291
Scallion Spinach Pancakes or Bourekas: There is an alternative to frying. I took a prepared potato bureka like the one in the photo. It is made of many layers of thin filo dough. I sliced the boureka in four sections across the square and pulled out the potato filling. I mixed that with my prepared filling for the pancakes without the eggs and flour. I laid out the sliced squares on a baking paper lined tray and baked them thoroughly and turned them. I removed my altered pastry and dropped my mostly vegetable filling on the pastry. I baked this at 450 degrees and pulled the tray out. The dough was sufficiently soft to fold it and make a closed pocket. This I warmed on top of the stove Shabbat evening.
Using the prepared pastry saved time and the added carb calories.
Yield: About 14 to 15 pancakes, or burekas filling.
12 scallions (mine were very thin; I’d use fewer if yours are on the thick side)
1 handful beet green leaves, rolled in a stack and sliced into very thin ribbons
1 cup defrosted spinach pressed dry
2 eggs, lightly beaten or substitute with ground flax seed meal
1/4 teaspoon freshly ground nutmeg
1/2 teaspoon coarse or kosher salt (use less if your mashed potatoes are already seasoned)
Freshly ground pepper
1/3 cup fresh bread crumbs or panko (plain and lightweight) or your non glutin flour mixture
1 1/2 cups cold leftover mashed potatoes
1 tablespoon olive oil
2 tablespoons vegetable oil
Clean and trim the scallions, leaving about 2 inches of green stems; I reserved the darker green tops for garnish and salad additions. Cook in boiling water until tender, about 5 minutes. Drain, wring out well, and chop finely. Place the scallions in a medium-sized bowl, add the chopped leaves, eggs, nutmeg (if using), salt, pepper, bread crumbs and potatoes and stir to combine. The batter will be loose and wet; this is just fine.
Heat the oils in a large skillet over medium-high heat until very hot but not smoking. Use about 2 tablespoons batter (I used a cookie scoop that holds slightly less) per pancake, flattening them as they hit the pan. Cook until golden brown underneath, just a couple minutes, before flipping them and cooking them on the reverse side until golden and crisp as well. Drain on paper towels, but be gentle as they are still fragile. You can keep them warm in a 200 degree oven while cooking off the rest of the batter, adding more oil as needed and letting pan cool between batches if it gets too hot.
Serve scattered with reserved scallion stems, if desired, topped with a crispy egg or alongside a dollop of sour cream or plain yogurt. They also make a wonderful meal with a big salad. Leftovers keep well in the fridge for a few days.
The exact route is not available.
Cycling in the capital city-from Tachanah Ha Rishonah
One of the largest cycling events in Israel
20,000 Spectators and Participants
4 Spectacular Cycling Routes. On the city’s main attractions and surrounding nature and scenery
Start and finish at “The First Station” of Jerusalem (David Remez Square)
6:30 50K start
6:45 40K start
7:15 20K start
7:30 10K start
For registration in English please contact us:
+972-3-5711575 ext. 228
Monday May 15, when schools are off for Lag Ba’Omer, around 70 of Israel’s museums will open their doors [sis]for free,to participate in International Museum Day.
On Friday, May 12, the Mateh Yehuda Regional Food Festival will open, where many culinary events will be held throughout the region. As part of the festival, the Israel Antiquities Authority will hold an experiential workshop entitled “From Bread to Bread”, which deals with the production of flour and bread in ancient times. In the activity the children are invited to experiment with milling of flour as it was done in ancient streets, churning butter and baking pita on a taboon. Cost of participation – 20 NIS per child (please bring cash as accurate as possible). Location – KKL-JNF offices The mountain area, on Highway 38, next to the junction leading to Givat Yeshayahu and Shrigim. The number of seats is limited.
Best regards, Hadar Shalev – Training Coordinator Jerusalem Space, Israel Antiquities Authority
Made In Jerusalem – Two days of original and interdisciplinary Jerusalem creation festival at Beit Avi Chai. Among the exhibitors: Haim Be’er, the Hazelnuts, Eli Haviv, Rivka Miriam, Jehoiachin Friedlander, Hadas Balas and Dan Salomon, May 17th and May 18th.
