I can’t begin to explain the relief this mobility work gave me. I’ve suffered through a hip impingement since my sophomore year of high school and went through all of college athletics as a High Jumper trying to manager the pain. This is the first time I have been able to internally rotate my right hip pain free In years. I never write stuff like this on these videos but I literally almost cried from happiness after not feeling that aching pain in my hip. Thank you so much and if it isn’t working for you. YOU NEED MORE TENSION I’ve done this before in school and it never worked until I literally pulled the band at least 8 feet from where it was tethered.
Thank you for the tip about tension... I'm a collegiate football athlete and have been doing Lunges for distance as my preferred goto workout to maintain my physique for the decades since my playing days. I've got a left hip impingement and always had some clicking in it. Just a few moments of the band work took my pain from about an 8 to a 3... I'm gonna ice massage and circle back to this the same way I did with my foot, shin, and knee issues.
same bro im in my sophmore year and basketball tryouts are coming up and we went on the track and it messed me up and i havent been able to run at full speed at all and its very pain ful when moving my leg up and down
Oh my god... you are right. I bought the correct heavy duty band and tethered it to a kettle bell rack so it would stay in place. I put in soooo much tension. And now i feel like a new born. It is indescribable
Cried reading this. Starting my journey today I can’t take the pain anymore. Temporary relief and chiropractor isn’t enough anymore. Tired of living with pain. This is now going to be a daily routine
I came back to your video, only to make this post. 1 year ago I started to have pain in my hip. I'm a fanatic watersporter and this pain really got me down. After several months of pain & scans hip impingement was detected. My surgent told me he would do surgery and that I would have to recover 3 months before going surfing again. A couple of weeks before surgery I found this video. I've been doing your exercises for one week and my pain is 95% gone! After the first day, my pain was already 50% less. I just can't believe it. I'm postponing the surgery and hope I can cancel it on long term. Thank you so much for this video!!! I would kiss you. Grtz from Belgium
@@DZ00t-sw1zm don't believe anything on the internet, this is my advice, if you tear your labrum, whether it's shoulder or hips, it will never go back to its original form unless with surgery.....take it from my experience, I'm dealing with torn labrum now and all I did is rest it, don't overuse your hips, the pain is still there but avoiding high intense activities would help you live without thinking too much about the pain.... I'm literally planning to have surgery once I can afford it....for now I'm limiting myself from high intense activities....never believe people that you can fixx it with a bunch of useless exercises, it'll just make you feel better for not more than 10 min. ..my advice is if you really have a torn labrum, then find the best surgeon and book an appointment, that's the only way to bring back your normal hips... imo it's not necessary but if you're young and still want intense activities in your lifestyle, then do it as much as possible....
@@labeedahmedqureshi5016 I have the FAI as well, luckily there's a HI specialized surgeon in my city, he told me that If the pain is low or manageable he'd postpone the surgery and check the hip joint in the mean time.
I’m about to cry… I’ve had a hip impingement for 7 years now and I was just accepting the pain as a fact of life. While it’s not gone completely, I felt a tremendous relief after just doing the first two exercises.
I have never written a comment on UA-cam, but you sir should get a Nobel prize for sharing this knowledge and helping endless people. I had a hip impingement and rotator cuff issues - you have helped me greatly and given me many more years of moving freely without pain Bless 🙏
I'm a runner, and I don't have the money to see a physical therapist or hire a running trainer. Luckily, the owners of the running shop I go to used to be physical therapists, so when I have issues, I go to them to identify some of my issues and then I come to this channel to find videos that can help me address my issues. Some of the videos I watch just to find more exercises for preventative work. I'm currently dealing with a sore soleus from my most recent half-marathon that I ran a week ago, so I have been going through videos while I've been resting and recovering to plan out a series of exercises I can do to improve mobility and prevent injury. I have been saying for a while that "I need to work them in," and this soleus injury is giving me a good reminder.
I did this routine 4 days per week for 6 months after 3 years of anterior hip pain. It was so bad that when I walked I had this nagging burning feeling at the front. I takes a while of consistent work but it 100% works. In my case I added glute bridges and after the first 3 months banded side walks. Their is hope just be patient.
I had hip pain inside whenever I did squats and sumo deadlifts. I did the exercises you showed including the side plank clamp shells, lateral leg raises with the band and also squats with the bands. I do these to warm up every time I do legs and now I'm completely pain free. Thank you Aaron.
This was the single most helpful video I’ve ever watched. Instant hip pinch relief. I’ve always been limited on my squat volume because of hip pain, but now I can do an endless amount of reps without stopping because of hip pain. I can finally increase my volume.
How did u do it? How long ? Before or after squats? How many days you did this? Please share. I just started and 1st day and pain is reduced but not free
@@runescapeclassicable To reach 100% pain free three months. I would do these on my off days around three or four times a week. While I did this I was doing low weight leg press instead of squatting and trying to focus on opening my hips up with the movement. Like he says work on what you can while you recover. Hope you get better man, I know how frustrating this can be!
@@reedsmith911 I did, low weight though. After I got better I focused more on range of movement. Asian squatting often at home and deep squatting at the gym to make sure I stretch my hips out. Havent had an issue since. Sometimes I feel a little stiff but some stretching while in an asian squat helps iron that out. Good luck my friend!
