Labral Hip Tear - Home Exercise Rehabilitation And Strengthening Programme
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- Опубликовано: 15 сен 2024
- In todays video we go through what a labral hip tear is and what the labral hip cartilage does. We also go through what the options are if you do have a labral hip tear and exercises to strengthen up the hip joint.
What are the signs of a labral hip tear?
Pain in your hip or groin, often made worse by long periods of standing, sitting or walking. A locking, clicking or catching sensation in your hip joint
Stiffness or limited range of motion in your hip joint
What could cause a labral hip tear?
Trauma. Injury to or dislocation of the hip joint - which can occur during car accidents or from playing contact sports such as football or hockey - can cause a hip labral tear. Structural abnormalities. Some people are born with hip problems that can accelerate wear and tear of the joint and eventually cause a hip labral tear. Repetitive motions. Sports-related and other physical activities - including long-distance running and the sudden twisting or pivoting motions common in golf or softball - can lead to joint wear and tear that ultimately result in a hip labral tear.
How do I prevent a labral hip tear?
If the sports you play put a lot of strain on your hips, condition the surrounding muscles with strength and flexibility exercises.
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Travis I write from Brazil. Six months ago I was diagnosed with a labral tear and I have been suffering from unbearable pain, which has even affected the functioning of my intestines. After a lot of searching, I found your channel and I thank Jesus for that. In a week doing the exercises I already notice positive differences! May God bless you and reward you immensely. Thank you so much!
Thank you for the lovely comment, Marcelo, I am pleased you are getting some positive results. Keep up the good work and I am wishing you all the best with your recovery.
God bless,
Travis
@@UKFH thank’s! Getting better day by day! 🙏🏻
@@marcelo.testoni você vai fazer a cirurgia? Foi diagnosticado com impacto femoroacetabular?
@@raphaelramires5347 Oi Rafael, fui diagnosticado com IFA e lesão no labrum! Continuo na fisioterapia e seguindo os exercícios do vídeo. É um processo que demora, mas sinto os resultados. Por enquanto, sem cirurgia!
Hey marcelo, im hoping to get success like you from the plan.
Could you perform the excercises pain free ?
I feel my hip a bit more irritated afterwards and the days after and im wondering if it goes away while im continuing and improving.
Would be great to hear from you.
Greets to brazil from Swiss
I am 60 years old and have always been active going to the gym . I was recently diagnosed having an anterior labra tear on my right side which was causing pain while walking . I started researching and am so thankful that I found you . Your exercises are so perfect and you explain everything so clearly . Thankyou .
Hello I too sustained a anterior right hip labrum tear , I have consulted my doctor and have been suggested few months of conservative treatment before surgical intervention, may I ask you what are the steps you’ve done to improve the condition ? And has it helped . Thankyou
I have watched almost every video on labral tear rehab and this one is by far the best one. Some of these other people don’t know what they are talking about. When I hear them talking about healing the labrum I just cringe. 🤦♀️🤦♀️Labrums don’t repair themselves like muscles and require surgery for „repair“ which is what many of us try to avoid . PT is the best non-surgical option because it will strengthen the surrounding muscles and minimize hip impingement. 😊Keep up the good work. 🎉🎉🎉
I did surgery on my hip labrum tear and it's been 5 years and I was in pain,until now with these excersice I been doing for two days now really helps my whole body balance and be strong.God bless you for your effort and time to help other,thank you so much!!!!
Does these exercises really worked
Do still have the pain
So the surgery didn’t help you?
I have a HLTear and will try these exercises. I’ve done “monster walks” with a band that help. I’m looking forward to these strengthening exercises to stay out of pain and get back to Yoga. Thank you for posting! :)
Travis Tarrant clearly knows his stuff; I like how he succinctly articulates the issues and remedies without extraneous, overly technical information. Much appreciated!
Hey Travis!
Myself being a General Physician was suffering from right superior acetabular tear since 3months with immense pain which eventually lead to limping. At certain point it was difficult to step a baby step ahead 💔
I was looking for any help which can actually do magic along with the therapeutical assistance instead of surgery and your video popped like a magician wand ✨.After the first set of warm up I felt my legs are unlocked from the hip like normal days.
