Hey all! I sincerely hope this video helps anyone with hip impingement. Let me know how you're coping below and please consider *SUBSCRIBING* : bit.ly/2Sh5zfm - Grant
I thought I had hip impingement, but my pain is more on the outside and not in the groin, and I’m in PT for low back issues so I’m glad to hear that maybe tackling those will help with the hip pain. I appreciate that you included that info.
Thank you for the thorough explanation. For ppl who are just being diagnosed or introduced to FAI/Hip Impingement, this gave a really good explanation without any “over your head” medical terminology.
Life-changing video! I've been struggling for two years with hip pain and after an MRI I was diagnosed with FAI due to hip dysplasia. This video has changed my life and given me instant temporary relief! Thank you!!!
I’ve had this hip/groin pain for 6 months now. I’ve done plenty worth’s of research and this is the only valid video I have came across. I felt instant relief after this. My body structure feels a lot better too! Thanks a lot :)
I've been trying to get rid of FAI for about 2yrs. Have tried everything in the book. I've found if I am really disciplined and do a bunch of rolling, stretching and mobility stuff it keeps it at bay but I need to do it constantly otherwise it just comes back with a vengeance. I did this stretch yesterday, and shortly afterwards there was a loud crack in my hip as I moved. Since then it's almost as if i've had a miraculous recovery. Pain and clunkiness is 95% gone, after doing it ONCE!! My hip hasn't felt as fluid and mobile as this in 2yrs. Praying to all the gods it stays this way. Going to do this stretch daily for sure!
it probably came back, from the same reason it came the first place those are overuse/misuse symptoms we get from our jobs. been there done that its not natural to do the same movements for 8 hours or longer
Thank you so much. I have known about this exercise before but forgotten about it. Been in pain for weeks and a couple of rounds of this exercise really offered relief. Thank you! ❤
Thank you so much! Don’t have access to a band right now and this is the first video I found that shows how to do it without one. Excellent explanation of context as well.
Wow I've been having hip pain for almost a month now, trying to do everything I can. And I just did this exercise/ stretch and I got up and could actually walk normal. I'll be using this daily!
Wow! This is a really helpful video. I'm dealing with a possible hip impingement. I'm a runner, so I'm really bummed because it has been flaring up since I started marathon training. The weird thing is I feel much worse when I have to sit for long periods of time. Your explanation made complete sense. When I run I feel fine after about 10 minutes in. Anyhow--I'm going to start using a stand up desk and doing this exercise. Thanks so much.
I have the same - the pain actually seems to go away after running > 2-3 miles or during a long hike/scramble/climb but then returns very very bad when I sit for a bit afterward (say driving home)
Wow thanks you so much it worked so well for me : i had a femoral and labrum surgery 2 years ago and i restarted to play soccer, but i felt a few days a ago a a painful pinch inside my hips, and your exercice released it almost completly !
Not sure how I missed this great video. I think I somehow knew that it would be as sore... But I finally did these three positions and felt better for the first time in a long while. I think the hip affects my plantar fasciitis
Omg!!! I’ve had horrible pain for over a year!!! I swear my hip sang from relief in that position !!! Thank you!!! My first relief! 🙏🙏🙏 I’m sharing this with everyyyone!!!
Just wanted to say thank you so much for this explanation and stretch. I have Just had an X-ray and mri this week and been diagnosed with a cam FAI in my left hip. The pain started about 4 yrs ago but was intermittent and only got really bad the past few months. Today was a bad day with pain when walking so I needed to find some relief and stumbled across your video and it was immediate relief so thank you for this! I’ve never commented on a video before but felt compelled to do it for this one as it has helped me so much! 😊
If doing it on a pillow or cushion doesn't help then you can apply the same technique to standing and leaning over a benchtop. You're still looking to feel that pressure in the same areas but you have the leg straight!
I had an operation to repair labrum tears and shave the bone down in 2017. I've been great until about 2 weeks ago when swimming and I've been in constant pain for 2 weeks now. An x-ray showed more bone growth and a little spine that's basically stabbing everything. Will most likely need another op, but this time I have so much more knowledge to properly rehab afterwards. Regardless. I just did this on both sides and the burn was ridiculous. It was sooooo tight on my operation side. Honestly felt like the best stretch ever. My lordosis even feels great after doing that. Thank you buddy. The before and after internal/external rotation difference was huge!!!
great content...would appreciate some precise and complete words to better understand the inner and outer rotation aspects that r so important here. thx.
I couldn't deadlift and bulgarian split squat probably 1 year because of hip impingement. This stretch + band (pulling from lateral side) constantly fixed my issue. Thank you so much man!
Been working on my impingement for a while now and I'm just about over the hill. This and another exercise has provided the most relief wish I seen this sooner 😂
Recently been diagnosed w/FAI & was so glad it was not my sciatica. I'm 73 & after watching this video, which was extremely helpful, I am hoping for relief from the the debilitating pain. I think it was very helpful to stress how sitting is such a factor in this particular condition.
I've just had a really bad couple of weeks with chronic groin pain which I believe to be FAI. Found your video this morning and after just doing this exercise once I can notice a massive difference. Thank you for this, as I love doing my yoga routines but was beginning to wonder if I should stop. Now I know I won't.
thank you for this. I've been dealing with FAI for over 5 years and this is the first example of this specific exercise that actually worked. I'd seen it recommended with the band before, but whenever I did it I couldn't get the release right. You nailed it. One of the hardest parts about watching videos on this topic is that most people that make the videos are NOT dysfunctional, and so they can advise but they can't really understand the actual range of motion, and it's hard to demonstrate it on a healthy body.
I just found this, I've had an unstable femur in right hip socket for decades, with limited mobility compared to the left. This exercise realigns it immediately and equalises mobility. I was told by so many therapists it couldn't be fixed!!! Thank you so much! Amazing.
I need to share that I have had some form of FAI for years. I tried many many exercises and stretching. Oddly it seemed to just get more irritated. After reading John Sarnos books in combination with this video. Somehow I am not feeling the restricted hip and most of all I am not feeling the pain! My brain feels like it wants to have pain there but it’s not showing up. Thank you immensely for making this video.
how much is too much with these stretches? i think my hips are bit a looser and less rigid feeling after doing these stretches, but i still have pain - it's not been a massive instant relief.. should i keep going? is like 60 seconds x 3 reps for each stretch once a day an advisable amount, or more or less? the whole idea of the joints getting too rigid from too much sitting, then developing FAI in the gym partly because of this, totally makes sense to me.... thank you!!
Glad it resonates! Ideally you'd listen to your body as to what is too much or too little. For my patients, I would advise them that the short-term goal is to feel an instant improvement in mobility, and if reduced capsular mobility is related to their symptoms they should expect some pain relief down the track.
In addition to what you're saying, people might want to try cycling. My chiropractor told me that cycling helps with it problems. I purchased a stationary bike now I got to use it. I noticed your stretching does open up my hip area. I suggest people do it on both sides only even if one side is bothering you.
