The Best Exercises To Relieve Hip Impingement - Pippin Performance
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- Опубліковано 30 вер 2024
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THE BEST EXERCISES TO RELIEVE HIP IMPINGEMENT
Are you always getting that pinching feeling right in the front of your hip and for relief you stretch and stretch those hip flexors? In today's coaching I’m going to share with you my secret weapon to getting that pinch in your hip to go away…for good (yes, you read that right)!
WHAT CAUSES HIP IMPINGEMENT
Hip impingement, aka, that pinching sensation when your hip goes into flexion, is caused by lack of space in the joint capsule. As your hip flexes (when you lift your leg up towards your chest), the femur head starts to glide backward. If there’s inadequate space, pinching inevitably happens.
Fortunately, there’s a way to create more space without surgery.
HOW TO RELIEVE HIP IMPINGEMENT
Here’s the knowledge bomb folks….if you create more internal rotation of the hip, you create more space. Every person i’ve ever come across who had a pinch in their hip, including yours truly, had a lack of internal rotation. We increase internal rotation and we make the pinch go away. It’s that simple.
TODAY’S COACHING
In the coaching video above, I’ll show you the exercises I use to increase that internal rotation and I’ll guide you through what you should be feeling…or NOT feeling.
EQUIPMENT NEEDED
Two yoga blocks (or something similar like pillows, towels or a blanket) that you can sit on.
HOW TO PROGRAM THIS IN YOUR ROUTINE
This full sequence can be done 2-3 times per week tops. This is pretty demanding on the nervous system so you have to have some rest in between doing them. Don’t worry about progressing with these as the progression comes with your ranges expanding, so you’re essentially always training a new range of motion.
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DISCLAIMER
The content provided by Pippin Performance is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Consult your healthcare professional before practicing any recommendations or acting on any Pippin Performance content. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. You agree that use of this information is at your own risk and hold Pippin Performance harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
#BeStrongBeMobile #MobilityTraining #NoPainMoreGains
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This is the only thing that has given me relief in 2.5 years.
I'd been given all sorts of physio programs over the last 2 years, had various therapies, taken a concoction of joint supplements and taken pain medications daily.
I'd seen Chiropractors, Osteopaths, massage therapists, all who helped a bit but nowhere near enough.
I spent 6 months getting around (at work) on tiptoes of the affected side. I was desperate and so low at one stage - it's really affected my joy of life. I'm an active person by nature and enjoyed yoga and swimming before I damaged my hip. I was reduced to walking only - which I do enjoy thankfully, but I long to get back to my other activities.
I was first told it was an adductor strain, then tendonitis, then I was told it was a tight Psoas or a tight QL muscle, a sacroiliac joint issue, groin strain, hernia......the possibilities were endless.
I researched my issue day-in-day-out. I watched various physio videos on UA-cam, listened to various therapists, I also studied diagrams of the affected area - to try to pinpoint the true area of my problem (then to work on that). I've done all these things and nothing fixed this. Massages gave relief for a few days, but nothing magical.
I'm also dealing with a knee issue (past surgeries for ACL repair and now arthritis) so you can imagine! 🙄
At one point I didn't think I would be able to walk for much longer - that was terrifying for me as I thrive on being active, and my job involves this to a degree. I've missed out on many engagements for fear of overdoing it and then being even worse. I've had Xrays on my hip - which show early wear and tear but nothing significant. I was then finally diagnosed with hip impingement!
This exercise you've shown should be recommended by physios and Dr's, because it really seems to work more than anything they've ever suggested, or suggest.
I love watching you too, you're very clear and informative, no messing about and no silly chat. Top guy!
Thanks a million! ❤️
thank you so much for writing this. Unfortunately, we're just now finally starting to realize how important internal rotation of the hip is when it comes to pretty much everything! Have this in the back of your mind as you continue working on this area.... keep everything nice, easy, pain free, and don't be in a rush to push it. These things take time, but if you keep progressing slowly, you'll definitely get where you want to go. Please don't hesitate to reach out if you have any questions and you're welcome a million!!!
This guy is the real deal. Doing this exercise, side plank clamshells and glute ham bridges before my leg workout cured my impingement (caused by years of muay thai). I can now do my bulgarian split squats with no pain and making great gains again. Thank you so much :)
So happy to hear you're feeling better and back at it! No pain = MORE gains 💪
Thank you so much🎉❤
I can’t thank you enough for this stretch. I’m dealing with severe FAI and I am trying to avoid surgery. This was incredibly effective at making my hip feel better and I can’t wait to repeat this a few times a week
I'm so happy this has been helpful! Keep up the good work and let me know how you feel.
