The Ultimate List of Hip Impingement Exercises (with videos)
Struggling with a hip impingement? We've got you covered with the best exercises for hip impingement relief, complete with videos.
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For those suffering from hip impingement, they were able to feel it before they could name it. Hip impingement occurs when irregular contact between the femoral head and acetabulum creates pain and potential joint damage during hip movements.
Hip impingement typically causes pain in the groin, hip, or buttock areas, particularly during activities that involve hip flexion or rotation. This includes sitting for prolonged periods, running, or squatting. Individuals may also experience limited range of motion and discomfort during these movements.
With the cost and possible side effects and complications that come with surgery, many look to exercise and a non-surgical, first-line treatment for hip impingement.
A study conducted from 2000 to 2016 found that 38% of adults studied were affected by hip impingement at some point between the ages of 20 and 40. The vast majority of subjects affected were women.
Maks Reznik, a former athlete, was able to beat his hip impingement in just 3 months without surgery. In retelling his story, he states, “After doing 3 months of targeted stretching, activation drills, and soft tissue work, I noticed a huge improvement in my pain levels.”
You don’t have to be a master athlete to improve your pain levels and conquer your hip impingement with simple, targeted exercises.
Exercises
There’s a plethora of options available when it comes to stretching to strengthen the muscles surrounding your hip impingement, but here are a few of our favorites.
Hip Flexor Stretch
With one foot extended behind and the other forward, begin in a lunge position. Lower your hips toward the floor until you feel a stretch in the hip region of the extended leg. To increase flexibility and release tension in the hip flexors, make sure the alignment is correct and hold the stretch for approximately 30 seconds on each side.
Clamshells
With your knees bent and stacked on top of one another, lie on your side. Raise your upper leg towards the ceiling, spreading your legs apart like a clam shell while keeping your toes touching. To activate the hip muscles, hold the position for a short while before lowering the knee once more. To increase hip flexibility and strength, repeat on both sides.
Side Leg Lifts
Lay flat on your side with your legs extended and stacked above one another. Lift your upper leg toward the ceiling while making sure it stays parallel to your torso. Before lowering the leg back down, hold it up for a little while. To activate and fortify the muscles surrounding the hips, repeat on the other side.
Bridges
With your feet flat on the floor and your knees bent, lie on your back. Using your glutes and core, raise your hips toward the ceiling so that your shoulders and knees are in a straight line. To strengthen your hamstrings, glutes, and lower back, hold the bridge position for a short while before lowering your hips again.
Wall Slides
Place your feet hip-width apart and lean your back against a wall. As you slowly down the wall into a squat, make sure your knees stay above your toes and not over them. Squat for a short while, then slide back up to contract your quadriceps and increase the strength and flexibility of your lower body.
Fire Hydrants
Begin on all fours, placing your knees beneath your hips and your hands beneath your shoulders. Raise one knee out to the side at a 90-degree angle so that it resembles a dog at a fire hydrant. For the purpose of targeting and strengthening the hip abductors, hold the position for a short while before lowering the knee back down. Repeat on the other side.
Hip Hike
Ensure that your hips are facing forward. Lift the hip you are not standing on slowly over the other hip's height. Take care not to hunch over forward. Because this is a very little movement, maintain stability and solidity in your core. Do the same on the other side.
Pelvic Tilt on Stability Ball
Tilt your pelvis backward while sitting upright on a Swiss ball, slightly rounding your back. Once in position, arch your back. This exercise enhances pelvic and core control while strengthening the deep abdominal muscles.
Plank
Assume a push-up stance by placing your hands under your shoulders and aligning your body in a straight line from your head to your heels. For as long as you can, maintain the posture by using your core muscles, keeping your back flat, and making sure your hips are not raising or drooping. The back, shoulders, and core are strengthened by this workout.
Hip Impingement Exercises to Avoid
While exercise can help to strengthen the muscles surrounding your hip impingement and ultimately eliminate pain, there are some exercises that can make matters worse. These are the FAI exercises to avoid at all costs.
Deep Squats
This exercise is problematic and can exacerbate the pain created by your hip impingement due to the degree of hip flexion required. If executed, the friction generated by this exercise can increase pain and discomfort around the affected area.
High Impact Moves
The increased force and repetitive impact of these kinds of workouts can cause more harm than good to those suffering from hip impingement. In place of these moves, individuals are encouraged to practice the low-impact alternative.
Box Jumps
The rapid and forceful hip flexion and extension of these jumps irritate the problem area related to hip impingement.
Leg Press
This exercise requires a deep range of motion and hip flexion, which can increase pain for those suffering from hip impingement.
Lunges
The significant hip flexion required to execute lunges can create friction that worsens the pain experienced as a result of hip impingement.
High Knees
Repeated and forceful hip flexion irritates the hip joint, adding to the pain experienced.
Repetitive Kicking
The repetition and high impact of this move, similar to high knees, generates too much friction that ultimately irritates the hip joint and increases pain.
Prolonged Sitting
The sustained hip flexion necessary to sit for long periods of time can aggravate your hip impingement and prolong pain.
