Hi Kris. As I have written elsewhere (check out
this page from YinSights) there are lots of urban myths about the cause of cracks and pops, but usually there are only three causes: fixation, friction, or a release of gas. I suspect (and that is all I can do without testing you) that you are experiencing friction. It is like when we snap our fingers: the pressure builds up between the thumb and the finger and then when it releases, the striking of the thumb on the palm creates a snap. I too get a snapping feeling/sound, but in my lower pelvis, when I make some leg lifting motions. What I believe is happening in my case is — bone spurs! Over the years, when we constantly rub one area of a bone, it thickens (out of self-preservation). This thickening, technically called an osteophyte or bone spur, can create an uneven surface or bump which can catch tendons and ligaments. As the tendon tries to slide over what used to be a nice smooth surface, it can temporarily get caught up, but as the stress increases it eventually releases, with that snapping sound. For me it is more like a click.
I believe, in my case, that my psoas and/or iliacus tendon is getting caught on the pubic symphysis, gets hung up for a bit and then clicks as it releases. I can avoid this if I move my leg out a bit (abduction) before lifting it up. You may find that certain movement patterns will avoid the snap for you as well. You will have to experiment to find out what movement patterns work for you: try a bit of internal rotation with flexion; if that doesn’t work, try wider abduction…play around.
If my speculation is correct, stretching won’t help you, but retraining how you move might.
Good luck!