I am not an athlete but stumbled on your channel . I have viewed numerous channels trying to find relief. I was recently diagnosed with hip impingement and these 3 exercises are amazing. They work!!!!!! I will continue to implement into my daily exercises. I am amazed at the relief these exercises have given me. Now I have hope. Thank you!!!!!! ❤
I’ve had this since I was a little kid, I would have days I was in so much pain I’d cry or someone would help me walk, I’m in the military now I’ve been working on strengthening the muscles around my hip and I’ve never had a terrible day anymore but the pain is still there, im trying to take my gym and military fitness to the next level
I think the best thing about this video is that he answers WHY hip infringement may occur, and how to prevent it. Beginning of 2022 I had a hip issue when going heavy on squats that took me out of leg day for a couple months. I’m finally getting back up to that weight, but my hip is giving me problems again and I have no idea why. This is the only video that’s given me an explanation as to why it may have happened. Im gonna give everything in this vid a try and see how it helps but thanks again even if it doesn’t work for me.
It's crazy how much ground you covered in a 10min+ video. I've been dealing with fai/labral tear related pain all year and probably would've saved a lot of money watching this before going to PTs that have no understanding of the issue. If I was any where near your area I would for sure work with you.
This is hands down one of the most valuable channels on UA-cam and I'd just like to say a big thank you. I used the airplane from one of your other videos related to a knee injury and I can really feel it helping. Your content is always amazing and so well explained and demonstrated- massive thank you
I currently have so much pain - can barely walk. I used to be a very active person (taking rest days when needed), but it’s been really bad the last couple of months. I’m 24 years old. I found this video today. Did it for the first time. Will keep doing this video daily for the next few weeks and give you guys an update in a few weeks🙏
PLEASE let me know how this works. I definitely have an impingement. It causes me to walk with a limp due to my gate not being able to fully extended when I take a step. It's hard for me to put on my sock without pain.
@@misterwallace3479 Hi! So, I went to a hip Dr yesterday and I need surgery. There is actual tearing in my hip and then a hip impingement. I will keep doing these exercises in the meantime before my surgery. I’m so excited to be painfree.
@@misterwallace3479Hi! So initially this was the case for me as well (being able to run without pain but had pain when walking - weird). Later it progressed and I had pain all the time. I went to the physio a lot (it helped a bit). Maybe do these exercises daily and see if it helps? If it doesn’t help, I suggest going for an MRI scan and xray scan.
started golfing and my hips would be in pain on every swing. wasnt able to squat fully in the gym either - did the first movement and my mobility DRASTICALLY improved. deepest squat i’ve been able to get into in ages. cannot believe this information is free, many thanks!
So it turns out I've had hip impingement for years, unbelievable how much relief this gave on both sides in one session. Incredible channel thanks so much for the help.
I watches this video a few months ago and got rid of my pain I just one month of doing these exercises twice a week. A think about it every time I'm having a successful leg day with no pain. Thanks a lot.
Omg you sir are a Godsend! I have tried everything. Clamshells, hip thrust, icing, heating, rest. I even took a week off of work to allow myself time to heal, thinking that being on my feet all day wasn’t allowing me to recover from the injury; that made it worst if anything. I had been dealing with this for 3 WEEKS. Usually my body heals on its own over time, but not this issue. It just kept getting worse and worse. After once session of doing this, I AM PAIN FREE. Absolutely amazing. Ty
I did one session of these and it worked really well, I’m getting tingling and feeling back in my leg. Thank you so much, I didn’t want to spend >$100 per session at PT. Hopefully it continues to improve with consistently including these exercises from now on.
I used to skateboard a lot and I landed on my hip at one point. I’ve noticed it has affected my athleticism on my right side. My right side gets fatigued so much quicker. After doing these exercises just a few reps, I was able to feel the exact muscles that were surrounding the affected area. Definitely adding these exercises to my arsenal. Thanks! You earned yourself a sub and a like.
My left adductors and groin have been feeling pain and discomfort after side splits practices. I just did this exercises before doing the splits and it did help!! Thank you!
This is awesome!!!! Wow! There’s nothing like finding a solution to a problem! I will continue to do this. It’s something you said that was a huge mental breakthrough. “Always train what you can train while you fix what you can fix.” For years I would stop training when I would notice my body negatively reacting. This was so much mental freedom. Don’t stop training. Just strategically target what’s making your body react negatively and do what you can until you’re completely healthy. Love it.
I love this, thank you so much Squat university for providing all this information for free. I love squatting and it’s always my left hip getting that impingement sensation every now and then and it’s so annoying how it affects my routine and potential to go heavier. I cannot thank you enough for this truly. I appreciate you and all you do for us.
Im battling this for 4 years now.. Started with one leg and now both.. Just the stretches work for you?? My MRIs+CT confirmed some degeneration(early stage) and CAM+PINCER Impingement. All I need is to walk without any lingering pain and sleep peacefully. My Glutes have started to hurt now
This is exactly why i follow you, im legit tearing up as im typing this. Ive been having hip pain for some time now and my job requires me to lify heavy, and i knew that was part of the cause as long with bad body mechanics at the time. Just did the exercise for the first i barely feel the pain jesus 😭 ! Thank you so much!
I have both a spur and osteoarthritis so frustrating but I think addressing both in this exercise will benefit me as the arthritis isn’t to the point I need a replacement and the spur isn’t bad enough to go in an clean it. Thank you. I felt relief in a small way- instantly! My squat after without the band wasn’t catching - even if it’s for a few minutes
I just have to say that that first exercise was instant relief - This routine is being added to my workouts every day, regardless of whether or not I'm training squats.
I've been having hip impingement for a few months and it got worse lately. It was so frustrating! I found this video so I decided to give it a try. Boon!!! My hip pain got so much better!! I'm gonna keep doing exercise. Thank you doc!
@@megumimclellan7417 How did u do it? How long ? Before or after squats? How many days you did this? Please share. I just started and 1st day and pain is reduced but not free
@@runescapeclassicable As I didn't stop my workout routine, I did this drill before leg days and cardio day which is 3 times per week for a month. Per movement, I did at least 3 to 4 sets. Now, I do one of his mobility drill before leg workout to make sure open up my hip. My squad movement got improved and now I can do deep squat easily and feel so much stronger. They look simple but I am happy that I did that.