What type of FAI you have? Does it matter if it's CAM, PINCER or both to adjust the stretches? Thank you (:
Exactly why I'm here right now.
Throw in some serious tissue (myofacia) and muscle & tendon massage to free the muscles. They are bound up with fibrous scar tissues which can be broken down. It takes time of dedicated breaking it down. It may bruise at first but this is good because now it broke the blood supply to feeding the spiderwebs network of scar tissue!
Learn about FAI Fix
Whatever you do, AVOID surgery. Take it from someone who got deceived by a surgeon and I had total hip replacement which has EXCRUCIATINGLY PAINFULLY DISLOCATED 8 times over last 8 years.
I very rarely comment on any UA-cam vids but this is amazing. Definitely a significant and noticable improvement on both sides after doing this and I've been obsessing over trying to improve my lack of internal rotation for a while. 90/90 never felt right for me (depsite following many others who are involved in FRC/kinstretch) and my hips have always given me grief. Felt amazing after this. Even getting into a squat I felt far less restricted (I usually squat wider and feet turned out more because I have way more external rotation). Awesome content!
I'm so happy to hear this helped! Internal rotation is definitely top of the food chain for a healthy hip so it's great to hear this helped you. Keep up the good work on those hips!
Same prob. For me
wow, i’m a hurdler in high school and hurdling requires a lot of internal rotation in the trail leg. i’ve tried so many videos but they all didn’t help me except for this one, thanks
Glad to hear that it helped! Keep up the good work!
What about if you have a hip impingement with a labral tear on both hips? Should you still be doing these types of stretches?
this may be too aggressive of a stretch if you've received that diagnosis. However, I have seen improvement in people who have received the same news, but they had to start super gentle. The most you should feel is a 2 or 3 out 10 stretch intensity.
Thank you for this. I'm 64, have idiopathic lumbar scoliosis and FAI. I've been a dancer for most of my life and recently had to stop my weekly ballet due to hip pain. I just started doing these exercises and I'm hopeful that I can improve hip rotation and avoid surgery. Yours is the best exercise I've found so far!
I'm so glad to hear that and hope it helps! Let me know if you have any questoins along the way.
this is magic!! I've been dealing with what I suspect is an FAI for about a month and this is the first thing that gave me instant relief :)
Woo! I'm so glad this is helping you. Thanks for sharing!
So helpful! Thank you! Immediate relief and best movement I’ve found yet. Great coaching! Kept me motivated all the way through. Thank you!
That's so great! I'm glad it was helpful. Keep up the good work!
One of the few videos that actually helped!! Thanks!
That's so great to hear! Thanks for sharing 💪
Hello Doctor, I am very happy to share this video and many tips. I have a question, if I make the bones touch each other, will it provide more space and change the shape of the bone to a better one? I know that every time I do that, I feel the pain decrease and I feel more space in the hip. You just said in the video that if you make the bones touch each other, you will find pain in the future. What do you advise me to do? Should I continue or not?
I was injured about a year ago and tried many exercises but did not find any improvement except in the contact of the hip bones and a little pressure on it. Do you advise me to continue exercising?
Yes, Pippin is the best. There are many on UA-cam that are similar to what Pippin is advising, but, he is the. I have done everything including weeks of physical therapy. One time using his technique two days later I had no hip pain. Thank you!! He is the best. Please follow this guy.
Thank you for that feedback! I'm so glad this video was helpful for you!
I have to really raise my butt up to event attempt this. 9 or 10 inches! Its almost too high to do it. Should i do from a chair??
if thats the case you can definitely do it seated. Sit towards the end of a chair (make sure the chair is pretty sturdy), and then slowly sink into the stretch. Make sure you feel tissue being stretched, not any pinching.
I guess you don't really feel the stretch with pillows need blocks
Just need Better Audio for your Vids. It's too Echoey. 👂 🫨
Created pain for me. FAI cam pincer with labral tears
sorry for the delay in responding. If that's what you're dealing with I would strongly suggest finding a PRI (postural restoration institute) practitioner that can help you get the pelvis moving better which can significantly help with those issues. If you need some help looking, just let me know.
Thank you. SUBBED !
Very good video thanks 🙏🏻
Another great video. Great information and explanations. 👏👏👏.
When in the stretched position, should I be trying to relax my muscles? My hip flexors were trying to tense an wasn't sure whether to fight it? Or try and relax them?... Felt the stretch either way. Thanks again Matt.
You're going to want to keep those hip flexor as relaxed as possible. Whenever you're stretching tissue, the goal is to be as relaxed and comfortable as humanly possible. Most people make stretching way too intense.