Chilled Tomato cucumber Soup
1 long European or 4 Persian cucumbers, peeled and coarsely chopped
1 ½ pounds ripe tomatoes, quartered
2 slices onion, rinsed
2 large garlic cloves, halved, green germs removed
2 tablespoons sherry vinegar
2 tablespoons extra virgin olive oil
Salt to taste
Slivered fresh basil leaves or very small whole basil leaves for garnish
Working in two batches, blend all of the ingredients except the basil leaves in a blender for two minutes or longer until smooth and frothy. Transfer to a bowl or container (a metal bowl is the most efficient for chilling), and chill for at least two hours before eating. Garnish each bowl or glass with slivered or very small whole basil leaves.
I attended a panel discussion last night arranged by Telfed, a volunteer Anglo social organization of Israelis with connections by, birth, family, education to South Africa. The three panel speakers have devoted hours, days, months and years to research and visit the small villages and cities in Lithuania where their parents and close relatives were literally thrown to the dogs.
And that process has in two of the cases become a career and in the third a focus of the speaker’s retirement.
The title of the evening’s program was “Holocaust Through the Eyes of the Second Generation. Too much of the time, in this writer’s opinion, was devoted to lecture and book readings. However, Solly Kaplinski’s story and poetry was the most compelling. He was an adolescent, carefree and then one day his father, testified witnessing atrocities to the National Court and his whole life changed. I learned about the partizan Bielski brothers https://www.fold3.com/page/286123673__the_bielski_partisans#description. The forest was a location; Jews went in, survived and moved on with their stories and others didn’t. The Feuermans and Derschowitz (my father’s and mother’s family names) came to America at the end of the 19th Century. I am second generation, my children are third and my grand-children are fourth generation Americans. The Feuermans were from Kolomea in the larger province of Czernelica in Galicia, now part of the Ukraine.
Where is the trail to follow?
There will be a lecture on Ethiopian Jewelry tonight at Yad Ben Zvi at 5 PM.
Watch the ubiquitous sparrows in Gan Haatzmaot. On a spring or summer morning they quiver from branch to branch, their wings catching the wind like sails. When they diminish in number it’s a signal that the watering spots on the cement are drying, and the air’s humidity from overnight has been sucked dry. I try to exercise before 11:AM. The body heats up and reaches a time to rest. Miraculously, that halt coincides with Hashem’s glorious day. A breeze turns the corner and drifts closer and closer and in a second it lovingly smacks me in the face, as a nother wave hits. Here’s a suggestion for a better origin of the timely breeze – it was flooding around me, but until I stopped and felt and breathed, it passed unnoticed.
From Leora Parker:
I hope you will be able to come to the opening tonight, 6:PM. It is a beautiful exhibit featuring Jerusalem as different artists and photographers see it. It adorns every available wall space in AACI in Talpiot.
I will be bringing extra artwork for sale for the Opening as well as many as the other artists may do also. A lovely catalog will also be available along with refreshments.
If you can’t make it for the opening, you can still come and see the exhibit during their regular hours until June 29th. AACI ph. 02-566-1181
Come and support the art and artists in Israel.
Joseph Clements, a Kew Diploma Student, will present a lecture
How to Grow Your Own Chair – An Overview on Living Tree Sculpture
Tuesday, May 9, 12:00 p.m. at the upper lecture room.
You are most invited!
Jerusalem Botanical Gardens Scientific Department
Theater & Theology – Divine Right
Enjoy an evening of thought and entertainment.
This play will be about the Disputation of the Ramban against the Catholic church in Barcelona in 1263. Each performance will be followed by a discussion with a scholar.
This show is appropriate for teens and adults.
Showtimes: May 9, 10, 16, 17, 23 at 7:00pm
It is a small theater so make sure to book in advance.
https://www.funinjerusalem.com/event/theater-theology-divine-right/2017-05-10/ Address: 2 David Remez May 19th and beyond-see link above.
May 12th bike-ethon. Jerusalem https://www.funinjerusalem.com/event/sovev-jerusalem-bike-ride-212-05-17/
Continue reading Post 430: Joseph Clements, a Kew Diploma Student, will present a lecture: How to Grow Your Own Chair – An Overview on Living Tree Sculpture Tuesday, May 9, 12:00 p.m. at the upper lecture room. You are most invited! Theater – Religious Disputation : May 12th bike-ethon. Jerusalem, Lecture Series Family management Mesila Jerusalem; Easy Ricotta Cheese dessert
If you are strolling on Rechove King George, stop by. There was no admission fee.
The Wolfson Museum of Jewish Art
Museum Opening Hours:
Sunday- Thursday: 09:00-15:00
Adult: 20 NIS
Child (5-18), Soldier, Seniors:15 NIS.