I am 52 years old and I have had hip impingement issues for years. I have been able to decrease my limitations and increase the intensity of my workouts. But I still have had relative limitations for a long time. Hip thrusts, single leg step ups, Bulgarian split squats and banded waddle walks help. But now, after I incorporated your specific protocol here over the last month, I have experienced really good results and greater function throughout my whole hip ROM. As I have progressed more aggressively through the levels/steps that you have given here, it's gotten to a positive point where I can do 'ass to grass (ATG) squats' for the first time in decades. Thanks brother.
This stretch literally can cure my Hip impingement…. But getting into I get pinch so sometimes I can get into it and other times I cannot Even with a band
It really depends mate. A strong amount of hip impingement cases have the hip impinging not because there’s additional bony growth or structural dysfunction that causes the pinch, but because the hip joint capsule has become stiff and tight - prompting things to impinge. A stretch like this one that goes after that hip capsule restriction, can be really valuable in trying to feed more slack into the hip joint, and improve the ability of the joint to move more optimally.
I have very out turned feet (Charlie Chaplin style!), for the main part I just live with it, however it does seem to get aggravated by hilly bicycle rides, where I will feel a sharp pain in the hip joint / groin area. This can last several days after a ride. I have tried all sorts of stretches, massages, rollers etc etc. None of them seem to really do much. I have a lot of outward hip rotation, but almost zero inward rotation. This stretch of yours actually feels like its doing something. Even before I start leaning my weight over I can immediately feel discomfort in the joint area, it's right on the money. With slow perseverance I can gradually get some movement. I could feel an improvement after just one session. Normally when I sleep on my sides, I can feel minor hip discomfort, but that has completely gone. I have just come back from a flat bike ride and there is minimal hip pain (which is unusual). It's too early to say it's 100% fixed, but this looks extremely promising, I will continue with this. Thank you Grant for taking the time to make this video.
You explained my dilemma I now have advanced hip arthritis in my right hip and walking is very difficult and I limp to walk any distance I do it backwards. Has anyone ever recovered from hip advanced arthritis without surgery?
Hey mate, surgery or a joint replacement for end-stage arthritis is really an individual conversation for each person. In a perfect world, everyone will have worked hard on improving the mobility of the joint and all tissue and joints around that joint, optimised the strength and function of the muscles around that joint and any muscle that impacts that joint, as well as having optimised the spinal and leg/arm mechanics prior to the consideration of any surgery. However there is a tipping point where the arthritic joint has degraded enough where it has passed the point of no return (based on where current treatment options sit) And surgery might now be the only option to reclaim better function. so in short, whether someone can regain optimal function really depends on how much function they can reclaim versus how far gone the joint is.
Wow! I’ve been having hip pain for about 4 months. I self-diagnosed hip impingement….too stubborn to go to a doctor. Googled stretches and came across this video. The stretches felt so good on the side with pain. I’m going to continue this and hopefully get back to feeling normal. Thank you!
Great video, I only feel the impingement when I do boxing I have have to stop because about 15 min into hitting the bag I feel the impingement on my right hip. Warming up the hip and stretch the capsule is a great idea before training
These stretches provided me with IMMEDIATE relief from the “bite” I’ve been experiencing in the front of my hip and groin for the last six months. I saw a PT and have been doing the assigned exercises with only a small amount of progress. So happy to find this one to add to my regimen. I’m now able to walk 3-4 miles on flat surfaces with ease and no consequences. Hoping to be back on my bike and hiking hills again in a month or so. Thank you SO MUCH for this simple and effective stretch!!!
Hey Tony! You can certainly do the same stretch in standing leaning over a table. Its the same concept but the knee stays straight allowing more force to go through the hip!
I’m not sure if my hip pain (mostly manifests in my groin) is impingement or psoas related. Previous attempts at physio have helped a little. I am a runner and it really flares up at distance - last 10km of the New York marathon last month was kind of agony.
Thanks bro. You make t look easy bc getting to that pozition isnt easy. I have really long aems but shorter toeso..would you suggest f on elbows or Another approach?
You can do the same exercise in standing leaning over a table or bench. Alternatively, a cushion or pillow under the knee might also help when kneeling
Thanks, Grant, for this video. I know this is 3 years old and I never saw this. I'm 72, healthy, thin and fighting off hip replacement for 10 years now. I exercise and stretch every single day along with swimming. It has improved in range of motion, as at the worst point my hip was literally locked. I could not bend my opposite knee and lift and lower my hip. This caused sciatica which lasted about a year as I tried every roller and ball created. I even have the Egoscue's tower. My question is when do you know your ready to walk distance again? I'm at the point of trying to strengthen these muscles. The pain is mainly in my groin and that side of hip spot you are referring to in the video. I used to have golf ball size knots on the side where you tap on yourself. They are almost gone now. Thanks and I will add this stretch to my AM routine.
Hey Karen! Sorry to hear it’s been an ordeal, but glad you seem to be making progress. I can’t be too specific with advice over the internet, but for me, the best sign of being able to tolerate longer distances walking, is tolerating smaller distance walking first. Everyone will have a certain time or distance that feels safe and comfy to begin with. As strength and mobility improves so usually does that walking tolerance. If someone starts at only 5 mins safely, then once that feels fine during and after, they can look to bump it up by 1, 2, 5 etc depending on what feels appropriate.
Thanks so much for your quick response! I will give it a try. I manage to get all my chores done, so it may be a fear thing I need to get over. Slowly increased walks it is! I have subscribed and thanks for your help!
@@YourWellnessNerd helloo can you pls answer my question, Hi, i am really worried right now, i am 19 going as freshman in college and i go backed to play basketball now because there will be a try out so im chasing that scholar, i am really afraid because i played basketball and i suddenly slipped forcing myself to split in an awkward position, when i woke up its really hard to walk and i really thought its a hip sprain, its like a month has past already? i can finally walk and run and things but i do still feel the pain a little bit but since on the mid week since the injury had happened i feel like the joint is popping out so im still assuming its still hip sprain tho, but when i sit all the way down it still hurts, but today its a little bit but i still feel pain in my buttocks but i can actually move. Is this really FAI? or this is just a light injury
Hey Kwiz, unfortunately I can't diagnose you over the internet without assessing you for myself. If you're worried, it's best you see someone in person and they should be able to tell you specifically what's going on. From a general perspective FAI isn't often caused by a split it's more of a structural/mechanical issue.
Was diagnosed a few years ago with left hip FAI (flattened femoral head). Pain at outer side of hip and groin pain had been plaguing me for years. It is much worse when sitting; just as you suggested. I find relief by sitting on my hand under that side and/or flexing my knew to a different position, etc. Night pain wakes me and sleep is continually disturbed. Was advised surgery would be in my future but did not go into type of surgery. So at 77 I decided to do something about it. But before I decide on surgery I searched for more options and found your video. By the way, you mentioned if the pain is felt at the outside of the hip it may be from a lower back issue but you did not go into any detail on that. I have pain in both areas I will do these exercise steps and plan to let you know how it goes. Thank you for your help.
