24 of the Best Hip Labral Tear Exercises
The best hip labral tear exercise to strengthen and rehabilitate the hip to recovery.
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About 22-55% of people with groin or hip pain have a hip labral tear.
A hip labral tear is an injury to the hip labrum. The labrum is the cartilage ring and connective tissue that lines the acetabulum around the hip joint. A tear can occur from repetitive trauma to the labrum or an isolated event.
The hip labrum cushions the hip bone and provides support and stability to the joint. The labrum also helps the femoral head move smoothly in the hip socket and keeps the ball and socket together without rubbing.
When a labrum tear develops, it causes pain, increases the risk of developing osteoporosis, and adversely affects a person’s quality of life. Pain may become chronic, making it difficult to do everyday activities like walking.
Symptoms of a hip labrum tear include the following:
- Hip pain
- Pain that radiates to the back or groin
- Stiffness in the hip joint
- A clicking sound in the hip
- Decreased hip range of motion
Exercise can play a vital role in the recovery from a hip labrum tear, whether surgery is performed or not. Exercise can reduce hip pain by increasing the support and strength around the joint. It can also improve range of motion, which in turn may help function.
A study in the journal Hip & Pelvis involved measuring strength and functioning in participants pre and post-exercise programs using the International Hip Outcome Tool 12 (iHOT12). The results indicated that the mean iHOT 12 score improved from 44.0 to 73.6 in 4.7 months.
Movement and Cardio Exercises for a Hip Labral Tear
Although you do not want to exacerbate a hip labral tear, movement, including cardio exercise, is beneficial. Once pain has decreased, low-impact cardiovascular exercises can help maintain and improve range of motion, strengthen the legs, and provide overall health benefits.
It is vital to speak to your doctor or physical therapist before starting an exercise program after a hip labral tear. Recommendations may vary based on fitness level, extent of the tear, and pain. Below are some of the best cardio exercises for hip labral tear.
Cycling
Cycling is an option for hip labral exercises, especially if you cycled before the tear. Cycling provides a good glute workout without a high impact on the hip. In the early stages of healing, a stationary bike may work best. Make sure the bike fits appropriately to get good rotation in your legs. The exact set-up of the bike may depend on whether it is a road bike, mountain bike, touring bike, or stationary bike.
- Keep your head up and shoulders down.
- Engage the core to prevent rounding or aching the back.
- Keep your knees over the pedals as you move.
Cross-country ski machine
There are different types of cross-country ski machines. The newer, most commonly seen machines involve SkiErg machines. A cross-country ski machine can improve core strength and work the entire lower body.
- Grab onto the handles
- Hinge at the hip
- Initiate the movement by going into a quarter squat
- Pull down quickly on the handles to bring them down.
- Keep the core engaged, and do not arch the back.
- Avoid going into a full squat.
Elliptical training machine
Using an elliptical machine not only provides cardiovascular benefits but it can also help strengthen the glutes and hamstrings.
- Place your heels in the back of the pedals, which will help shift the focus from the quadriceps to the glutes and hamstrings.
- Focus on pulling your leg back instead of stepping forward.
- Maintain good posture and keep the core engaged.
- Avoid leaning too far forward, rounding the back.
Swimming
Swimming is a good form of cardio that can help improve range of motion and leg and hip strength. The water also helps decrease the stress placed on the hip. There are several types of swimming strokes. The freestyle stroke is an excellent place to start.
- As you swim the freestyle stroke, keep your head aligned with the rest of the body.
- As you bring one arm over, rotate your hips and shoulders together, turning your head side to side to breathe.
- Keep a level position to help you glide through the water.
- Avoid arching your back. You should also never be entirely on your side.
Walking
Walking is a simple exercise that does not require any equipment. It provides cardiovascular benefits. It is also a functional exercise, meaning it is a movement based on a real-world activity.
- Keep your arms bent to 90 degrees to promote a natural gait.
- Try to land softly with each step and push off with your big toe.
- Gradually increase your speed and distance as tolerated.
Side lunge
A side lunge is another helpful hip labral tear exercise. It works multiple muscle groups that stabilize the hip, including the hamstrings and glutes. It also helps improve hip mobility.
- Start with your feet flat on the ground, about hip-width apart.
- Bring one leg out to the side while keeping the other leg straight.