@@megumimclellan7417do you still do it or did you stop it after the pain went away ? Just curious like after your pain free should you do this for the rest of your life ?
Got instant relief from this combination. Tip if you dont get the banded hip mobilisation to work: you need alot mor band tension than you think. The band should hurt abit on your skin.
This is exactly what I need for my Femoroacetabular Impingement (FAI). My physio diagnosed and said it is a genetic limitation, i.e there's not much I can do. Your stretch and "hip airplane" move work wonder for me. Hopefully, I can slowly increase my range of motion and squat deeper pain-free with a more mobile hip. Thank you so much Dr. Aaron Horschig and Dr. Stu McGill!
This is wildly helpful. Been dealing with this for months after a sumo goblet squat on a gym floor that was uneven. Didn’t think twice but then oh my god…my hip felt like it was burning. Everything on the internet is about this slow progression towards this issue, but no one explains how this might happen if you’re just being a turd not thinking “if one foot is a cm higher then the other and you go into deep hip flexion with an internal rotation at the bottom you will undoubtedly F your hip up”. Anyway, the self diagnostic tests confirmed what I’d suspected and now I have a clear game plan. Thanks!
Pure gold as always, this sorted my hip pain out and with the internal rotation exercises I'm squatting more comfortable only limited by my right ankle flexion which is poor after a historical injury
You emphasize banded joint mobilization in almost all your videos for helping with hip pain, and I have to say thank you so much!! It has helped immensely as I no longer feel a pinching pain if I do banded joint mobilization on the affected leg before squatting. You are honestly a life saver.
Been dealing with hip pain for the last 2-3 weeks.. Deep tissue work, osteo (not a good one), and helped a bit but didn't solve problem. one session doing this with repeated sets has helped a lot. I'm not back to 100%but unbelievably so much better just moving around in less than an hour.
The video I didn’t know I needed! I feel this anterior pinch anytime I lift a bent leg while standing (to shave, to tie shoe, etc). Also feel during banded squats. Now I know why! Thank you for the great info & fixes!
LIKE everyone else, I found this extremely helpful. I have had this impingement for several years but I’ve never had so much relief in such a short time, especially the airplane move. It’s hard and takes awhile to get the balance but wow, so powerful. It’s not perfect but I can see that with time, I may get rid of it. Thanks again.
I have had an inflamed bursa and impingement for about 8 months, done physiotherapy, osteopathy and doing chiro atm. Chiro is the only thing that worked but I still have pain from the impingement, I'm going to try this, I will do anything for the pain to stop.
I developed serious hip-pain when squatting down even though my range was not bad. I tried those excersises the first time today. I was not competely painfree and can feel i overdid it a little bit but man: I was squatting ass to the grass with even better form (neutral spine) than ever before... 😅😅😅 this is most definitely worldclass advise 🙏🙏🙏
This content is unreal! So concise and easy to follow rehab program. You've explained more about the problem along with a solution in those few minutes than my two professional physio session. Thank you for sharing to the world!
A few questions I have: 1. For the banded squats, how many reps should I do and how long should the hold be? 2. How often should we do this? 3. How long should we expect this to take to fix the pain?
Thanks a ton man.. My left hip was killing me from a long time.. Once i did the pigeon stretch.. The hip just opened like a lock.. Thanks a lot.. I will be doing the exercises for the hip stability
This video just saved me a few hundred dollars and potentially not getting the right answer. I appreciate this so much. I’ve been lead to believe that I have trochanteric bursitis. While it may be true, this test leads me to believe I have hip impingement. Excited to work on this issue with the info you’ve given.
Brotha! Thank you for this video. I've been trying to figure out what to do about this pain in my hip. I don't really squat anymore because of tendon pain caused by Osgood Schlatter. So I use the leg press and standing hack squat! I felt a sharp pain in my left hip and it's been nagging me a lot.
After 30 years of powerlifting, I've had serious hip impingement and it takes ages to warm up before I can squat. I just did the first of your 3 exercise and I can bodyweight squat to full depth with no impingement for the first time ever. It's like magic! Looking forward to purchasing Milo when it's back in stock for more nuggets
You spreading priceless knowledge🙌🙏 Dr.Aaron that’s why I bought two yours amazing books . After first experience my hips pain almost gone and 0 discomfort on dip squat .
This was very helpful! I’ve spent so much money on trying to fix the pain but this video explains it all perfectly. I powerlift but my squat is letting me down. Going to try all of these. I find my back rounds at the bottom when getting low as a way of compensating the pain so hopefully I can fix it ! Thank you
You should make a hip labrum video, and also explain the difference between hip labrum strain vs hip impingement. People might be doing Hip Impingement exercises when they really have hip labrum strain.
This video was so incredibly helpful - I tried the Hip Airplane and found pretty immediate relief! I was going to pick up some of the Monster Bands but was curious what the resistance was for the band you used for the Band Joint Mobilization technique. Thank you thank you! ♥
this is also caused by lots of sitting and inactivity, making your hamstrings tight and jamming your hip flexors. Along with the advice from this video, you guys need to do three things 1. stretch hit flexors and quads 2. stretch hamstrings and glutes 3. strengthen all the muskies mentioned above
I have that pain on (heavy) deadlifts only. deep banded squats help alot and strengthening the abductors + lateral glutes to support the hip. I think it has something to do with my max. retroverted hip anatomy. I couldn't deadlift more than 220 kg at one point. Now it's ok with 270 kg at least, but above that it will reoccur so I have to train deadlift for reps instead.