I start having incredible pain after 2km run, incredible inflamation in my hop joint, and i see its like my hip is going out of socket, or just making sounds whenni try moving by leg in the air when on back, or at least i feal like my muscles are under bit stres and it will pop out. Just a note if anyone has similar condition.
Hi Grant, Do you have anything for a cam impingement bc it hurts so efng bad. I'm 48 but active (ballet 4-5 days/wk, walk/ hike daily + yoga). I have osteoarthritis, bursitis & now this little gift. I've watched so many videos and they seem to make the pain worse. I don't want surgery & giving up ballet is not an option 🙃. Sincerely appreciate ANY help! Thank you for sharing!
Hey Mary! Hopefully the exercise in the video helps? As I'm sure you're aware, it also important for any impinged hip to be brutally strong through those hip muscle and trunk to improve the way things are used and loaded. The key is finding a series of mobility and strength exercises that you feel safe and comfortable starting with and then building as your tissue adapts.
I don’t ever comment on a post, but I am so amazed by how effective this stretch is. Doc said it’s either surgery or PRP injections but this made me 80% better off the rip!!
Really happy to hear that it helped you mate! From what I find clinically, these basic hip joint capsule stretches are nowhere near as well-known as they should be. They could genuinely help save thousands of people from not only nasty surgery, but just that sense of not being able to do anything.
Hey man, thanks for the video. I was diagnosed with FAI and pistol grip hips. However, as you pointed out, most FAI videos say the pain happens in the groin. I have not felt that pain. My pain happens on the side of my hip and it feels “deep” inside the hip. When I do extended abduction movements (say yoga horse pose or a cossack squat) I will reach a range where I get a sharp burning sensation in that area. The same will happen if I’m seated for long periods of time. Any idea what i should research for this? My guess is a damaged labrum.
It’s hard to say without assessing you mate, but it may also be worthwhile checking out your lower back as well to rule out any referred pain. Either way, the more mobility and strength both the hip and low back have, they better they tend to function and the less likely pain is to exist - whether there is trauma to the area or not.
Thanks for the reply man! In this video you mentioned another video where you talk about the lower back issue. Do you recall the name of the video so I can watch it?
Janice - this saved me this morning, I have a swing when I lean forward and it hurts a lot feels like its torn and affects my back also. I have lost one thing since moving - the stairs! I wonder if not exercising going up stairs my back end has gotten soft so the hip has taken strain?? This felt really good.
Been suffering from tightness around my sartorius for over a year. Thought it was muscular or the hip flexor but physio told me today it is a hip impingement and the next step is to do an x-ray. It's stiff/painful to lift that leg up to put socks on etc but after this exercise, I felt a slight but noticeable improvement. Thank you for this.
Thank you bone spurs are my issue will the tearing of tissue stop with exercise and i will eventually reach "in shape" status? Or is it doing what its only ever gonna do hurt me...can motion grind the bone spurs fown eventually?
Hi Grant, Very concise explanation of FAI and it’s root causes, thank you. X-rays of my right side show hip impingement, but I only feel pain in my knee. My chronic, 24/7 knee pain was instantly relieved by a lidocaine injection directly into my hip joint (relief lasted about 30 minutes). Also, after excessive bending of the hip, I only feel the knee pain the next day, which makes diagnosing difficult. Have you encountered cases like this and would you expect that improving hip strength/mobility would improve or even resolve knee pain?
Hey mate! It's hard to comment on you specifically, but from a general perspective if a particular hip-based movement or treatment positively influences any knee pain, provided there's no specific knee dysfunction it's reasonable to expect an improvement in hip function should help the knee long term
@@YourWellnessNerd thank you for your reply! So many people out there are feeling helpless and your videos/expertise are so helpful on the road to recovery. 🙏
Uve been stretching and stretching for kicks and the splits but my hips never can move past a certaint point do to what feels like a physical blockage as the thumbnail shows and aI looked it up on google and yeah I think that is waht is happening to me. Bone or something is preventing my hips from any normal range of motion to the sides.
My pain is on the outside of the hip joint, could you please link to the right exercise or is this still the best one? Thanks! I have cam morphology and some spondylitis.
It might be worth checking out the video I put up on gluteal tendonitis. The issue might be different for you but it’s worth exploring whether the underlying cause might relate to you
Instant Relief (I kept doing it wrong for 3 months). Then I re-watched video and tried again. I could feel all the pressure releasing from the butt-cheeks. One question: How do we teach the femur muscles to stay outside of the capsule (or likewise)? Coz once they are there, all movements are pain-free. But after an hour or so, Its pain again. I'm not athletic. My Goal is simply to walk 10K everyday. I have pain laying straight and laying on my sides. Bilateral FAI, with no tears. But sitting/laying hurts constantly, and I need to find different postures/cushions/pillows to get through the day and nights. Same question: How do we teach the femur/muscles to stay there?? Even to make the relief last like from an hour to 2 hours?? Please respond
Hey mate! Sorry for the late reply! Typically hip tightness persists if the thing that asked it be stiff in the first place also persists. For most it’s prolonged sitting or so thing like that!
Hey! It really depends on the person and the effect the stretch has on someones symptoms and hip mobility. In an ideal world it can be done a few times a day.
My pain isnt on the groin or the outer.. but on a 45degree angle of the hip flexor and but yet is hurting my buttox in certain positions. ( But ONLY THE BUTTOX FEELS LIKE A BONES POKING INTO MY BUT FROM THE INSIDE. BUT DOES NOT RADIATE DOWN THE LEG IN ANYWAY.. ITS JUST THE MIDDLE OF THE BUT when BENDING in certain ways . And when doing a laying down piriformas stretch one knee comes straight into the chest while the other knee comes into the body CROOKED! And I can't figure out what the hell is going on with me. I dont trust doctors and have no energy anyways ANY ADVICE SUGGESTIONS ON WHAT THIS COULD BE.. THE ONLY RELIEF I FEEL IS THE 90/90 FLOOR HIP STRETCHES
Btw gz... nothing to criticize very well explained... 5:30 when u said this sentence I remembered exactly what provoked my FAI (Cobra position in yoga). And the point ppl should take from my comment is that it wasn't the position that "made" the injury it was the fact that I am most of my day sitted...
Its a great point! I find that the thing most people do to begin feeling sore isnt often the problem, its just the thing that exposed something brewing away under the surface!
Thank you for this great video! I (55 yo woman) just got the diagnosis of hip impingement and the possibility of surgery. I still have to wait for the MRI to confirm the diagnosis, but thanks to yr video I now see a different way of solving the pain issue! 👍
I know that my hip impingement/Osteitis Pubis flares from increased running milage. I can tell the stretch is going to be helpful, but when should I do it? Pre-run, post-run, or only when I feel pain?