- Hinge at the hips, pushing your glutes back.
- Avoid bending too far forward.
- Move your foot back in and alternate legs.
Side-lying hip adduction
A side-lying hip adduction helps strengthen the gluteus and outer thighs with just your body weight.
- Lay on one side, bend your bottom elbow, and place your lower arm underneath your head for support.
- Keep the top leg straight and bend the bottom leg for support. .
- Slowly lift the top leg up and slightly back, about six to eight inches, and place the leg back down
Straight leg bridge
A straight-leg bridge provides a good hip extension stretch. It also helps strengthen the hamstrings and glutes to provide increased support for the hip.
- Lie on your back with your feet together
- Point your toes down to draw your heels slightly closer to your body
- Press your heels and shoulders into the ground, lifting your hips into the air
- Hold for a few seconds and return to the starting position.
Hip Labrum Strengthening Exercises
Rehabilitation for a hip labral tear includes strength building. Strengthening exercises can reduce pain by supporting the hip joint to improve the range of motion and functioning. A study in the Journal of Orthopaedic & Sports Physical Therapy found that hip labrum strengthening exercises improved hip flexor strength by up to 39%, hip abductor strength by 56%, and hip extensor strength by a minimum of 68%. Below are some options for strengthening exercises.
Bridge
A glute bridge helps strengthen the gluteus maximus, minimus, and medius. Strengthening this body area helps provide better pelvic control and reduces the stress on the hip joint.
- Lie on your back with your feet flat on the floor and knees bent.
- Drive the heels into the floor to lift the hips and glutes.
- Squeeze the glutes as you hold for two to three seconds before returning to the starting position.
Single-leg balance
A single-leg balance exercise helps strengthen the lateral gluteal muscle, which provides support for the hip.
- Stand on one leg, keeping the other leg off the ground.
- Ensure the pelvis is level and not dropping to one side.
- Work up to holding for 60 seconds.
Wall Sit
A wall sit is a good exercise for a hip labrum tear because it strengthens the gluteal and quadriceps muscles.
- Stand with your feet about hip-width apart and roughly 40 centimeters away from the wall.
- Lean your back against the wall and bend your knees to 90 degrees.
- Work up to holding the position for 30 to 60 seconds.
Side leg lift
A standing side leg lift works your outer thighs, glutes, and hip. It can also improve the stability and range of motion in your hips.
- Stand with both legs straight and hips pointing forward.
- Keeping the hips level, lift one leg to the side with control.
- Slowly return the leg to its starting position.
Dead bug
A dead bug is a great way to work the core and increase the range of motion in the trunk.
- Lie on your back and hold your arms and legs in the air in a tabletop position.
- Keep the lower back pressed to the floor.
- Alternate moving the opposite leg and arm towards the floor and back to the starting position.
Psoas March
A psoas march simultaneously addresses hip and core strength without irritating the hip joint.
- Lay on your back with your knees bent and feet flat.
- Place a loop resistance band around the feet, under the arches.
- Lift both feet off the ground. Hips and knees should be flexed to a 90-degree start.
- Extend one leg forward as you push your foot into the resistance band.
- Alternate each leg.
3-way hip motion
This exercise allows you to lift your legs in different directions. It works all the muscle groups around the hip. It helps improve the hip's range of motion and strength.
- Place a loop band around both legs at about mid-calf.
- Bring one leg behind you as you extend the hips and tighten the glutes.
- Return the leg to the starting position.
- Next, bring the leg out to the side.
- Return to the starting position.
- Lastly, bring your leg before you and return to the starting position.
Partial squat
A partial squat works the gluteus medius, hip abductors, and quadriceps. It is also an excellent functional exercise because it mimics standing up.
- Position the feet about hip-width apart.
- Bend your knees slowly, lowering your hips.
- Slowly stand back up, keeping the weight in your heels.
Labral Tear Pool Exercises
Pool exercises for a hip labral tear are also a good option. Exercises in the pool can provide benefits similar to those on dry land, such as strengthening and improved range of motion. According to research in the North American Journal of Sports Physical Therapy, pool exercises allow for improvement in gait by increasing loads placed on the joint without unnecessary stress on the healing tissue. Below are some hip labrum tear pool exercises.
Marching
Pool marching is a good mobility exercise that does not strain the hips.