Thank you for this stretch
I'm going for it... Thank you! My FAI started after performing leg presses at the gym.
I have the same issue...Waiting for your reply
any suggestions if i feel knee pain when I do this? (I have runners knee and now a hip impingement)
for the knee lean your torso away from the trail leg knee, and if that doesn't solve it then place a yoga block underneath your butt to elevate you.
This really helped thank you! 💜🙏
You're very welcome! I'm glad it helped.
I train Muay Thai & Jiujitsu. Last week I woke up to sudden sharp hip pain. Went to an ortho and they said I have FAI and need surgery to fix it. Better now, but still pinchy and some pain 10 days later. Surgery is my last resort.. looking for other options. Training martial arts and being active is priority. This routine felt good the first time around. I’ll do it a few more times at least to feel the sweet spot and take it from there.
Open to any other videos from you that you’d recommend
sorry for the delay in responding. FAI can be complicated. However, learning to get more internal rotation of the hip will be crucial as well as learning to "rotate" the pelvis. If you improve in both of those and you still have pain, than surgery is usually the next option. Give this a go to work on the pelvis rotation - ua-cam.com/video/ctse1oUcUzY/v-deo.html
Let me know how it goes.
@@PippinPerformance On it. I appreciate it!
@@Kaizen671how'd you make out?
@@bbjonas4233 good actually. I never got the surgery. Worked on opening my hips up and rotation for a month or two, then just do stuff for maintenance and warm them up extra if I’m going to be doing a lot of high kicks or movements that would agitate them.
Maintenance for me is literally just regular warming them up for a few minutes before normal exercise.
@@bbjonas4233 but the movements in this video and the one he pointed me to are some of my go-tos
Awesome. Been working the back squat - hip shifts to right because muscles are bigger/stronger there. Left front hip pinches. Put 315 on bar and went deep, came back up, and left hip got very angry at me (this was a max effort). Hip has been angrier than ever, and for days. Tried this using TRX mounted to door to help me not fall over and to stretch oblique on right side (very tight) - helped a lot. Thank you.
good to hear! I would strongly recommend being as low intensity as humanly possible when doing this. The goal is to feel tissue, not pinchy when doing all of these movement. Let me know how it goes!
Hey! As I said, I would I tried this video but unfortunately had to stop near the 6 min mark because it was very uncomfortable for me to get into the positions... even with the yoga blocks.... *:-(* I ended up feeling a lot of pressure in my knees and in the places you said that I shouldn't feel pressure. Thanks for the suggestion either way :-)
Sorry to hear that Monica! Without doing a full assessment on you, it sounds like your internal rotation is your limiting factor here (it is for most). I have this video of an exercise I sent to a client a while back that I think will help. It's very safe. You won't feel anything sketchy. Just make sure you don't let your pelvis move forward. Give it a try and let me know how it goes! ua-cam.com/video/VtO8Oy9dXdQ/v-deo.html
Thank you so much for this video. I am a home IV infusion nurse and I spend lots of time in the car. Last week was definitely too much and I was having severe hip pain. This video fixed my pain!! Now I can actually go up and down stairs without debilitating pain!
Woo! That's awesome Michelle! Keep this class in your routine so you can stay pain-free. 💪
Is it important to do both sides of the hips?
you dont have to, but I would highly recommend it.
This is very very good! Many thanks, very clearly explained
Glad it was helpful!
From what I'm feeling. Your explanation describes it perfectly and makes perfect sense. Great video
thank you so much! Finding this stretch is probably one of the hardest on the entire body.
Thanks for this routine. Helped me a lot with my sore hips after cycling. First time was really painful, but after a few creaks, cracks and stretch It got sorted.
Glad to hear it! Be consistent with this for the best results.
Two physios have said they suspect I have some FAI. I'm hoping this video will help. Loved how clear the instruction was. Thank you!
This really helped my hips but after 2 weeks, the inside of both my knees are really tender and sore (not good sore). I wish there was a way to do this without torquing the knee as the hip opening was great but I'm going to fix one problem and create another.
If you sit on the yoga blocks, that will take tension off of the inner thigh, which should take your knees out of the equation. Give that a try and let me how it feels.
@@PippinPerformance Thank you let me try that. I was on a yoga block but was able to get my knee to the ground versus keeping the knee off the ground which may be the issue.
best demo i found to help me create more external rotation. what would be great is if u started with the lay flat rotation range test where only a single leg is rotated so people can see their internal and external rotation limits. mine is like 30-40% internal, 5-10% external at present.
A new step to avoid hip replacement....
Great content but sound difficult to hear cle arly because of echo from hard surfaces
Hello, thank you for the info! I’m feeling this stretch mostly in the Gluteus medius, is that okay? Also in the tensor fasciae is that right or okay?