Hey Angela! I'd ask my patients to do it pre-run so that they can experience the benefits during the run. But ultimately its a stretch that can be done as much as possible to really open up the hip ASAP.
Thank you. So what do you when you still feel the groin pain/pull even if you pull back? One of my (many) issues is that I cannot sit cross legged at all. My knees go to, I’d say, about 30’ angle and just stop. Ideas on what can help?
As a general rule there should be a gentle entry point for everyone. Even the slightest of pressure is a good place to start with the view of slowly going further as people's symptoms allow. For my patients, adding a power band to the hip and having it pull from the side helps to open the hip up a little more and decrease the risk of groin pain. I also sometimes ask them to use a tennis ball or lacrosse ball into their glutes first to really help feed some more slack into the hip. I wish I could offer some specific advice but I can't over the internet without assessing you first. Hope those general ideas help!
Again, it depends on the person. If there's capsular stiffness as well - which the exercise tries to mobilise, then it's reasonable to expect improvement. A labral tear is an important handbrake either way!
I've only been doing these stretches for a few days and the pain I had been experiencing in my groin every single night... has GONE! I cannot believe it! This is going to be a permanent addition to my daily stretches, forever! Thank you! 🙏🙏
Don't think I can do that yet, although I'd like to. I'm 67, and have various hip and back flare ups. From sciatica, SI joint, as well as that deep muscle on the butt that starts with a p (can't think of the name), Those are on left side. I have hip bursitis on the right, which is much better after regular strengthening exercises over time, which has taken several years. I think I now have hip impingement on right. Definitely feels like ball and socket prob. With pain. Anyway, I'm doing various strengthening exercises to promote flexibility, targeting hips, back and knees. I'm going to have to work up to this exercise. I can see the benefit. I also use recumbent stationary bike.
It depends on the person. Ideally every mobility exercise should continue to build on itself over time and there should be less need to do it eventually. This also requires us to find out why a restricted structure has become that way and also address that underlying cause for long term success.
This created a lot of pain for me. I have FAI mixed, effusion and front/upper/ side cartilage tears. Doing this was brutal. Bad move, the lateral tears were on fire.
Does keeping up with this improve hip impingement long term? Or is it more just temporary relief? Is long term more strength based for glutes, adductors etc? Thanks for the vid! :)
Hey mate! It really depends where each person might be deficient. If they lack the required strength and conditioning to support better hip function obviously strength will be important long term. If the impingement has a capsular component then improving the mobility of the capsule should also make a difference. It also depends on the mechanical integrity of the area!
Hey all! I sincerely hope this video helps anyone with hip impingement. Let me know how you're coping below and please consider *SUBSCRIBING* : bit.ly/2Sh5zfm - Grant
I thought I had hip impingement, but my pain is more on the outside and not in the groin, and I’m in PT for low back issues so I’m glad to hear that maybe tackling those will help with the hip pain. I appreciate that you included that info.
Can you talk about Ischiofemoral Impingement or having pain towards the back or side ?
I think I’ve worked on this so long it is getting better but sometimes my hip wants to give out if I pivot suddenly.
Thank you!!!
Explained really well thanks
Thank you for the thorough explanation. For ppl who are just being diagnosed or introduced to FAI/Hip Impingement, this gave a really good explanation without any “over your head” medical terminology.
Appreciate it mate, glad it came across well!
Life-changing video! I've been struggling for two years with hip pain and after an MRI I was diagnosed with FAI due to hip dysplasia. This video has changed my life and given me instant temporary relief! Thank you!!!
Amazing to hear Danielle! I'm really glad it's helping! Please keep me updated!
Jeez what a difference this has made..thanks so much!!
Great to hear! Hope it’s helping!
I’ve had this hip/groin pain for 6 months now. I’ve done plenty worth’s of research and this is the only valid video I have came across. I felt instant relief after this. My body structure feels a lot better too! Thanks a lot :)
I'm really happy to hear that Hamdi! Its such a brilliant stretch and I'm glad it's had an impact on your pain!
Same here ... it's the only one that hasn't given me the groin pain I was trying to fix ... thanks! Your Wellness Nerd!
I’d have an MRI. I’m 40 and had the same and diagnosed hip dysplasia, labral tear and tendonitis. Your symptoms appears the same as mine.
I've been trying to get rid of FAI for about 2yrs. Have tried everything in the book. I've found if I am really disciplined and do a bunch of rolling, stretching and mobility stuff it keeps it at bay but I need to do it constantly otherwise it just comes back with a vengeance. I did this stretch yesterday, and shortly afterwards there was a loud crack in my hip as I moved. Since then it's almost as if i've had a miraculous recovery. Pain and clunkiness is 95% gone, after doing it ONCE!! My hip hasn't felt as fluid and mobile as this in 2yrs. Praying to all the gods it stays this way. Going to do this stretch daily for sure!
Amazing to hear! Hopefully freeing up that deeper hip joint capsule was the missing ingrediant!
So a year after the loud crack, whats the verdict? Is your hip fixed?
Is it still good?
it probably came back, from the same reason it came the first place
those are overuse/misuse symptoms we get from our jobs.
been there done that
its not natural to do the same movements for 8 hours or longer
This is the only stretch I've done which actually provides tangible relief for FAI. And I've had 24 PT sessions!
Great to hear it’s having an impact Alex! Best of luck with your FAI!
Just tried this, and I'm already noticing a difference. I'll be sure to do this every day. Thank you!
Glad to hear it might be helping!
I gave it a try and yes, immediately, my range of motion improved. Thanks so much! I’m gonna continue this as a part of my regimen.
Awesome to hear Mikey! Glad it had an impact!
Thank you! You’re a great teacher!
Glad it resonated!
i have tried everything to get rid of the hip pain, this was the answer ! thx soooo much !
Brilliant to hear Robert glad it helped! Love that exercise!
Thank you so much for this! Feels so good, so helpful :D
You’re welcome! Glad it may have helped!
Best FAI video I have seen. Thank you so much brother :)
Thanks mate! Glad it had an impact!
Thank you so much. I have known about this exercise before but forgotten about it. Been in pain for weeks and a couple of rounds of this exercise really offered relief. Thank you! ❤
Hope it helps mate!
Thank you so much! Don’t have access to a band right now and this is the first video I found that shows how to do it without one. Excellent explanation of context as well.
Thank you for the explanation and the movement, felt an instant relief.
Wow I've been having hip pain for almost a month now, trying to do everything I can. And I just did this exercise/ stretch and I got up and could actually walk normal. I'll be using this daily!
Brilliant Kris! Hope it really helps to get to the bottom of what’s going on… pun intended!