- Stand with feet about hip-width apart in the pool.
- Start to alternate lifting your knees towards the chest while pumping the arms.
Standing hip abduction
A standing hip abduction works similarly to one done on land. The water may help with stability and decrease force on the joint.
- Hold on to the edge of the pool as needed.
- Stand up straight to avoid straining your back
- Kick one leg to the side and return to the starting position.
Standing hip extension
A standing hip extension in the pool strengthens the gluteus maximus, one of the leading hip stabilizer muscles.
- Stand on one leg, keeping the torso in an upright position.
- Kick the leg backward without arching your back.
Lunge/hip stretch
This hip labrum exercise is beneficial to strengthen the gluteus maximus, medius, and quads.
- Step backward and drop your knee close to the pool floor.
- Return to the starting position.
- Switch to the other leg and repeat.
Squats
Squats help strengthen the gluteus maximus, which can support the hips. Squatting in the pool may decrease stress on the knees.
- Stand with your feet hip-width apart.
- Slowly bend your knees to lower your glutes as if you were sitting in a chair.
- Your chest should remain primarily upright.
- Come back up to a standing position.
Single leg balance
A single-leg balance exercise helps improve stability. The bouncy of the water may help decrease instability.
- Stand on one leg by bringing the opposite knee to about hip level.
- Workup to hold the single leg balance for 30 seconds.
Pool Planks
Pool planks are an excellent way to increase core strength. Having a solid core may help control or reduce hip pain.
- Take a pool noodle parallel to the floor and hold it in both hands about shoulder-width apart.
- Keep your toes on the pool floor as you lean forward to submerge the noodle in the water before you.
- You should end up in a plank position.
- Hold for 30 seconds.
Walking or jogging
Walking or jogging in the pool is an excellent way to work on balance mobility and strengthen your legs. The water helps reduce the stress on the hip joint.
- Walking or jogging in the pool is done the same way on land.
- Keep your torso upright and core engaged.
- Pump your arms as you walk or jog.
Movements to Avoid with a Hip Labral Tear
Certain types of movements may further injure a hip labral tear. For example, avoid movements involving repeated hip rotation, such as those when playing baseball, golf, and ballet. This movement places force on the hip labrum and may increase a tear.
Other hip labral tear exercises to avoid include high impact, such as running or jumping. High-impact activities may place additional strain on the labrum and lead to increased pain.
Prolonged sitting should also be avoided as it may increase pain. Heavy leg lifting may increase the tear and should be avoided. Lastly, avoid any activity that increases pain.
Exercise and Recovery Tips
It is essential to have a well-rounded rehabilitation routine to treat a hip labrum tear. This includes hip labrum exercises that strengthen the hips, quads, hamstrings, and glutes.
It is also helpful to include other methods of rehabilitation, such as the following:
Always pay close attention to your posture and hip position during the day. Try to maintain good sleep posture and use a support cushion to prevent aggravating the hip.
Listen to your body and modify or stop movements that are increasing pain. It is also vital to utilize a professional physical therapist who can create and guide you through a personalized rehabilitation program.
Conclusion
A hip labrum tear can cause symptoms, such as pain and decreased stability, that interfere with walking, sitting, and everyday activities.
Exercise can play an essential role in a rehabilitation program. Exercise may be recommended for both people who do not have surgery and those who do.
Exercises may include those that strengthen the muscles that provide support to the hip. In addition to exercising on land, pool exercises are also good options for hip labrum tears.
The time it takes to recover from a hip labrum tear may vary based on the extent of the tear. Recovery from minor tears generally takes several weeks. Someone who undergoes surgery to repair a tear typically recovers and may return to regular activities in about two to four months.
It is vital to follow your exercise program recommended by your doctor or physical therapist. Also, seek medical advice if your symptoms worsen.
About the Author
MaryAnn DePietro CRT is a licensed respiratory therapist with over 15 years of clinical experience in critical care, emergency medicine, and pulmonary rehabilitation. She is also an American Council on Exercise certified personal trainer and holds specialty certifications in orthopedics, senior fitness, and weight management. MaryAnn has a degree in Rehabilitation from Penn State University and a degree in respiratory therapy.
In addition to her clinical experience, she has written extensively about all things medical, as well as health, fitness, and aging for various websites, magazines, and newspapers.
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