Family (2 adults + 2 children) : 50 NIS
Flexible hours for pre-booked group visits
For information call: 02-5889007
Timna Most, painter, born 1955, South Africa.
Timna Most was born in South Africa. She immigrated to Israel with her family at the age of five. In the mid-1970s, she began to show her work. She has been a member of the Association of Painters and Sculptors in Jerusalem since 1985.
Avni Institute, Tel Aviv.
1965-1970 Literature and philosophy, Tel Aviv University
1985-1986 Etching, Jerusalem Print
Air-Force jets will also be a flying over the following cities and towns (from 10:40 am)
Beer Sheva, Yerucham, Dimona, Arad, Kiryat Gat, Jerusalem, Beit Shean, Afula, Nazareth, Tiberias, Katzrin, Tzfat, Carmiel, Nahariya, Haifa, Cesearea, Netanya, TelAviv, Ashdod, Ashkelon, Sderot, Netivot, Ofakim and Hatezerim.
Here is the exact timetable for Jerusalem. Thanks to FunInJerusalem.com for this info-Be on my roof from 11:00 – 11:50-they pass so fast- how will I know the difference between all eight Jets?
A blog about an opportunity to study via a trip the topography of Israel. Many opportunities for exercise at no cost will be offered in Gan Ha Atzma’Ot and The First Station in Baka
קהילה Bound to Israel ? Activities
A trip for the community – to the Carmel region:
Day trip to Haifa Carmel area
The tour will take place on Wednesday 17.5.2017 You must arrive at meeting point at 7:00, leave at exactly 7:15, from Gad Street 3 opposite Efrata school (not waiting for late arrivals). In the program 07:15 Departure, Self-service breakfast, A trip to the Carmel Park – the rope bridge. University of Haifa – Hecht Museum. https://www.google.com/search?rls=aso&client=gmail&q=hecht%20museum%20haifa&authuser=0
Tour of Muhraka https://en.wikipedia.org/wiki/Mount_Carmel
and the Jezreel Valley observation point. A tour of the Druze city and the market of Dalit el Carmel ; Return to Jerusalem is estimated at 6.30 Price: NIS 130 including bus, guide, kosher meat lunch, entrance to sites. For details please contact Leah Regev 0505661521 travel.baka1.gmail.co, Please hurry up and register – the tour is subject to a minimum of 45 participants. Note: There may be changes in the tour plan. Community Council of Greater Baka, Issachar 3, Baka, Jerusalem
יום טיול לאזור הכרמל חיפה
הטיול יתקיים ביום רביעי 17.5.2017 כ”א באייר תשע”ז
להגיע בשעה 7:00, יציאה בשעה 7:15 בדיוק, מרחוב גד 3 מול ביה”ס אפרתה (לא ממתינים למאחרים).
07:15 יציאה, ארוחת בוקר עצמית,
המחיר: 130ש”ח כולל אוטובוס, מדריך, ארוחת צהרים בשרית כשרה, כניסה לאתרים.
בדבר פרטים נא לפנות לאה רגב 0505661521 travel.baka1.gmail.co,
נא להזדרז ולהירשם – היציאה לטיול מותנת במינימום 45 משתתפים.
הערה: יתכנו שינויים בתוכנית הטיול.
עילות ספורטיבית ללא תשלום בשעות אחה”צ בגן העצמאות ומתחם התחנה יום שעה שיעור שם המדריך5ה מיקום ראשון 14 קיק-בוקס חנית רחמים גן Sunday העצמאות )ליד קפה אירובי-דאנס חנית רחמים גן העצמאות )ליד קפה לנדוור קרב-מגע דניאל סלבר מתחם התחנה ש זומב ורוניקה מלניק מתחם התחנה – זומבה סהר מזרחי גן העצמאות )ליד קפה לנדוור( -Power yoga – חמישי יוגה כוח שרי ססיל הימן מתחם התחנה לפרטים נוספים לפעילות בגן העצמאות: לפרטים נוספים לפע
Open sport, free of charge in public space. The activity will take place in Gan Ha’atzmaut (near Landwer Café) and in the station compound, starting on Sunday 7/5/17 until the end of July 2017.All you have to do is get to work in comfortable clothes and in a good mood. The following is the schedule: Free sports activities in the afternoon in Independence Park and the station compound Day Time Lesson Name of Guide Kik – Boxing Harit Rahamim Independence Park) near Landwer Coffee Aerobic-Dance Independence Park) near Landwer Coffee Krav Maga Daniel Salber The station complex Zumba Veronica Melnik compound station Wednesday, Zumba Sahar Mizrachi Independence Park (near Landwer Coffee -Power yoga Thursday Yoga Power Cherry Cecil Heiman Station Compound For more details on Independence Park activities: – לפרטים נוספים לפעילות במתחם התחנה: דניאל
In Summary: I. Park Sunday: 6:30 Kick Boxing
7:30 Aerobic Dance Wednesday: 6:30 Zumba Thursday:
Sunday: 6:00 Krav Maga
Tuesday: 6:00 Zumba Thursday: 6:00 Power Yoga
At the end of April and during the month of May many Israeli national holidays and commemorations are celebrated. The conclusion is Yom Yerushalayim and the Light Festival. Yom Yerushalyim and the Light Festival bring sizable crowds.