Wow! This is a really helpful video. I'm dealing with a possible hip impingement. I'm a runner, so I'm really bummed because it has been flaring up since I started marathon training. The weird thing is I feel much worse when I have to sit for long periods of time. Your explanation made complete sense. When I run I feel fine after about 10 minutes in. Anyhow--I'm going to start using a stand up desk and doing this exercise. Thanks so much.
Hope it helps!!
I have the same - the pain actually
seems to go away after running > 2-3 miles or during a long hike/scramble/climb but then returns very very bad when I sit for a bit afterward (say driving
home)
@@karenk9404I experience the same thing. I find lying in bed or turning in bed also painful.
Wow thanks you so much it worked so well for me : i had a femoral and labrum surgery 2 years ago and i restarted to play soccer, but i felt a few days a ago a a painful pinch inside my hips, and your exercice released it almost completly !
Amazing to hear! Glad it had an impact!
After the surgery, how many weeks on crutches? I am having surgery this year and live on the third floor with no elevator.
Thanks man, just wanna get back to my training asap. Felt instant relief
Hope it helps you conquer it!
Not sure how I missed this great video. I think I somehow knew that it would be as sore... But I finally did these three positions and felt better for the first time in a long while. I think the hip affects my plantar fasciitis
It wouldn't surprise mate it's all connected at the end of the day! Glad to hear the exercises had an impact!
Omg!!! I’ve had horrible pain for over a year!!! I swear my hip sang from relief in that position !!! Thank you!!! My first relief! 🙏🙏🙏 I’m sharing this with everyyyone!!!
Amazing Lisa!! Glad to hear it had an impact for you! Let me know where you share it and I can chip in if anyone has any questions!
😂😂😂
My hip is singing alright, but it isn't singing about quite the same thing haha
Just wanted to say thank you so much for this explanation and stretch. I have Just had an X-ray and mri this week and been diagnosed with a cam FAI in my left hip. The pain started about 4 yrs ago but was intermittent and only got really bad the past few months. Today was a bad day with pain when walking so I needed to find some relief and stumbled across your video and it was immediate relief so thank you for this! I’ve never commented on a video before but felt compelled to do it for this one as it has helped me so much! 😊
Amazing Nicola! Really happy to hear the stretch was helpful and thanks for taking the time to let me know! Good luck with the rest of your recovery!
Great exercise ! But difficult to do with arthritic knees.
If doing it on a pillow or cushion doesn't help then you can apply the same technique to standing and leaning over a benchtop. You're still looking to feel that pressure in the same areas but you have the leg straight!
I had an operation to repair labrum tears and shave the bone down in 2017. I've been great until about 2 weeks ago when swimming and I've been in constant pain for 2 weeks now.
An x-ray showed more bone growth and a little spine that's basically stabbing everything.
Will most likely need another op, but this time I have so much more knowledge to properly rehab afterwards.
Regardless.
I just did this on both sides and the burn was ridiculous. It was sooooo tight on my operation side. Honestly felt like the best stretch ever. My lordosis even feels great after doing that. Thank you buddy.
The before and after internal/external rotation difference was huge!!!
Brilliant to hear Alex!! Really happy to hear you find it useful. Hope it helps have a positive impact on your hip going forward mate!
great content...would appreciate some precise and complete words to better understand the inner and outer rotation aspects that r so important here. thx.
I couldn't deadlift and bulgarian split squat probably 1 year because of hip impingement. This stretch + band (pulling from lateral side) constantly fixed my issue. Thank you so much man!
Glad it seemed to have helped!
First time in my life that i actually feel a decent stretch in my hip that i can control decently.
Awesome Cedric!
Thank you! Great advice and exercises are easy to follow.
You're welcome! Hope they help!
Been working on my impingement for a while now and I'm just about over the hill. This and another exercise has provided the most relief wish I seen this sooner 😂
Glad to hear you got there in the end mate! Well done!
Recently been diagnosed w/FAI & was so glad it was not my sciatica. I'm 73 & after watching this video, which was extremely helpful, I am hoping for relief from the the debilitating pain. I think it was very helpful to stress how sitting is such a factor in this particular condition.
Good luck Gloria! Hope things settle quickly!
Really helped, many thanks
Awesome to hear!
Thanks!
Appreciate it Brian! Genuinely hope the video was helpful!
I've just had a really bad couple of weeks with chronic groin pain which I believe to be FAI. Found your video this morning and after just doing this exercise once I can notice a massive difference. Thank you for this, as I love doing my yoga routines but was beginning to wonder if I should stop. Now I know I won't.
Great to hear Anna!! Glad the video was helpful!
thank you for this. I've been dealing with FAI for over 5 years and this is the first example of this specific exercise that actually worked. I'd seen it recommended with the band before, but whenever I did it I couldn't get the release right. You nailed it. One of the hardest parts about watching videos on this topic is that most people that make the videos are NOT dysfunctional, and so they can advise but they can't really understand the actual range of motion, and it's hard to demonstrate it on a healthy body.
Really happy to hear it helped Pablo! Hopefully it helps you find some long term relief!
Hey Hi Pablo, have you had your surgery also?
I just found this, I've had an unstable femur in right hip socket for decades, with limited mobility compared to the left. This exercise realigns it immediately and equalises mobility. I was told by so many therapists it couldn't be fixed!!! Thank you so much! Amazing.
Amazing to hear Zinta! Glad it seems to have had an impact!!!
I need to share that I have had some form of FAI for years. I tried many many exercises and stretching. Oddly it seemed to just get more irritated. After reading John Sarnos books in combination with this video. Somehow I am not feeling the restricted hip and most of all I am not feeling the pain!
My brain feels like it wants to have pain there but it’s not showing up. Thank you immensely for making this video.
I'm glad you found it helpful Peter!
Really felt a relief with this one. Other RUclips videos didn't help much. Thank you will try doing this daily
Great to hear! Hope it settles well!
Thank you, it seems really helpful!!
Great to hear Hari! Let me know how you go with it and whether you have any questions!
Ive had this all my life and I think I finally found what it is. I cant even bring my leg halfway up on the side because of how bad it hurts
how much is too much with these stretches? i think my hips are bit a looser and less rigid feeling after doing these stretches, but i still have pain - it's not been a massive instant relief.. should i keep going? is like 60 seconds x 3 reps for each stretch once a day an advisable amount, or more or less? the whole idea of the joints getting too rigid from too much sitting, then developing FAI in the gym partly because of this, totally makes sense to me.... thank you!!
Glad it resonates! Ideally you'd listen to your body as to what is too much or too little. For my patients, I would advise them that the short-term goal is to feel an instant improvement in mobility, and if reduced capsular mobility is related to their symptoms they should expect some pain relief down the track.
In addition to what you're saying, people might want to try cycling. My chiropractor told me that cycling helps with it problems.
I purchased a stationary bike now I got to use it. I noticed your stretching does open up my hip area. I suggest people do it on both sides only even if one side is bothering you.