Hey Lori, totally normal to feel that in your glute medius, as this stretch takes a little practice. A good way to determine if you’re feeling the right area is to drive your back ankle into the ground when you’re in the position. You should feel right below the butt cheek being engaged. This is where we eventually want the stretch to be.
When it comes to stretching the rotators of the hip, you want to feel the back side of your hip stretching. That’s what is most important. When first learning this stretch, people typically feel like a mini basketball size area being stretched. But as you stick with it, that area will start to shrink to about a golf ball size area, which is what we want.
Where are you located? I’m in San Diego, would love to have a session with you?
@@zumbalorisaward I used to live in San Diego but am now in Chicago. I do private online coaching if you're interested. You can check out this testimonial from an online client here: ua-cam.com/video/fv-H94VR_i4/v-deo.html And you can get details on pricing, what you get, etc. here: www.pippinperformance.com/online-coaching.
very nice thank yo
u so much i been looking for this
Thank you very much for the video. I have a question, when you say dont feel the bone, feel tissue. How is it suppouse to feel one compared with the other. What I feel when I do this exercise it is not what it feels in a muscle strech and it is not the usual pinching i get when i do an internal rotation. But i dont know what is the rigth feeling, how should it be described. thank you very much again!
Unfortunately, since i'm assuming this is new position/stretch/feeling for you, it's hard to explain. However, the fact that you don't feel a pinch means you're probably in the right place. When we stretch rotational stuff (as opposed to doing a triceps or quad stretch where the what you're trying to feel is pretty simple), the slightest adjustments can completely change what you feel and where. I would suggest just keep practicing, and over time you'll start getting a better feel for it.
I have a bad case of FAI and I have unfortunately gained some weight because of the pain. I have so little mobility in my left hip. I can’t get into those positions very well. I have lost so much strength in my legs. I need help.
I'm sorry to hear you're in so much pain. Find a licensed practitioner in your area and get assessed. That's the best course of action you can do right now.
Should we do both sides?
Yes, definitely do both sides.
Thanks,man I’ve doing the the half pigeon wrong forever now. I finally have some relief
Happy to help and I'm glad you're getting relief!
The exercise does help but my impingement is caused by cam deformity at the lateral aspect of the right femoral head. I’ve read elsewhere that keyhole surgery can reshape the head and neck of the femur which should reduce the pain ?
Cam deformities can sometimes get better by making the pelvis move a little more freely, but I would suggest getting a full evaluation by a licensed practitioner.
Unreal. I have THE PINCH. Just one time of this I felt a difference. I’m 48 and my L hip got blown from a right foot fat pad syndrome from a broken heel. Limping for 2 years and still hunting , packing out animals and surfing plus mother. Looking to follow on instagram
So good to hear. My best advice would be do go less intense than what you think when doing any kind of mobility. Our first thought is usually the harder i go the faster ill get to my destination. Unfortunately with mobility training that is NOT the case. Keep it low intensity and be consistent and you'll get there. Let me know if you have any questions, always happy to help.
this is great, thank you! been dealing with FAI and this is a gamechanger
If you have FAI and Full Thickness Superior/Anterior Labral Tear is this stretch appropriate and will it relieve the pinching groin pain?
As with anything it depends on the individual. Every hip impingement, let alone hip is completely different. If possible, find a local qualified practitioner and have them take you through this to determine what's best for your hip.
If you're going to do this on your own, you must do so with lots of caution. Explore the range and don't go into any pinching, this is non-negotiable. Look for finding the tissue stretching and/or contracting.
Please let me know if you have any questions.
Does it matter what type of FAI one has? The exercise is safe if there is labral tear, which is common with FAI?
it shouldn't matter but you have to tread lightly. If you feel anything pinchy you have to back out and not be as aggressive.
Love you! Great teacher!
I have this pain while doing round hous kick in karate.are these exercises baneficil for me too??
Unfortunately unless you're assessed, there's no way of knowing. If you do try it, go super slow and gentle and don't cause any pain or pinching.
Im so glad i discovered you. This has really been helpful
So happy this has been helpful for you!
Hi There,
First of all, thank you for the content you are providing! Really appreciate, that you are sharing that amount of free information.
I would like to know how your experiences in working on IR with clients that show a bony impingement (cam FAI).
Working as an s&c coach I have a few athletes diagnosed with CAM-FAI and I'd love to collect some experiences. Unfortunately I haven't found any studies or case studies to this subject.
Thank you in advance!
Greetings from Germany
You're so welcome!