🎯 Key Takeaways for quick navigation: 00:27 🦴 *Understanding hip anatomy: The femur fits within the hip socket (acetabulum), and pain in deep squats can indicate femur impinging on the acetabulum.* 01:09 🏋️♂️ *Diagnosis test: The FADIR test involves pulling the knee across the body to check for pinching pain, indicating a hip impingement.* 01:52 🔄 *Treatment approach: A three-step plan includes mobility work, stability training, and specific movement drills like deep squats with a band.* 02:20 🏋️♂️ *Step 1: Banded joint mobilization involves using a thick band to create lateral tension, improving hip mobility without pinching pain.* 04:40 💪 *Strengthening: Targeting the glute medius with hip airplanes helps stabilize the hip joint and prevent impingement.* 07:56 🔄 *Movement specificity: Using a hip circle band during squats focuses on creating external rotation torque, reinforcing hip stability.* 09:46 📈 *Progression: Gradually increase depth in squats, avoiding impingement zones, and incorporating box squats before returning to full-depth squats.* Made with HARPA AI
Thanks man we really appreciate it you had done few sets and already feel the improvement in my left side hip. Which is getting pretty complicated my lower back + sciatica + hip snapping and pain. My chiropractor practitioner Sue advised me to follow your channel. Which I already was doing haha. Thanks and all the best :)
Great progress update! Three weeks ago, something cracked a giant snap in my hip. First I thought something had broken. But I am happy to say that about 85-95% of the pains have now vanished!! I can run again! It is still a feeling of discomfort in the hip, but the pains almost disappeared. Just a little bit more and I will run a marathon again next year. I do not know if things will get better (or worse) but I want to say: A big Thank you!!
@@akramdiafat9380 Hi. It is not 100% perfect, but say 90-95% pain free. I can run every day on the treadmill. The really fast sprints are a bit harder, so i don't do them too often, but i try now and then. There is a strange feeling of numbness in the hip throughout the day that is a bit irritating, but as a whole I am very very happy with progess. Just needs to get a little bit bettar and I will try do a marathon again one day.(Well one can always dream...) It feels like something is wrong, it just does not hurt as much. i took really long time to figure out how to get the exercises to work. I have scaled down on them a bit and added a few other ones. Doctor said he had never seen anyone increase his mobility that much that fast. I guess that is a good sign. Thanks, feel free to ask again.
@@panostenkos2649 Thanks for asking- Sadly, i have had a backlash. My mobility has increased a lot, but some pains have come back. Not sure why. The exercises are great, I think there are other issues in my hip. It could be athritis or something else. Not sure. Hovwer, I love the rubber band in the video, I do that almost every time I am in the gym. I am convinced my initial success was because of that exercise. But it took long time, so be prepared for that. I hope you are able to heal. I am doing a lot of foam rolling as well on my hip. Feel free to update me in the future.
Hi, sounds great, I will give it a go and let you know, I am 50 years old, and they advised hip replacement, F....... them. I will keep you posted. Thanks
I can’t begin to explain the relief this mobility work gave me. I’ve suffered through a hip impingement since my sophomore year of high school and went through all of college athletics as a High Jumper trying to manager the pain. This is the first time I have been able to internally rotate my right hip pain free In years. I never write stuff like this on these videos but I literally almost cried from happiness after not feeling that aching pain in my hip. Thank you so much and if it isn’t working for you. YOU NEED MORE TENSION I’ve done this before in school and it never worked until I literally pulled the band at least 8 feet from where it was tethered.
Thank you for the tip about tension... I'm a collegiate football athlete and have been doing Lunges for distance as my preferred goto workout to maintain my physique for the decades since my playing days. I've got a left hip impingement and always had some clicking in it. Just a few moments of the band work took my pain from about an 8 to a 3... I'm gonna ice massage and circle back to this the same way I did with my foot, shin, and knee issues.
same bro im in my sophmore year and basketball tryouts are coming up and we went on the track and it messed me up and i havent been able to run at full speed at all and its very pain ful when moving my leg up and down
Oh my god... you are right.
I bought the correct heavy duty band and tethered it to a kettle bell rack so it would stay in place. I put in soooo much tension.
And now i feel like a new born.
It is indescribable
Is this something you did ever day? ?
Cried reading this. Starting my journey today I can’t take the pain anymore. Temporary relief and chiropractor isn’t enough anymore. Tired of living with pain. This is now going to be a daily routine
I came back to your video, only to make this post. 1 year ago I started to have pain in my hip. I'm a fanatic watersporter and this pain really got me down. After several months of pain & scans hip impingement was detected. My surgent told me he would do surgery and that I would have to recover 3 months before going surfing again. A couple of weeks before surgery I found this video. I've been doing your exercises for one week and my pain is 95% gone! After the first day, my pain was already 50% less. I just can't believe it. I'm postponing the surgery and hope I can cancel it on long term. Thank you so much for this video!!! I would kiss you. Grtz from Belgium
I’ve also got FAI, and I’m wondering if I should go through with a surgery? How’s your experience been? Did you end up having the surgery?
any updates
Also curious about updates
@@DZ00t-sw1zm don't believe anything on the internet, this is my advice, if you tear your labrum, whether it's shoulder or hips, it will never go back to its original form unless with surgery.....take it from my experience, I'm dealing with torn labrum now and all I did is rest it, don't overuse your hips, the pain is still there but avoiding high intense activities would help you live without thinking too much about the pain.... I'm literally planning to have surgery once I can afford it....for now I'm limiting myself from high intense activities....never believe people that you can fixx it with a bunch of useless exercises, it'll just make you feel better for not more than 10 min. ..my advice is if you really have a torn labrum, then find the best surgeon and book an appointment, that's the only way to bring back your normal hips... imo it's not necessary but if you're young and still want intense activities in your lifestyle, then do it as much as possible....