You got me at 7:32 , did you already do a video on that?
Yep! There should be a video on hip bursitis that goes through the lower backs role in a lot of lateral hip type pain!
I’m a dancer that was just diagnosed with FAI. I’m so grateful for this video. Really really want to avoid surgery
Hope it helps Hillary!
how's it going now?
I'm a dancer too with FAI. Hoping this will help me too.
Thank you! I will try that =)
I am 52 years old and I have had hip impingement issues for years. I have been able to decrease my limitations and increase the intensity of my workouts. But I still have had relative limitations for a long time.
Hip thrusts, single leg step ups, Bulgarian split squats and banded waddle walks help.
But now, after I incorporated your specific protocol here over the last month, I have experienced really good results and greater function throughout my whole hip ROM.
As I have progressed more aggressively through the levels/steps that you have given here, it's gotten to a positive point where I can do 'ass to grass (ATG) squats' for the first time in decades.
Thanks brother.
Amazing to hear mate! Sorry for the late reply but glad it may have been helpful!
This gives me hope!
@@AprilHare good luck April!
@@YourWellnessNerd thank you and thank you for your video!
Thank you so much! My pain was greatly reduced after just doing this once... 🙏 🙏
Fantastic to hear Lloyd! Hope it has a significant impact for you!
This stretch literally can cure my
Hip impingement…. But getting into I get pinch so sometimes I can get into it and other times I cannot
Even with a band
It really depends mate. A strong amount of hip impingement cases have the hip impinging not because there’s additional bony growth or structural dysfunction that causes the pinch, but because the hip joint capsule has become stiff and tight - prompting things to impinge. A stretch like this one that goes after that hip capsule restriction, can be really valuable in trying to feed more slack into the hip joint, and improve the ability of the joint to move more optimally.
I have very out turned feet (Charlie Chaplin style!), for the main part I just live with it, however it does seem to get aggravated by hilly bicycle rides, where I will feel a sharp pain in the hip joint / groin area. This can last several days after a ride. I have tried all sorts of stretches, massages, rollers etc etc. None of them seem to really do much. I have a lot of outward hip rotation, but almost zero inward rotation. This stretch of yours actually feels like its doing something. Even before I start leaning my weight over I can immediately feel discomfort in the joint area, it's right on the money. With slow perseverance I can gradually get some movement. I could feel an improvement after just one session. Normally when I sleep on my sides, I can feel minor hip discomfort, but that has completely gone. I have just come back from a flat bike ride and there is minimal hip pain (which is unusual). It's too early to say it's 100% fixed, but this looks extremely promising, I will continue with this. Thank you Grant for taking the time to make this video.
Really hope it helps you Ian! Good luck with things!
You explained my dilemma I now have advanced hip arthritis in my right hip and walking is very difficult and I limp to walk any distance I do it backwards. Has anyone ever recovered from hip advanced arthritis without surgery?
Hey mate, surgery or a joint replacement for end-stage arthritis is really an individual conversation for each person. In a perfect world, everyone will have worked hard on improving the mobility of the joint and all tissue and joints around that joint, optimised the strength and function of the muscles around that joint and any muscle that impacts that joint, as well as having optimised the spinal and leg/arm mechanics prior to the consideration of any surgery. However there is a tipping point where the arthritic joint has degraded enough where it has passed the point of no return (based on where current treatment options sit) And surgery might now be the only option to reclaim better function. so in short, whether someone can regain optimal function really depends on how much function they can reclaim versus how far gone the joint is.
I've watched a couple hours of RUclips videos on this today and this was one of the greatest. 👊👏👏👏
Appreciate it Quinn! Glad it resonated!
Wow! I’ve been having hip pain for about 4 months. I self-diagnosed hip impingement….too stubborn to go to a doctor. Googled stretches and came across this video. The stretches felt so good on the side with pain. I’m going to continue this and hopefully get back to feeling normal. Thank you!
Amazing Katie! Hope it has an impact!
I have pincer inpingement. Which inpingement have you Got pincer or Cam? So how are you now? You think we want surgery
Great video, I only feel the impingement when I do boxing I have have to stop because about 15 min into hitting the bag I feel the impingement on my right hip. Warming up the hip and stretch the capsule is a great idea before training
Hope it helps sort it out for ya mate!
These stretches provided me with IMMEDIATE relief from the “bite” I’ve been experiencing in the front of my hip and groin for the last six months. I saw a PT and have been doing the assigned exercises with only a small amount of progress. So happy to find this one to add to my regimen. I’m now able to walk 3-4 miles on flat surfaces with ease and no consequences. Hoping to be back on my bike and hiking hills again in a month or so. Thank you SO MUCH for this simple and effective stretch!!!
Brilliant Eliza! Glad it had such a great impact. Hope it continues to settle for you!
very happy for you. I hope your making good progress and on your way to full recovery.
Will this help alleviate stiffness and discomfort with my Arthritic Hip Joints ( Femoral Head seating in the Acetabulum?
Thanks.
Hope it has Colin!
Thanks for the video! Is there a standing version of this for people with bad knees?
Hey Tony! You can certainly do the same stretch in standing leaning over a table. Its the same concept but the knee stays straight allowing more force to go through the hip!
I’m not sure if my hip pain (mostly manifests in my groin) is impingement or psoas related. Previous attempts at physio have helped a little. I am a runner and it really flares up at distance - last 10km of the New York marathon last month was kind of agony.
Hope you’ve since figured it out mate!
Very helpfull. Thanks
You're welcome Duarte! Hope it has a big impact!
Thanks bro. You make t look easy bc getting to that pozition isnt easy. I have really long aems but shorter toeso..would you suggest f on elbows or Another approach?
You can certainly modify it based on your body type and how it feels. The essence of the stretch stays the same though!
I need to add a stretch to get the inner hip to go with this outer hip stretch
Hope this video helps Sue!
Any alternative exercise for pple with knee problem??
You can do the same exercise in standing leaning over a table or bench. Alternatively, a cushion or pillow under the knee might also help when kneeling
Thx. I’ll try it...🤗
Thanks, Grant, for this video. I know this is 3 years old and I never saw this. I'm 72, healthy, thin and fighting off hip replacement for 10 years now. I exercise and stretch every single day along with swimming. It has improved in range of motion, as at the worst point my hip was literally locked. I could not bend my opposite knee and lift and lower my hip. This caused sciatica which lasted about a year as I tried every roller and ball created. I even have the Egoscue's tower. My question is when do you know your ready to walk distance again? I'm at the point of trying to strengthen these muscles. The pain is mainly in my groin and that side of hip spot you are referring to in the video. I used to have golf ball size knots on the side where you tap on yourself. They are almost gone now. Thanks and I will add this stretch to my AM routine.
