Preventing hip impingement with mobility and strength exercises for pain-free daily and athletic activities of life

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Hip impingement is a condition that often affects active individuals, including athletes, dancers, and even desk workers with poor sitting habits. If not addressed early, it can lead to chronic hip pain and joint degeneration. This article explains what hip impingement is, its causes, symptoms, and how to prevent it using specific mobility and strengthening exercises.

🦴 What is hip impingement?

Hip impingement, also known as femoroacetabular impingement (FAI), occurs when there is abnormal contact between the femoral head (top of the thigh bone) and the acetabulum (hip socket). This repeated contact damages the joint cartilage or labrum, causing pain and limited range of motion, especially during hip flexion movements like squatting or sitting.

⚠️ Causes of hip impingement

Several factors can contribute to hip impingement:

  • Bone shape irregularities: Some people are born with bone shapes that increase the risk of impingement (cam or pincer deformities).

  • Repetitive hip flexion: Sports like football, hockey, or ballet involve repeated deep hip bending that can stress the joint.

  • Poor posture and prolonged sitting: Sitting for long hours with poor posture can shorten hip flexors and stress the hip joint.

  • Muscle imbalance: Weak glutes or tight hip flexors can lead to improper hip mechanics.

❗ Symptoms of hip impingement

  • Deep ache in the front of the hip or groin area

  • Pain with prolonged sitting or after activity

  • Discomfort during squatting, climbing stairs, or running

  • Limited hip range of motion

  • Clicking or catching sensation in the hip

🛡️ Preventing hip impingement

Prevention focuses on improving hip mobility, correcting posture, and strengthening the muscles that support the hip joint. Here are some targeted exercises and stretches:

1. Hip flexor stretch

  • Kneel on one knee with the opposite foot forward in a lunge position.

  • Gently push your hips forward until you feel a stretch in the front of the hip.

  • Hold for 20–30 seconds and repeat on the other side. 

    Contraindication:     Avoid if experiencing anterior hip pain or recent hip surgery.

2. Glute bridge

  • Lie on your back with knees bent and feet flat on the floor.

  • Lift your hips toward the ceiling while squeezing your glutes.

  • Hold for 2–3 seconds, then lower down.

  • Perform 2–3 sets of 10–15 repetitions.

    Contraindication: Avoid if you feel pinching in the hips or lower back pain.

3. Clamshells

  • Lie on your side with knees bent and feet together.

  • Keeping your feet touching, lift your top knee like a clamshell opening.

  • Perform 2–3 sets of 10–15 reps per side.

    Contraindication: Stop if hip pain worsens or if there’s a labral tear diagnosis.

4. 90/90 hip stretch

  • Sit on the floor with one leg bent in front (shin parallel to body) and the other bent behind you.

  • Lean forward slightly over the front leg to stretch the hip.

  • Hold for 20–30 seconds and switch sides.

    Contraindication: Avoid if sharp pain occurs in the hip or if flexibility is severely limited.

5. Standing hip CARs (Controlled Articular Rotations)

  • Stand tall, lift one knee toward your chest, then rotate the hip outward and backward.

  • Move slowly through the range and return to start.

  • Perform 3–5 reps on each side.

    Contraindication: Do not perform during a flare-up or if labral injury is present.

✅ Conclusion

Hip impingement may interfere with daily activities and sports, but it can be managed and even prevented with proper care. Regularly performing the exercises listed above, improving posture, and avoiding excessive hip stress are key strategies for long-term hip health. If symptoms persist or worsen, consult a physiotherapist or orthopedic specialist for a personalized care plan.

📝 Note:

If you’re new to these movements, ensure you learn the correct technique before exercising. Always consult a medical professional if you have any pre-existing conditions. Stop immediately if you feel sharp or unusual pain.





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