@@labeedahmedqureshi5016
I have the FAI as well, luckily there's a HI specialized surgeon in my city, he told me that If the pain is low or manageable he'd postpone the surgery and check the hip joint in the mean time.
I’m about to cry… I’ve had a hip impingement for 7 years now and I was just accepting the pain as a fact of life. While it’s not gone completely, I felt a tremendous relief after just doing the first two exercises.
4 here. Pt has been mid at best. This is what I've been looking for.
How are your symptoms now 2yrs later?
I have never written a comment on UA-cam, but you sir should get a Nobel prize for sharing this knowledge and helping endless people.
I had a hip impingement and rotator cuff issues - you have helped me greatly and given me many more years of moving freely without pain
Bless 🙏
I still can't believe these is free content on yt, I have learned so much from Dr. Aaron. Keep up with the good work 💪
instaBlaster
Almost more than PT school lol
I'm a runner, and I don't have the money to see a physical therapist or hire a running trainer. Luckily, the owners of the running shop I go to used to be physical therapists, so when I have issues, I go to them to identify some of my issues and then I come to this channel to find videos that can help me address my issues. Some of the videos I watch just to find more exercises for preventative work. I'm currently dealing with a sore soleus from my most recent half-marathon that I ran a week ago, so I have been going through videos while I've been resting and recovering to plan out a series of exercises I can do to improve mobility and prevent injury. I have been saying for a while that "I need to work them in," and this soleus injury is giving me a good reminder.
I did this routine 4 days per week for 6 months after 3 years of anterior hip pain. It was so bad that when I walked I had this nagging burning feeling at the front. I takes a while of consistent work but it 100% works. In my case I added glute bridges and after the first 3 months banded side walks. Their is hope just be patient.
Needed to hear this Ty for reminding me this pain isn’t forever
Update?
How are you feeling nowadays?
@abdulabdullahi3849 update?
I had hip pain inside whenever I did squats and sumo deadlifts. I did the exercises you showed including the side plank clamp shells, lateral leg raises with the band and also squats with the bands. I do these to warm up every time I do legs and now I'm completely pain free. Thank you Aaron.
I feel back pain while doing rows with a bar
How are you feeling nowadays?
This was the single most helpful video I’ve ever watched. Instant hip pinch relief. I’ve always been limited on my squat volume because of hip pain, but now I can do an endless amount of reps without stopping because of hip pain. I can finally increase my volume.
Did you do this exercise everuday?
How are you feelin nowadays?
Had to come back to leave a comment, after following this advice I am pain free and back to squatting. You're the man!
How did u do it?
How long ?
Before or after squats?
How many days you did this?
Please share. I just started and 1st day and pain is reduced but not free
@@runescapeclassicable To reach 100% pain free three months. I would do these on my off days around three or four times a week. While I did this I was doing low weight leg press instead of squatting and trying to focus on opening my hips up with the movement. Like he says work on what you can while you recover. Hope you get better man, I know how frustrating this can be!
@@codingwannabedid you deadlift during this phase or no?
@@reedsmith911 I did, low weight though. After I got better I focused more on range of movement. Asian squatting often at home and deep squatting at the gym to make sure I stretch my hips out. Havent had an issue since. Sometimes I feel a little stiff but some stretching while in an asian squat helps iron that out. Good luck my friend!
This literally saved my life! Suffered for 5 years until I found this video. THANK YOU!
How are you feeling nowadays
This man is a bloody legend. The advice he gives is priceless.
I am not an athlete but stumbled on your channel . I have viewed numerous channels trying to find relief. I was recently diagnosed with hip impingement and these 3 exercises are amazing. They work!!!!!! I will continue to implement into my daily exercises. I am amazed at the relief these exercises have given me. Now I have hope. Thank you!!!!!! ❤
Update?
How are you feeling nowadays?
This is some of the best, and most impactful lifting content anywhere on the internet.
I’ve had this since I was a little kid, I would have days I was in so much pain I’d cry or someone would help me walk, I’m in the military now I’ve been working on strengthening the muscles around my hip and I’ve never had a terrible day anymore but the pain is still there, im trying to take my gym and military fitness to the next level
I’ve had non stop pain in my groin and outer knee during my meditations and this has fixed it. Wild. Thank you sir!
Sound and sniping?
wut? @@Officialsk15
I think the best thing about this video is that he answers WHY hip infringement may occur, and how to prevent it. Beginning of 2022 I had a hip issue when going heavy on squats that took me out of leg day for a couple months. I’m finally getting back up to that weight, but my hip is giving me problems again and I have no idea why. This is the only video that’s given me an explanation as to why it may have happened. Im gonna give everything in this vid a try and see how it helps but thanks again even if it doesn’t work for me.
Has it helped?
Would you happen to have an update?
It’s so amazing that you make all of these videos. You’re saving athletic careers for free out here.
It's crazy how much ground you covered in a 10min+ video. I've been dealing with fai/labral tear related pain all year and probably would've saved a lot of money watching this before going to PTs that have no understanding of the issue. If I was any where near your area I would for sure work with you.
This is hands down one of the most valuable channels on UA-cam and I'd just like to say a big thank you. I used the airplane from one of your other videos related to a knee injury and I can really feel it helping. Your content is always amazing and so well explained and demonstrated- massive thank you
I currently have so much pain - can barely walk. I used to be a very active person (taking rest days when needed), but it’s been really bad the last couple of months. I’m 24 years old.
I found this video today. Did it for the first time. Will keep doing this video daily for the next few weeks and give you guys an update in a few weeks🙏
PLEASE let me know how this works. I definitely have an impingement. It causes me to walk with a limp due to my gate not being able to fully extended when I take a step. It's hard for me to put on my sock without pain.