Hey Karen! Sorry to hear it’s been an ordeal, but glad you seem to be making progress. I can’t be too specific with advice over the internet, but for me, the best sign of being able to tolerate longer distances walking, is tolerating smaller distance walking first. Everyone will have a certain time or distance that feels safe and comfy to begin with. As strength and mobility improves so usually does that walking tolerance. If someone starts at only 5 mins safely, then once that feels fine during and after, they can look to bump it up by 1, 2, 5 etc depending on what feels appropriate.
Thanks so much for your quick response! I will give it a try. I manage to get all my chores done, so it may be a fear thing I need to get over. Slowly increased walks it is! I have subscribed and thanks for your help!
I cannot express how much grief this fai has caused me for years. I just tried that stretch and the relief was indeed immediately felt. Thank you!
Amazing to hear Marcia! I genuinely hope it helps you in the long term!!
@@YourWellnessNerd helloo can you pls answer my question, Hi, i am really worried right now, i am 19 going as freshman in college and i go backed to play basketball now because there will be a try out so im chasing that scholar, i am really afraid because i played basketball and i suddenly slipped forcing myself to split in an awkward position, when i woke up its really hard to walk and i really thought its a hip sprain, its like a month has past already? i can finally walk and run and things but i do still feel the pain a little bit but since on the mid week since the injury had happened i feel like the joint is popping out so im still assuming its still hip sprain tho, but when i sit all the way down it still hurts, but today its a little bit but i still feel pain in my buttocks but i can actually move. Is this really FAI? or this is just a light injury
Hey Kwiz, unfortunately I can't diagnose you over the internet without assessing you for myself. If you're worried, it's best you see someone in person and they should be able to tell you specifically what's going on. From a general perspective FAI isn't often caused by a split it's more of a structural/mechanical issue.
@@YourWellnessNerd thankee uuuu your welnees nerd for responding to your audience much appreciated!!!
Was diagnosed a few years ago with left hip FAI (flattened femoral head). Pain at outer side of hip and groin pain had been plaguing me for years. It is much worse when sitting; just as you suggested. I find relief by sitting on my hand under that side and/or flexing my knew to a different position, etc. Night pain wakes me and sleep is continually disturbed. Was advised surgery would be in my future but did not go into type of surgery. So at 77 I decided to do something about it. But before I decide on surgery I searched for more options and found your video. By the way, you mentioned if the pain is felt at the outside of the hip it may be from a lower back issue but you did not go into any detail on that. I have pain in both areas I will do these exercise steps and plan to let you know how it goes. Thank you for your help.
Good luck with your rehab mate! Genuinely hope it helps and you get back to where you want to be ASAP!
Any precautions for people with hip replacement?
Always best to consult someone in person to make sure these exercises are ok for you and your current stage of recovery!
I start having incredible pain after 2km run, incredible inflamation in my hop joint, and i see its like my hip is going out of socket, or just making sounds whenni try moving by leg in the air when on back, or at least i feal like my muscles are under bit stres and it will pop out. Just a note if anyone has similar condition.
Hope you’ve since found some answers and some relief, mate!
Hi Grant, Do you have anything for a cam impingement bc it hurts so efng bad. I'm 48 but active (ballet 4-5 days/wk, walk/ hike daily + yoga). I have osteoarthritis, bursitis & now this little gift. I've watched so many videos and they seem to make the pain worse. I don't want surgery & giving up ballet is not an option 🙃. Sincerely appreciate ANY help! Thank you for sharing!
Hey Mary! Hopefully the exercise in the video helps? As I'm sure you're aware, it also important for any impinged hip to be brutally strong through those hip muscle and trunk to improve the way things are used and loaded. The key is finding a series of mobility and strength exercises that you feel safe and comfortable starting with and then building as your tissue adapts.
@@YourWellnessNerd Thank you!
I don’t ever comment on a post, but I am so amazed by how effective this stretch is. Doc said it’s either surgery or PRP injections but this made me 80% better off the rip!!
Really happy to hear that it helped you mate! From what I find clinically, these basic hip joint capsule stretches are nowhere near as well-known as they should be. They could genuinely help save thousands of people from not only nasty surgery, but just that sense of not being able to do anything.
Hey man, thanks for the video. I was diagnosed with FAI and pistol grip hips. However, as you pointed out, most FAI videos say the pain happens in the groin. I have not felt that pain. My pain happens on the side of my hip and it feels “deep” inside the hip. When I do extended abduction movements (say yoga horse pose or a cossack squat) I will reach a range where I get a sharp burning sensation in that area. The same will happen if I’m seated for long periods of time. Any idea what i should research for this? My guess is a damaged labrum.
It’s hard to say without assessing you mate, but it may also be worthwhile checking out your lower back as well to rule out any referred pain. Either way, the more mobility and strength both the hip and low back have, they better they tend to function and the less likely pain is to exist - whether there is trauma to the area or not.
Thanks for the reply man! In this video you mentioned another video where you talk about the lower back issue. Do you recall the name of the video so I can watch it?
My glute was shaking the entire time. It’s so weak!
Hopefully the exercise has an impact on how your hip functions!
Janice - this saved me this morning, I have a swing when I lean forward and it hurts a lot feels like its torn and affects my back also. I have lost one thing since moving - the stairs! I wonder if not exercising going up stairs my back end has gotten soft so the hip has taken strain?? This felt really good.
Is there an alternative due to knee issue? Cant kneel on either knee.
Thank you.
You can do the same thing in standing leaning over a bench!
Been suffering from tightness around my sartorius for over a year. Thought it was muscular or the hip flexor but physio told me today it is a hip impingement and the next step is to do an x-ray. It's stiff/painful to lift that leg up to put socks on etc but after this exercise, I felt a slight but noticeable improvement. Thank you for this.
Hope it helps you mate!
Thank you bone spurs are my issue will the tearing of tissue stop with exercise and i will eventually reach "in shape" status? Or is it doing what its only ever gonna do hurt me...can motion grind the bone spurs fown eventually?
Hi Grant,
Very concise explanation of FAI and it’s root causes, thank you.
X-rays of my right side show hip impingement, but I only feel pain in my knee. My chronic, 24/7 knee pain was instantly relieved by a lidocaine injection directly into my hip joint (relief lasted about 30 minutes). Also, after excessive bending of the hip, I only feel the knee pain the next day, which makes diagnosing difficult. Have you encountered cases like this and would you expect that improving hip strength/mobility would improve or even resolve knee pain?
Hey mate! It's hard to comment on you specifically, but from a general perspective if a particular hip-based movement or treatment positively influences any knee pain, provided there's no specific knee dysfunction it's reasonable to expect an improvement in hip function should help the knee long term
@@YourWellnessNerd thank you for your reply! So many people out there are feeling helpless and your videos/expertise are so helpful on the road to recovery. 🙏
Uve been stretching and stretching for kicks and the splits but my hips never can move past a certaint point do to what feels like a physical blockage as the thumbnail shows and aI looked it up on google and yeah I think that is waht is happening to me. Bone or something is preventing my hips from any normal range of motion to the sides.