When it comes to CAM-FAI, if you don't have actual xrays or MRI imaging, plus a diagnosis from a qualified specialist, it's really hard to determine if they actually have this problem. 99% of the time, they just have really really bad internal rotation (IR) of the hip. However, what I've found best in terms of determining wether it's CAM-FAI or bad IR , is to lay them face down on a table. Bend their knee to 90 degrees, place your hand on their pelvis to stabilize it, and then push their foot away from the table into IR without letting the pelvis rotate with it. If you can get them to feel a "tissue stretch", meaning no pinching, then that means you start working on creating more IR. If they only feel a pinch in the joint, meaning right in front of the hip, trailing down into the groin, then refer them to a doctor.
Personally, I have what it is called retroverted hips, meaning my femoral head is shaped funny, making me naturally externally rotated. At first my hips hated IR and I thought I had FAI, but after playing around for over a year, and utilizing the video above, my IR is greatly improved.
Please let me know if you have any questions as hips are probably my biggest passion!!!
Thank you so much for this, I had hip resurfacing 6 months ago and came out of surgery with extreme impingement. I’m trying to avoid revision surgery. I’ve lost all internal rotation and I have not found a modification to this exercise till now. It is already helping!
I'm so glad to hear it was helpful Bridget! Let me know if you have questions along the way.
I am excited to start this in the morning. Will keep you posted.
Awesome! Let me know how it goes.
@@PippinPerformance pls help. I was not able to realize the stretch. Lots of internal stretch and pain in the groin area. I managed to find a spot that was sooooo comfortable...useless I assume.
I might have success today. Not too sure. Felt stretch more in upper leg. At least at the outside this time. Your comment please.
@@fanienaude9409 finding a comfortable stretch is definitely NOT useless. Stretching is supposed to be comfortable, that's the secret. Down the road as your body adapts, you can begin to look for a more aggressive stretch. But right now that's not what your body needs. Keep finding the comfortable stretch
@@PippinPerformance Thanks. I will keep at it. How soon can I expect results?.....how long is a piece if string....
I feel pain and a pinch in my front what do I do to amend this stretch
If you feel pain or pinching you have to back out of the range by rolling the pelvis forward a little bit and leaning farther away from the trail leg. If you still feel it, try sitting on a fat pillow and/or bringing the trail leg forward a little bit. This position takes a while to find what is right for you.
Too much talking! Skip ahead 2:26 minutes to avoid unnecessary chatter.
This is free information and for first timers the explanation is necessary.
And this is the person who will injure themselves further because they were too impatient to become educated.
Brilliant, many thanks 😊
Anytime!
Hey Pippin, thanks for the video! I'm a 33 year old female who recently got back into weight lifting and have had the dreaded hip pinching, more so in my left hip. I had a question on the Rails (sp?) contraction portion of this video; I wasn't able to feel anything in either hip when driving the knee down and attempting to lift the foot. I did lean the working hip more forward as instructed but still no noticeable sensations in that front hip, just the shaking from trying to keep that foot up. What could I be doing wrong, if anything? The passive stretching and Pails felt great, just hoping to get the Rails part down! (and btw, you weren't kidding about the hip feeling raw after! Right hip felt nice and loose after stretching, left hip said 'what the hell did you just do to me?!' 🤣)
Find the rails contraction is difficult. Give this exercise a try as it's the same thing (internal rotation lift offs) but from a much easier position. Do 20 reps and then get into the 90/90 position and do the whole sequence. Let me know how it goes. ua-cam.com/video/zrBdzYezaxs/v-deo.htmlsi=jFtrHJXs4v4RYa3M
@@PippinPerformance thanks so much! I’ll give this a try today and will follow up!
@@PippinPerformance update! the lying internal rotation vid you linked did help me feel it a little more and then once repeating the steps in this video I started to feel the contraction more, yahoo! thanks so much. :)
@@Safferz awesome! Glad it helped!
Great teacher and teaching!
I assume you found the stretch!!
if I have lateral hip pain, and no groin issues, would that be an impingement?
Nope. Hip impingement is when you feel a pinch right where your groin and the top of your hip meet. Lateral hip pain will be something completely different.
@@PippinPerformance Thanks for taking the time to reply. I'm not getting very far with a diagnosis in the uk. I have subscribed and will look through your videos for tendinitis exercises.
@@chriss2410 a great resource over in the UK is David Grey. He'll be able to help
Hello,
Should I do both sides? Or only the injured side?
Thanks for the vid. I’m going to try this for a month. Hope I get better.
I suggest doing it for both sides. This helps give you an understanding of what it should feel like on a good vs porr hip. Go easy with the injured side, and make sure you don't feel any pinching.