@@misterwallace3479 Hi! So, I went to a hip Dr yesterday and I need surgery. There is actual tearing in my hip and then a hip impingement.
I will keep doing these exercises in the meantime before my surgery.
I’m so excited to be painfree.
@@Chaneldelarosaa Just curious, do my symptoms mirror yours? Here's another odd thing: I can run (jog) with no pain.
@@misterwallace3479Hi! So initially this was the case for me as well (being able to run without pain but had pain when walking - weird). Later it progressed and I had pain all the time. I went to the physio a lot (it helped a bit). Maybe do these exercises daily and see if it helps? If it doesn’t help, I suggest going for an MRI scan and xray scan.
Same my hip starting to act up again
started golfing and my hips would be in pain on every swing. wasnt able to squat fully in the gym either - did the first movement and my mobility DRASTICALLY improved. deepest squat i’ve been able to get into in ages. cannot believe this information is free, many thanks!
So it turns out I've had hip impingement for years, unbelievable how much relief this gave on both sides in one session. Incredible channel thanks so much for the help.
Bruh ive had a hip impingement for like 3 years and doing this just once I already feel an improvement thank you so much!!!
Did this rehab routine for the first time today. Huge difference. I’ve decided to do it everyday for at least 7 days to begin with. Thank you so much!
I watches this video a few months ago and got rid of my pain I just one month of doing these exercises twice a week. A think about it every time I'm having a successful leg day with no pain. Thanks a lot.
Omg you sir are a Godsend! I have tried everything. Clamshells, hip thrust, icing, heating, rest. I even took a week off of work to allow myself time to heal, thinking that being on my feet all day wasn’t allowing me to recover from the injury; that made it worst if anything. I had been dealing with this for 3 WEEKS. Usually my body heals on its own over time, but not this issue. It just kept getting worse and worse. After once session of doing this, I AM PAIN FREE. Absolutely amazing. Ty
How are you feeling now?
@ 1000%. No pain
I did one session of these and it worked really well, I’m getting tingling and feeling back in my leg. Thank you so much, I didn’t want to spend >$100 per session at PT. Hopefully it continues to improve with consistently including these exercises from now on.
This has totally fixed my nagging hip pain I've always had from squats when literally nothing else did! You are a hero!
I used to skateboard a lot and I landed on my hip at one point. I’ve noticed it has affected my athleticism on my right side. My right side gets fatigued so much quicker. After doing these exercises just a few reps, I was able to feel the exact muscles that were surrounding the affected area. Definitely adding these exercises to my arsenal. Thanks! You earned yourself a sub and a like.
My left adductors and groin have been feeling pain and discomfort after side splits practices. I just did this exercises before doing the splits and it did help!! Thank you!
I think this will fix my yoga, squatting, and splits issues. No way youve made my life so much better. Thank you so much
This is awesome!!!! Wow! There’s nothing like finding a solution to a problem! I will continue to do this. It’s something you said that was a huge mental breakthrough. “Always train what you can train while you fix what you can fix.” For years I would stop training when I would notice my body negatively reacting. This was so much mental freedom. Don’t stop training. Just strategically target what’s making your body react negatively and do what you can until you’re completely healthy. Love it.
I love this, thank you so much Squat university for providing all this information for free. I love squatting and it’s always my left hip getting that impingement sensation every now and then and it’s so annoying how it affects my routine and potential to go heavier. I cannot thank you enough for this truly. I appreciate you and all you do for us.
I'm an athletic therapist with FAI symptoms and still got so much value even with my background, you never stop learning!
Fixed me in a matter of days after months without any resolution, thanks for uploading this stuff for us, it's very much appreciated.
Im battling this for 4 years now.. Started with one leg and now both.. Just the stretches work for you?? My MRIs+CT confirmed some degeneration(early stage) and CAM+PINCER Impingement. All I need is to walk without any lingering pain and sleep peacefully. My Glutes have started to hurt now
@@techBuffy It was the stuff with the resistance band specifically which made the difference. I hope it helps you as well.
This is exactly why i follow you, im legit tearing up as im typing this. Ive been having hip pain for some time now and my job requires me to lify heavy, and i knew that was part of the cause as long with bad body mechanics at the time. Just did the exercise for the first i barely feel the pain jesus 😭 ! Thank you so much!
I have both a spur and osteoarthritis so frustrating but I think addressing both in this exercise will benefit me as the arthritis isn’t to the point I need a replacement and the spur isn’t bad enough to go in an clean it. Thank you. I felt relief in a small way- instantly! My squat after without the band wasn’t catching - even if it’s for a few minutes
I just have to say that that first exercise was instant relief - This routine is being added to my workouts every day, regardless of whether or not I'm training squats.
Protect this man at all cost
I think you deserve more than likes and viewers. This is changing people’s lives.
11:07 "If you find any value in the content I am providing"
Dr. Horschig, your content is overflowing with value!
I've been having hip impingement for a few months and it got worse lately. It was so frustrating! I found this video so I decided to give it a try. Boon!!! My hip pain got so much better!! I'm gonna keep doing exercise. Thank you doc!
@@desi4494 UPDATE : it's been a month since I started doing this drill. My pain is 100 % gone and I don't have any issues anymore!
@@megumimclellan7417 How did u do it?
How long ?
Before or after squats?
How many days you did this?
Please share. I just started and 1st day and pain is reduced but not free
@@runescapeclassicable As I didn't stop my workout routine, I did this drill before leg days and cardio day which is 3 times per week for a month. Per movement, I did at least 3 to 4 sets.
Now, I do one of his mobility drill before leg workout to make sure open up my hip. My squad movement got improved and now I can do deep squat easily and feel so much stronger.
They look simple but I am happy that I did that.