Hopefully the exercise in the video helps with that!
My pain is on the outside of the hip joint, could you please link to the right exercise or is this still the best one? Thanks! I have cam morphology and some spondylitis.
It might be worth checking out the video I put up on gluteal tendonitis. The issue might be different for you but it’s worth exploring whether the underlying cause might relate to you
Thank you so much!
Wow. Thank you. I have fai and I training kickboxing. This will help
Hope it does help!
Amazing description of how this problem occurs Thank you-so much for this was very informative and helpful video .
Glad you found it helpful Jan! Hope the exercise helps as well!
If you have a minor hip labral tear, can this still help? Or is too late
It really depends on the person mate and if in doubt - always best to have a professional take you through it make sure
Instant Relief (I kept doing it wrong for 3 months). Then I re-watched video and tried again. I could feel all the pressure releasing from the butt-cheeks. One question: How do we teach the femur muscles to stay outside of the capsule (or likewise)? Coz once they are there, all movements are pain-free. But after an hour or so, Its pain again. I'm not athletic. My Goal is simply to walk 10K everyday. I have pain laying straight and laying on my sides. Bilateral FAI, with no tears. But sitting/laying hurts constantly, and I need to find different postures/cushions/pillows to get through the day and nights. Same question: How do we teach the femur/muscles to stay there?? Even to make the relief last like from an hour to 2 hours?? Please respond
Hey mate! Sorry for the late reply! Typically hip tightness persists if the thing that asked it be stiff in the first place also persists. For most it’s prolonged sitting or so thing like that!
Great video! How often would you recommend doing these exercises? Subscribed!
Hey! It really depends on the person and the effect the stretch has on someones symptoms and hip mobility. In an ideal world it can be done a few times a day.
My pain isnt on the groin or the outer.. but on a 45degree angle of the hip flexor and but yet is hurting my buttox in certain positions. ( But ONLY THE BUTTOX FEELS LIKE A BONES POKING INTO MY BUT FROM THE INSIDE. BUT DOES NOT RADIATE DOWN THE LEG IN ANYWAY.. ITS JUST THE MIDDLE OF THE BUT when BENDING in certain ways .
And when doing a laying down piriformas stretch one knee comes straight into the chest while the other knee comes into the body CROOKED!
And I can't figure out what the hell is going on with me. I dont trust doctors and have no energy anyways
ANY ADVICE SUGGESTIONS ON WHAT THIS COULD BE..
THE ONLY RELIEF I FEEL IS THE 90/90 FLOOR HIP STRETCHES
So grateful RUclips suggested you video today! Immediate pain relief after weeks of pain and exercises that didn’t work. Thank you so much !
Great to hear it may have helped Manuela!
Btw gz... nothing to criticize very well explained... 5:30 when u said this sentence I remembered exactly what provoked my FAI (Cobra position in yoga). And the point ppl should take from my comment is that it wasn't the position that "made" the injury it was the fact that I am most of my day sitted...
Its a great point! I find that the thing most people do to begin feeling sore isnt often the problem, its just the thing that exposed something brewing away under the surface!
@@YourWellnessNerd exactly
If you have a superior-posterior labral tear on the same side as your FAI, would you advise against further capsule release with this exercise?
Thank you for this great video! I (55 yo woman) just got the diagnosis of hip impingement and the possibility of surgery. I still have to wait for the MRI to confirm the diagnosis, but thanks to yr video I now see a different way of solving the pain issue! 👍
Appreciate it and really hope it helps!
Very helpful. Thank you.
Glad it resonated!
I know that my hip impingement/Osteitis Pubis flares from increased running milage. I can tell the stretch is going to be helpful, but when should I do it? Pre-run, post-run, or only when I feel pain?
Hey Angela! I'd ask my patients to do it pre-run so that they can experience the benefits during the run. But ultimately its a stretch that can be done as much as possible to really open up the hip ASAP.
Thank you. So what do you when you still feel the groin pain/pull even if you pull back? One of my (many) issues is that I cannot sit cross legged at all. My knees go to, I’d say, about 30’ angle and just stop. Ideas on what can help?
As a general rule there should be a gentle entry point for everyone. Even the slightest of pressure is a good place to start with the view of slowly going further as people's symptoms allow. For my patients, adding a power band to the hip and having it pull from the side helps to open the hip up a little more and decrease the risk of groin pain. I also sometimes ask them to use a tennis ball or lacrosse ball into their glutes first to really help feed some more slack into the hip. I wish I could offer some specific advice but I can't over the internet without assessing you first. Hope those general ideas help!
Another video, another spot on analysis of something that feels really familiar, and potentially valuable. Cheers
Its a pleasure Peter. As always, hope it ends up being helpful!
can this work for t hose with a labrum tear?
Again, it depends on the person. If there's capsular stiffness as well - which the exercise tries to mobilise, then it's reasonable to expect improvement. A labral tear is an important handbrake either way!
I've only been doing these stretches for a few days and the pain I had been experiencing in my groin every single night... has GONE! I cannot believe it! This is going to be a permanent addition to my daily stretches, forever! Thank you! 🙏🙏
AWESOME to hear Ashlea!
Don't think I can do that yet, although I'd like to. I'm 67, and have various hip and back flare ups. From sciatica, SI joint, as well as that deep muscle on the butt that starts with a p (can't think of the name), Those are on left side. I have hip bursitis on the right, which is much better after regular strengthening exercises over time, which has taken several years. I think I now have hip impingement on right. Definitely feels like ball and socket prob. With pain. Anyway, I'm doing various strengthening exercises to promote flexibility, targeting hips, back and knees. I'm going to have to work up to this exercise. I can see the benefit. I also use recumbent stationary bike.
This is awesome! You win the prize 🎉 Thank you SO MUCH! Finally, just what I needed!
Awesome to hear mate, glad it seems to have helped!
Thank you! I appreciate your thoughtful and logical explanations. I find it helpful when parsing contradictory wellness videos
I hear you Tommy! Hope the video adds to your recovery!
Is this just temporary relief, should i do this everyday to see better progress?
It depends on the person. Ideally every mobility exercise should continue to build on itself over time and there should be less need to do it eventually. This also requires us to find out why a restricted structure has become that way and also address that underlying cause for long term success.
This created a lot of pain for me. I have FAI mixed, effusion and front/upper/ side cartilage tears. Doing this was brutal. Bad move, the lateral tears were on fire.
Does keeping up with this improve hip impingement long term? Or is it more just temporary relief? Is long term more strength based for glutes, adductors etc? Thanks for the vid! :)
Hey mate! It really depends where each person might be deficient. If they lack the required strength and conditioning to support better hip function obviously strength will be important long term. If the impingement has a capsular component then improving the mobility of the capsule should also make a difference. It also depends on the mechanical integrity of the area!
@@YourWellnessNerd Awesome, makes sense! Cheers :)