Orders ship same day if placed before 4pm EST M-F

1-800-487-3808 9:00am - 9:00pm EST Daily

0

Your Cart is Empty

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.

Resources:

https://www.verywellhealth.com/physical-therapy-exercises-for-fai-and-hip-impingement-4135968

https://www.beaconortho.com/blog/exercising-fai/

Hip Pain Products

Pages:

Patty Weasler, RN
Patty Weasler, RN



Also in Resources

Choosing the Best Mobility Scooter
Choosing the Best Mobility Scooter

by Juan Lopez May 23, 2022 0 Comments

Each model has something different to offer and it’s important to select the best mobility scooter that meets your unique and individual needs for safety, accessibility and convenience. There’s a lot to consider from turn radius and terrain to weight capacity. Keep scrolling to compare our three mobility scooter models side by side, learn which features to consider, and get our best recommendations.
Read More
Choosing the Best Insoles - What's The Difference?
Choosing the Best Insoles - What's The Difference?

by Jessica Hegg May 15, 2022 0 Comments

There are a wide range of foot conditions our customers deal with on a regular basis--from plantar fasciitis, to heel spurs, high arches, and more. Our best insoles are crafted to relieve the discomfort of these foot conditions and more, with a broad catalog of different designs.

Read More
Choosing the Best Digital Bathroom Scale
Choosing the Best Digital Bathroom Scale

by Juan Lopez May 12, 2022 0 Comments

Whether you’re looking to upgrade your current bathroom scale or better track of your health, fitness, or weight loss journey; you’ll need to choose a digital scale equipped with the right features and functionality to meet your needs.
Read More
Choosing the Right Transfer Device
Choosing the Right Transfer Device

by Juan Lopez May 11, 2022 0 Comments

Patient transfer devices offer a range of solutions for patients of all levels of mobility, allowing for independence. However, between our selection of transfer belts, boards, blankets, cushions, and handrails, knowing which option is right for you isn’t always obvious. Take a look at our in-depth guide where we cover all the options considering factors like type, material, purpose, and weight capacity for each different device.

Read More