@@megumimclellan7417do you still do it or did you stop it after the pain went away ? Just curious like after your pain free should you do this for the rest of your life ?
@@nikhilr2761 I stopped doing it after pain completely gone. But I do follow his warmup routine before workout and I guess that helps a lot :)
That's amazing! I started to feel hip pain recently after a long walk. Now is gone! Thank You so much
Got instant relief from this combination. Tip if you dont get the banded hip mobilisation to work: you need alot mor band tension than you think. The band should hurt abit on your skin.
Ok, this guy clearly knows what he's talking about. Fantastic explanations and demonstrations. Strong work!
Currently dealing with FAI. Thank god I came across this video. I’m about to apply everything you said to see if it helps me. 🤞🏼
This is exactly what I need for my Femoroacetabular Impingement (FAI). My physio diagnosed and said it is a genetic limitation, i.e there's not much I can do. Your stretch and "hip airplane" move work wonder for me. Hopefully, I can slowly increase my range of motion and squat deeper pain-free with a more mobile hip. Thank you so much Dr. Aaron Horschig and Dr. Stu McGill!
How are you feeling nowadays?
Thank you doc. You’ve saved my weightlifting career 🙏🏽🙏🏽
This is wildly helpful. Been dealing with this for months after a sumo goblet squat on a gym floor that was uneven. Didn’t think twice but then oh my god…my hip felt like it was burning. Everything on the internet is about this slow progression towards this issue, but no one explains how this might happen if you’re just being a turd not thinking “if one foot is a cm higher then the other and you go into deep hip flexion with an internal rotation at the bottom you will undoubtedly F your hip up”. Anyway, the self diagnostic tests confirmed what I’d suspected and now I have a clear game plan. Thanks!
This works! It's almost Dramatic how quickly you feel the relief!
Pure gold as always, this sorted my hip pain out and with the internal rotation exercises I'm squatting more comfortable only limited by my right ankle flexion which is poor after a historical injury
You emphasize banded joint mobilization in almost all your videos for helping with hip pain, and I have to say thank you so much!! It has helped immensely as I no longer feel a pinching pain if I do banded joint mobilization on the affected leg before squatting. You are honestly a life saver.
Been dealing with hip pain for the last 2-3 weeks.. Deep tissue work, osteo (not a good one), and helped a bit but didn't solve problem. one session doing this with repeated sets has helped a lot. I'm not back to 100%but unbelievably so much better just moving around in less than an hour.
First time having an impingement issue. But The airplane mode gave me the most relief. 🙌🙌
Thank you. Look forward to doing these daily until it's not needed and the pain is gone!
The video I didn’t know I needed! I feel this anterior pinch anytime I lift a bent leg while standing (to shave, to tie shoe, etc). Also feel during banded squats. Now I know why! Thank you for the great info & fixes!
Thanks brother! Relief and progress for the first time in months. Love your work.
LIKE everyone else, I found this extremely helpful. I have had this impingement for several years but I’ve never had so much relief in such a short time, especially the airplane move. It’s hard and takes awhile to get the balance but wow, so powerful. It’s not perfect but I can see that with time, I may get rid of it. Thanks again.
Have you been doing it on the impinged side or both sides ?
I have had an inflamed bursa and impingement for about 8 months, done physiotherapy, osteopathy and doing chiro atm. Chiro is the only thing that worked but I still have pain from the impingement, I'm going to try this, I will do anything for the pain to stop.
I developed serious hip-pain when squatting down even though my range was not bad. I tried those excersises the first time today. I was not competely painfree and can feel i overdid it a little bit but man: I was squatting ass to the grass with even better form (neutral spine) than ever before... 😅😅😅 this is most definitely worldclass advise 🙏🙏🙏
Thanks. I haven't gotten much useful help from my doctor on hip impingement I'm going to try this.
This content is unreal! So concise and easy to follow rehab program. You've explained more about the problem along with a solution in those few minutes than my two professional physio session. Thank you for sharing to the world!
I’m actually trying to fix my left hip impingement which is blocking forward knee drive in running. I’m going to give these exercises a try. Thanks
This content is just pure Gold!...Thank You Dr. Horschig!
This video save my life! Thanks a lot!❤️
The exact issue I have with my hip! I didn't even realize what it was until started squats. This channel is so damn helpful!
Amazing video. So clear - I read both the NASM text and Supple Leopard and this is the first time I understood it completely.
How do I find the link for that strap?
A few questions I have:
1. For the banded squats, how many reps should I do and how long should the hold be?
2. How often should we do this?
3. How long should we expect this to take to fix the pain?
NHS need to be taught this - they are too busy chopping people up when rehab like this could prevent it / brilliant vid THANKS XXXXXX
As a squat enthusiast this channel is amazing
Thanks a ton man.. My left hip was killing me from a long time.. Once i did the pigeon stretch.. The hip just opened like a lock.. Thanks a lot.. I will be doing the exercises for the hip stability
This has been a game changer for my hip health. It helps a lot with my grappling workouts.
dont forget to check out knee over toe guys content. hip problems usually starts with a weak knee
Thanks, looking forward to trying. Been dealing with this pain for 10 years!!! 😢
This is the best channel on UA-cam
This video just saved me a few hundred dollars and potentially not getting the right answer. I appreciate this so much. I’ve been lead to believe that I have trochanteric bursitis. While it may be true, this test leads me to believe I have hip impingement. Excited to work on this issue with the info you’ve given.
Aaron is absolutely brilliant
This information is incredible. All these decades and I could have squatted lower just knowing this info.
Brotha! Thank you for this video. I've been trying to figure out what to do about this pain in my hip. I don't really squat anymore because of tendon pain caused by Osgood Schlatter. So I use the leg press and standing hack squat! I felt a sharp pain in my left hip and it's been nagging me a lot.