There are concerns about traffic and security.
FYI- the official state celebration for Yom Yerushalayim is slated for Sunday Night May 21st.The Old City and environs will be hermetically sealed as there will be many government officials/VIP’s attending. In a meeting
held yesterday with the producers it was demanded by The Old City residents that Shaar Ashpot be open for residents in both directions (left turn only).
Anyone with weddings that day will be able to make arrangements through the Minhal with the police to get in and out of the neighborhood.
This year the Light Festival (28/06-06/07) will not be entering through Jaffa Gate on Armenian Patriarch Road, but as it will be swinging down from the Mamilla bridge to Gan HaBonim and Shaar Tzion, the road will be closed.
The producers will provide golf carts to bring residents from inside Jaffa
Gate to St. James and right before Shaar Tzion (along the one-way part of the street) in addition to a cart from the Kotel area.
There will be golf cart from the Shaar Tzion parking lot through Shaar
Tzion (the crowds will not allow passage)
Memorial Day for Israel’s Fallen Soldiers in Jerusalem, Sunday April 30th.
The municipality of Jerusalem bows its head to the memory of the fallen soldiers of the IDF and those who lost their lives to terrorist actions.
An evening of combat songsAt Gerard BeharAt the Gerard Behar Center at 930 p.m.
Ceremony for Israel’s fallen and victims of terrorHazefira 27 streetat 27 Hazefira Street at 730 p.m.
Neighborhood Community Centers at 8:00 p.m.Neighborhood Community CentersSinging and musical pieces, lighting of a memorial candle, lowering of the flag to half-mast, laying of wreaths, and reciting the names of the fallen.
Remembering, singing, and retellingAt the Sultan’s PoolMain opening ceremony – Sunday, April 30th, 745 p.m.In memory of those who fell in Israel’s wars and victims of terror. Marking the jubilee anniversary of the reunification of Jerusalem
Singing in the Center at Safra SquareAt the Safra SquarePresided over by Jerusalem Mayor Nir Barkat
Monday, 05.01.17 09:00
Memorial Day at the Monumentsat monumentsMemorial Day ceremonies at monumentsIn cooperation with the Jerusalem Brigade and school students
Monday, 05.01.17 09:15
Memorial Day Ceremony at Safra Square at 9:15 a.mat Safra SquarePresided over by Jerusalem Mayor Nir BarkatWith participation of *representatives of the underground movements, *the Nahal Brigade, *Seligsberg School students, *guests, *municipal employees
Dear residents, I am honored to invite you on this Sunday, April 30, 2017, at 19:45 for the Memorial Day for the Fallen Soldiers of Israel and Victims of Hostilities, to be held in the courtyard of the Lev Ha’ir Community Administration, 42 Ohel Moshe St., Nahlaot. On this day, Memorial Day, we gather together to remember and remind the story of the lives of the fallen soldiers of Israel, heroes and heroines who sacrificed their lives for us, and to honor their families who lost their most precious. The bereaved families, residents of the Lev Ha’ir neighborhood, representatives of the Lev Ha’ir Police, Jerusalem Municipality representatives, representatives of the Jewish Agency and the community centers, members of the Lev Hair Community Council and the youth movements are expected to participate in the ceremony. At the end of the ceremony, an evening of fighting songs will take place in the administration hall. Sincerely, Dr. Ofir Lang
I am pleased to announce an Exercise Chug at a beautiful studio in Lev Ha’Ir Matnas Nachlaot for women planning to begin in June.
הצעה: שיעור התעמלות באולפן יפה בלב העיר לנשים בנחלאותהצעה: שיעור התעבא.