Rotational Exercises
Twisting movements put stress on the hip joint, which is already in distress due to its impingement. Rather than exacerbating friction and discomfort, focus instead on exercises with minimal rotational stress on the hip.
Activities that Cause Pain
Many activities not listed here can irritate your hip impingement. Nobody knows your body better than you, and only you can determine which activities and exercises are right for you.
The Benefits of Exercise for Hip Impingement
Exercises for hip impingement have been proven to address many of the issues created by the condition, improving the overall quality of life of those affected.
Improved Ranged of Motion
Stretches and mobility exercises that are specifically designed to relieve stiffness and promote enhanced flexibility in the hip joint. This increased range of motion is essential for facilitating daily activities and lowering the risk of discomfort from impingement.
Strengthened Muscles
People can build a supportive muscular foundation by concentrating on targeted strength training, especially for the hip abductors, adductors, and core muscles. In addition to helping to stabilize the hip, strengthening these muscle groups also improves joint function and lessens the load on the affected area.
Reduced Pain and Inflammation
Regular exercise has been demonstrated to reduce hip impingement-related pain and inflammation. When strengthening exercises and stretches are done correctly, the load is distributed more uniformly throughout the joint, which relieves pressure on the injured areas. Increased blood flow during exercise also facilitates the transport of nutrients to the joint, which may reduce inflammation and aid healing.
Enhanced Proprioception
Proprioception, or the body's sense of its position in space, is a vital component of managing hip impingement. Enhancing proprioception is one of the benefits of exercise regimens that include stability and balance training. People who have a better awareness of their body placement move more effectively and are less likely to make motions that could make their impingement-related symptoms worse.
Overall Function Improvement
Improved functional capacity is a result of comprehensive workouts that target multiple facets of fitness, such as cardiovascular health and general conditioning. This in turn encourages people to have healthier, more active lives and supports them in their daily activities.
How Do You Exercise with Hip Impingement? Six Tips for Success
Start Gradually and Progress Safely
- Low-impact options: Begin with gentle exercises like walking, swimming, or elliptical training. These activities offer a good workout without excessive hip flexion or impingement-causing movements.
- Pain as your guide: Stop any exercise that triggers pain. Modify or choose another exercise if discomfort persists.
- Listen to your body: Gradually increase intensity and duration over time, paying close attention to how your hip feels.
Focus on Strength and Stability
- Target the right muscles: Prioritize exercises that strengthen the gluteals, hamstrings, and core to improve hip stability and support. Examples include side leg lifts, bridges, clamshells, and planks.
- Maintain proper form: Focus on controlled movements with good posture and alignment. Avoid twisting or excessive bending at the hips.
- Use modifications: Modify exercises with resistance bands, chairs, or walls for support if needed.
Minimize Impingement Angles
- Limit deep flexion: Avoid deep squats, lunges, and activities that bring your thighs close to your chest. Opt for shallower squats or modified lunges with the front knee further forward.
- Internal and external rotations: Be cautious with rotational exercises, especially with weights, as they can aggravate impingement.
- Pay attention to posture: Maintain good posture with a neutral spine and hips throughout your workouts.
Warm-up and Cool-down
- Prepare your body: Always warm up with light cardio and dynamic stretches before exercising.
- Cool down and stretch: Finish your workout with static stretches to target tight muscles and promote flexibility.
Seek Professional Guidance
- Consult a healthcare professional: Get a proper diagnosis and personalized exercise program from a physical therapist or sports medicine specialist.
- Regular monitoring: Schedule follow-up appointments to track progress and adjust your program as needed.
Additional Tips
- Ice or heat: Apply ice after exercise to reduce inflammation and pain. Heat can be helpful before exercise to loosen up tight muscles.
- Pain medication: Use pain medication only as directed by your doctor and focus on long-term solutions through exercise and rehabilitation.
- Supportive shoes: Choose shoes with good cushioning and arch support to absorb shock and improve biomechanics.
Help Your Hip Impingement With The Power of Exercise
Just like Maks Reznik, you can eliminate the pain of hip impingement with a simple holistic approach. In the medical field, trained personnel all must adhere to the mantra “First, do no harm.” This same mantra should be considered when caring for your own body. While surgery can take a lifetime to heal from and expose you to dangerous opioids and other pharmaceuticals, a simple stretch can help your body heal itself.
Even after surgery, exercise plays a vital role in rehabilitating injuries. With the help of physical therapy, you can see your ailment disappear overnight.
About the Author
Brandon Landgraf is the Digital Marketing Manager for Carex Health Brands. He finds passion and fulfillment in creating content that enhances, improves, and enlivens others' quality of life. All of his written work is formulated to not only offer essential advice and tips but back it with proven studies and experts. His mission is to connect with readers and provide steps to make their lives better.
You can connect with him on LinkedIn here.
About Carex Health Brands
Carex is your one-stop shop for home medical equipment and for products that assist caregivers with providing the best possible support and care for their loved ones. Carex Health Brands has been the branded leader in in-home, self-care medical products for over 35 years. Our goal is to improve the lives of our customers by bring them quality products that bring dignity back to their lives. With our three nationally distributed brands, Carex Health Brands serves national, regional and independent food, drug and mass retailers along with wholesalers, distributors and medical dealers.