You're welcome! Hope this approach can help!
After 30 years of powerlifting, I've had serious hip impingement and it takes ages to warm up before I can squat. I just did the first of your 3 exercise and I can bodyweight squat to full depth with no impingement for the first time ever. It's like magic!
Looking forward to purchasing Milo when it's back in stock for more nuggets
@@MriVegas how long did it take until you first saw atleast a bit of improvement?
You spreading priceless knowledge🙌🙏 Dr.Aaron that’s why I bought two yours amazing books . After first experience my hips pain almost gone and 0 discomfort on dip squat .
This was very helpful! I’ve spent so much money on trying to fix the pain but this video explains it all perfectly. I powerlift but my squat is letting me down. Going to try all of these. I find my back rounds at the bottom when getting low as a way of compensating the pain so hopefully I can fix it ! Thank you
bro i keep coming back to this video i appreciate you so much. i luv dr mcgill and horschig
You should make a hip labrum video, and also explain the difference between hip labrum strain vs hip impingement. People might be doing Hip Impingement exercises when they really have hip labrum strain.
My pain went away! Whoa!! Thank you!
I have FAI in both hips from the cross trainers. will give this a go, I don’t think I have anything heavy enough to attach the band to.
That first exercise is amazing. Thank you🙏🏼 A lot of relief by doing that
this greatly helped my hip impingement, I always Check Squat University first for everything now
This video was so incredibly helpful - I tried the Hip Airplane and found pretty immediate relief! I was going to pick up some of the Monster Bands but was curious what the resistance was for the band you used for the Band Joint Mobilization technique. Thank you thank you! ♥
this is also caused by lots of sitting and inactivity, making your hamstrings tight and jamming your hip flexors. Along with the advice from this video, you guys need to do three things
1. stretch hit flexors and quads
2. stretch hamstrings and glutes
3. strengthen all the muskies mentioned above
@newt Can we start stretching before strengthening?
Thank you so so much 🙏 thanks to your videos I didn’t drop my training out of frustration and feeling stuck
This dude is a God send!
It worked even without the band. Thank you sir 🙏
This is incredibly helpful
I have that pain on (heavy) deadlifts only. deep banded squats help alot and strengthening the abductors + lateral glutes to support the hip. I think it has something to do with my max. retroverted hip anatomy. I couldn't deadlift more than 220 kg at one point. Now it's ok with 270 kg at least, but above that it will reoccur so I have to train deadlift for reps instead.
THIS. IS. AMAZING. Thank you so much! 🖤
🎯 Key Takeaways for quick navigation:
00:27 🦴 *Understanding hip anatomy: The femur fits within the hip socket (acetabulum), and pain in deep squats can indicate femur impinging on the acetabulum.*
01:09 🏋️♂️ *Diagnosis test: The FADIR test involves pulling the knee across the body to check for pinching pain, indicating a hip impingement.*
01:52 🔄 *Treatment approach: A three-step plan includes mobility work, stability training, and specific movement drills like deep squats with a band.*
02:20 🏋️♂️ *Step 1: Banded joint mobilization involves using a thick band to create lateral tension, improving hip mobility without pinching pain.*
04:40 💪 *Strengthening: Targeting the glute medius with hip airplanes helps stabilize the hip joint and prevent impingement.*
07:56 🔄 *Movement specificity: Using a hip circle band during squats focuses on creating external rotation torque, reinforcing hip stability.*
09:46 📈 *Progression: Gradually increase depth in squats, avoiding impingement zones, and incorporating box squats before returning to full-depth squats.*
Made with HARPA AI
Thanks man we really appreciate it you had done few sets and already feel the improvement in my left side hip. Which is getting pretty complicated my lower back + sciatica + hip snapping and pain. My chiropractor practitioner Sue advised me to follow your channel. Which I already was doing haha. Thanks and all the best :)
I feel like my pain has gone past these!
Yet another very happy lifter here. One session in and i can already feel massive improvement in my hip pain.
Great progress update! Three weeks ago, something cracked a giant snap in my hip. First I thought something had broken. But I am happy to say that about 85-95% of the pains have now vanished!! I can run again! It is still a feeling of discomfort in the hip, but the pains almost disappeared. Just a little bit more and I will run a marathon again next year. I do not know if things will get better (or worse) but I want to say: A big Thank you!!
It been 2 months ! Any update ?
@@akramdiafat9380 Hi. It is not 100% perfect, but say 90-95% pain free. I can run every day on the treadmill. The really fast sprints are a bit harder, so i don't do them too often, but i try now and then. There is a strange feeling of numbness in the hip throughout the day that is a bit irritating, but as a whole I am very very happy with progess. Just needs to get a little bit bettar and I will try do a marathon again one day.(Well one can always dream...) It feels like something is wrong, it just does not hurt as much. i took really long time to figure out how to get the exercises to work. I have scaled down on them a bit and added a few other ones. Doctor said he had never seen anyone increase his mobility that much that fast. I guess that is a good sign. Thanks, feel free to ask again.
@@ulfeliasson5413 any progress. I am going through it myself and would like some insight. Thanks.
@@panostenkos2649 Thanks for asking- Sadly, i have had a backlash. My mobility has increased a lot, but some pains have come back. Not sure why. The exercises are great, I think there are other issues in my hip. It could be athritis or something else. Not sure. Hovwer, I love the rubber band in the video, I do that almost every time I am in the gym. I am convinced my initial success was because of that exercise. But it took long time, so be prepared for that. I hope you are able to heal. I am doing a lot of foam rolling as well on my hip. Feel free to update me in the future.
Will do. Let's see.
Hi, sounds great, I will give it a go and let you know, I am 50 years old, and they advised hip replacement, F....... them. I will keep you posted. Thanks