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Simple Hip Impingement Stretches

by Patty Weasler, RN April 19, 2022 0 Comments

Woman Stretching

Hip impingement is a condition brought on by the wear and tear of the cartilage (labrum) between the acetabulum and femoral head. Medically known as femoroacetabular impingement (FAI), treatment often includes stretches to reduce hip pain and lessen muscle tension. Incorporate these hip impingement stretches into your treatment plan to improve your mobility and flexibility.

Hip Impingement Stretches

Many times people with hip impingement feel tightness in their hip adductors, groin, hamstrings, and IT band. Here are some stretches you can perform to target those areas and relieve hip impingement symptoms.

1. Supine Hip Internal Rotation Stretch

This stretch will improve hip mobility and internal rotation of the hips. Lay on your back on the ground. Have your knees slightly bent and heels on the floor. Bring your feet outside of your hips and your knees. Let your knees fall in towards each other and then bring them back out to starting position. You should feel a stretch throughout your hips.

Repeat this movement 10 to 15 times. Don’t force your knees to fall inward, let them move naturally.

2. Kneeling Hip Flexor Stretch

You’ll feel this hip flexion stretch along the front side of your hips. Start in a lunge position with one knee on the floor and with your other leg stretched out behind you. Place a towel under the shin of your straightened lower leg. Push your hips forward, you should feel the stretch at the top of the leg you are kneeling on.

Hold this stretch for 30 seconds and repeat on the other hip.

3. Piriformis Stretch

The piriformis muscle is deep in the buttock and connects to the upper surface of the femur (thigh bone). To perform this stretch sit on a stable chair with one foot flat on the ground and the other leg crossed over so that your ankle sits on your thigh. Gently press your knee down and lean forward slightly to feel the stretch in your glutes.

Hold the stretch for 30 seconds and repeat on the other side.

4. Groin Stretch

Groin pain is often associated with tight hips. This groin stretch is an easy, gentle movement that can improve your range of motion and relax tight hip muscles. Begin by sitting on a chair. With your feet flat on the ground, move your knees outward. Slowly lower your upper body down between your legs to feel the stretch. Hold for a few moments and come back up.

Repeat this movement 3-5 times. This is also a great stretch for low back pain.

After Stretching Follow Up with the Best Exercises for Hip Impingements Here

How Stretching Improves Hip Impingement

When you have hip impingement the muscles surrounding the hips can tighten and become tense. Stretching will gently loosen those muscles and relieve tightness. This will also help prevent further re-injury to the hips. With better mobility, you will find hip joint movement is easier and not as restricted.

Effective Hip Impingement Treatment

Tips for Effective Stretching

Here are our best tips for effective stretching for those who have hip impingement:

  • Start slowly when you begin stretching
  • Stop if you feel a sharp pain
  • Use heat to loosen your muscles before you begin stretching
  • Seek out the assistance of a physical therapist to guide you
  • Incorporate hip impingement strengthening exercises

Improving Pain

When you suffer from hip impingement symptoms the pain can interfere with almost every aspect of your life. Treatment with stretching will work to lessen pain and prevent additional injury. If you are uncomfortable with guiding yourself through these stretches reach out to your local physical therapy office for guidance. As always, take it slow and listen to your body as you work through each movement.




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Patty Weasler, RN
Patty Weasler, RN

Patty Weasler is a freelance health writer and nurse. She is certified in critical care nursing and has been practicing for over 10 years. Patty lives in Milwaukee, WI with her husband and three children. She enjoys spending her time with family and educating people about their health.

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