INFO4U: Exercise Class at beautiful studio in Matnas Lev Ha’Ir Nachlaot for women with babysitter planned to offer appropriate activities.
Summary of Women only Fitness Chug at Lev Ha’Ir, (Heart of the City) Community Center, also known as the Ohel Moshe Community Center, טל: 02-6214777 levhair @matnasim.org.il 42 Rechove Ohel Moshe, Nachlaot.
Any questions: Charedi Coordinator: Mrs. Hani Elias – 057-313-8965 Email: Rivi108 @gmail.com, email@example.com
Absorption Coordinator: Mrs. Rachel Duchin 057-313-8965 klita@lev hair.matnasim.co.il
or on line use for registration or questions.
http://www.levhair.org.il/pag e.php?type=foInp&id=32#navbar bar top right registration circles
Class is planned to be offered on Thursday at 9:AM and taking registration beginning April 25th. For details see #3 below. Please forward to your contacts who may be interested.
Do you want to have more endurance and energy? Our Jump Rope Training will include several bursts of 30-60 seconds, followed by 2 or more minutes of reduced intensity. You will build up to this endurance gradually, using your core correctly, strengthening your back, improving posture, stability, strength, balance, breathing correctly, empower yourself, look great, feel amazing, loose weight, get fit.
האם את רוצה יותר סיבולת
אימון קפיצה בחבל שלנו כולל כמה סטים של 30 עד 60 שניות של אנרגיה מתפרצת ולאחר מכן 2 דקות או יותר של אימון פחות אינטנסיבי.
כך תוכלי לבנות בהדרגה את סיבולת לב- הריאה שלך וגם תוכלי לחזק את הגב, לשפר את היציבה, להגדיל את כוחך, להגדיל את האיזון של הגוף, ללמוד איך לנשום נכון ובעיקר – להעצים את עצמך, להיכנס לכושר, לרדת במשקל ולהרגיש נהדר!
האימון יהיה בימי חמישי בשעות הבוקר.
כל אימון נמשך ___60__ דקות.
לב- ריאה ואנרגיה?
Why this routine? Extended periods of jumping at reduced intensity levels allows the body to switch to aerobic fat burning energy system, while it replaces glycogen and glucose levels for the next aerobic burst. Rope jumping increases muscle mass and bone density.
Our goal is to create a personalized environment for women to pursue their fitness goals through the combined use of breathing and stretching exercises, light weights and jump-rope, without special equipment, with emphasis on increasing lymph flow.
The range of motion exercises can be duplicated at home. If the response is good, an additional class will be added at 10 on Thursday and Sunday at 12.
1-If you have another preference, choose from below.
2-Please reply as space is limited. Initial class (B’H) to begin first week in May.
3-Payment is by the month, 120 sh and additional for the babysitter. Registration with Sara Kashani, Office Manager, Lower Level of Lev Ha”Ir. Office Hours: 8:30-4:30.
4-Also, bring to class a note from your doctor recommending exercise for you.
Studio Available Times
Thursday 9-10 12-3
Ida Farkash 052-522-7635 -Please reply to me if you have any questions: firstname.lastname@example.org or if you have registered.
Everyone has an issue with a body part; Occassional knee pain, stiff neck, arthritis. The list goes on.
Before I started jumping rope I weighed 30 lbs. more than I do today. My arms ached when I stretched them out to the sides as did my knees when I bent them behind me by grabbing my foot.
The beginning months of jumping rope were difficult. I endured periods of knee inflammation and swelling which got better with ice, and supporting the knee by applying an ace bandage.
I felt knee twinges and wore a knee brace. Due to concern about serious damage, I consulted an orthopedist, who recommended that I remove the brace and just continue to build up my leg muscles.
(B’H) I followed his advice. If you suffer pain with your every move: walking, climbing stairs, even sitting or lying down, then you should not give up on exercise.
Exercise and physical therapy.
Exercise strengthens the muscles that support your knee. Physical therapy also helps. A physical therapist can design the program for you and see if you need supportive braces, splints, or canes. If you need to lose weight, diet and exercise can help you shed some pounds and take some of the pressure off your knees.
Every pound you gain puts an extra 3 pounds of pressure on your knees.
I am not a registered dietitian and do not have any official training, certifications, or degrees in nutrition or fitness. My blog is simply a documentation of my life. The views I express are mine alone, based on my own experiences, and should not be taken as medical advice. Always talk to your doctor or a trained professional before starting a new diet or fitness plan.
In general, carrying around extra weight creates stress to joints. I have a “clicking” or “snappy” left hip. I do not experience pain or limitation.
Perhaps I’ll return to the orthopedist and ask for a comment on the following regime that I do. It seems to work.
I lie down and do several rolls on my back (for about 15 seconds). That loosens my spine and I do this on the days that I do NOT exercise in addition to it being part of my exercise warm-up.
The aim is to stretch out my hamstrings. I place a yoga strap around my knees. I wrap my arms around my knees and press my stomach into my back. With deep breathes I stretch both legs up to the ceiling and lower them. I repeat this about 10 times.
Now comes the “snappy” part. I stretch out my arms and grab my ankles and stretch out again. Slowly and then rhythmically. Then I progress to grab the balls of my feet and bend knees and stretch out. That’s when I hear the “snap”. To avoid that, I place a pillow under my head and another under my hip. I can do 50 of these stretches in groups of 15. We’ll be practicing variations of this in class.
Reclining Leg Stretch (similar to above)
Start by laying down. Lift one leg, placing the middle of the strap on the ball of your foot. Lift your foot towards the ceiling and slowly start to straighten the leg.
Keep your elbows on the floor, making sure your shoulders are not strained. http://www.lovelifesurf.com/yoga-hip-openers/
Snapping hip syndrome, not necessarily painful, sometimes called dancer’s hip, is a condition in which you hear a snapping sound or feel a snapping sensation in your hip when you walk, run, get up from a chair, or swing your leg around. For most people, the condition is little more than an annoyance and the only symptom is the snapping sound or sensation itself. But for dancers or athletes, snapping hip syndrome symptoms may also include pain and weakness that interfere with performance.
Snapping Hip Syndrome Causes
In most cases, snapping is caused by the movement of a muscle or tendon over a bony structure in the hip.
The most common site is on the outside of the hip where a band of connective tissue known as the iliotibial band passes over part of the thigh bone that juts out — called the greater trochanter. When you stand up straight, the band is behind the trochanter. When you bend your hip, however, the band moves over and in front of the trochanter. This may cause the snapping noise.
The iliopsoas tendon, which connects to the inner part of the upper thigh, can also snap with hip movement.
Another site of snapping is where the ball at the top of the thigh bone fits into the socket in the pelvis to form the hip joint. The snapping occurs when the rectus femoris tendon, which runs from inside the thighbone up through the pelvis, moves back and forth across the ball when the hip is bent and straightened.
Less commonly, a cartilage tear or bits of broken cartilage or bone in the joint space can cause snapping, or a loose piece of cartilage can cause the hip to lock up. This can cause pain and disability.
Snapping Hip Syndrome Treatment
Unless snapping hip syndrome is painful or causes difficulty in sports or other activities, many people do not see a doctor or have it treated.
For minor snapping syndrome pain, try home treatments such as:
Reducing or modifying activity
Using over-the-counter pain relievers
For more severe pain or pain that does not improve with home treatment, see your doctor.
Physical therapy with emphasis on stretching, strengthening, and alignment can often help. Sometimes, treatment with a corticosteroid injection to the area can relieve inflammation. In rare cases, doctors may recommend surgery.
Snapping Hip Syndrome Stretches
Recommended exercises to treat snapping hip syndrome will vary depending on the type of snapping hip syndrome you have. Snapping hip syndrome stretches may include:
Quadriceps stretch. Standing arm’s length from a wall, place the hand opposite the painful hip against the wall for support. With your other hand, take hold of the ankle of the painful leg and, keeping your knees together, pull your ankle up toward your buttocks. Hold for 30 to 60 seconds and release. Repeat three times.
Hamstring stretch. Lie flat on your back on the floor in a doorway so that your upper body is on one side of the doorway and your lower body is on the other and the painful hip is against the door frame. Raise the painful leg and rest it against the wall next to the door frame. Hold for 30 to 60 seconds and then lower. Repeat three times.
Piriformis stretch. Lying on your back with both knees bent, place the foot of your uninjured leg flat on the floor and rest the ankle of your painful leg over the knee of your uninjured leg. Take hold of the thigh of the uninjured leg and pull the knee toward your chest. Hold for 30 to 60 seconds and release. Repeat three times.
Iliotibial band stretch. Standing with your legs together, cross your uninjured leg in front of the painful leg, then bend down and touch your toes. Hold for 30 seconds, then return to starting position. Repeat three times.