Many many thanks to you and keep doing your amazing work..
To all looking for a trusted video, this is the one!
PS: start these set of workout right after the inflammation subsides by complete bed rest for weeks...
Wishing u all happy health ❣️
Respect and love from India Travis 😊
Hi Sumyuktha,
Thank you so much for the kind words, I am so pleased this helped you and comments like yours make producing videos like this worth the time and effort.
Wishing you all the best!
Travis
@@UKFH 😇Thank you so much!
God bless champ 😊
I just had a plasma rich platelet (PRP) injection for my labral hip tear--I'm amazed. In just a few days I noticed great improvement. I was looking for some targeted exercises to help build up the stabilizing muscles around the hip, while not causing any damage while I continue to mend. Thank you so much for this video.
Hey, how many prp injections did you get? Whats the update ..
@@Nader90836 I've gotten two injections (one since my last post). I went back because I still had some minor pain. Jury is still out on whether the second helped. My ortho guy says sometimes it takes several treatments. He will space them about a month apart and keep doing it as long as it's helping (ie, there is improvement).
Hey man hope you’re doing well. Can you provide an update on your hip and progress with PRP since your last post. Much appreciated
PRP update: As I said above--great improvement, but not permanent. I waited too long to go see the doc when the pain started to come back, so he set me up for a new series of three treatments, about a month apart. That did the trick. My right hip is almost good as new. Now my left hip is bothering me. The symptoms present differently than the labrum tear. I just got x-rays, and am scheduled to see the doc on the 6th of Aug. Hopefully PRP will be the course of action there as well.
@@clublulu399 See my update below. Sorry, I should have just hit reply to this post. Best of luck.
Over the past few years my lower back pain was increasing and I didn't know why. The pain spread to my right hip and all the way down to my right knee. I was a bit of an athlete and player sports all my life and even became a short distance runner. About 6 miles a day, 6 days a week. After the pain became too much to handle I went for x-rays and MRI's. After 2 different Ortho surgeons said I'm too old for surgery (43) and they said the pain will be there forever and get worse in my lower back, yoga and stretching and exercises like these are next in my hopes to alleviate the pain and become mobile again. Everything is uncomfortable. Walking, sitting, driving, and standing. Only laying down feels good. Good luck everyone.
Wishing you all the best Flip!
I've been trying these for nearly 2 weeks and can already feel real benefits. Thank you 😊
I had a labral tear, twice actually. The first one was minor and actually healed, evidenced by the scar tissue present during surgery for my second one. The second tear was not so much a tear as it was just shredded. My surgeon also said my femur neck is too thick which contributed to the tear, as well as my playing softball semi competitively. My surgeon had just obtained the equipment to perform the debridement and femoral neck shaving by arthroscopy instead of having to do an open incision and I was his first patient (living patient) that he did the arthroscopy on. He was very upfront about it, and being a nurse I was totally cool with it, especially because a surgeon from the manufacturer was going to be in the O.R. with him. I had to be on crutches for 4 weeks but that was because of the femoral neck shaving, I was not allowed to bear weight on the leg. Afterwards, I had continuing pain similar to the original pain for some time, but it responded to steroid injections. At first they were every 3 months, but gradually I didnt need them as often and after 4 years I dont have them at all anymore. My hip joint still cracks with certain positions, but it doesnt hurt.
how did the first one heal
Thank you I will be trying these exercises
Thank you for this video. After 3 months of pain and an inability to walk, these exercises turned out to be quite miraculous! Physical therapy had not been helpful up to now. I walked, albeit slowly, for the first time today. I have great hope for regaining my strength and staying away from a surgical fix.
That's amazing news, thank you for the kind words.
Really glad this has positively impacted you.
Kind regards,
Travis
trying to avoid the recommendation to just get a hip replacement myself. Wish you good luck on that one.
@@hitty9 hey, what's your update
Great video. I have labral tears in my hip and this is the perfect video for me.
What did you do. How are you now
I actually discovered that I had a tear after I did an MRI , because I was getting pain in my right gluteal region only while walking long distances . Strangely enough, there is absolutely no pain when I workout or do my daily chores !.
While I am waiting for my doctor appointment, I have started doing your exercises with ease . Please can you advise if I can continue doing low impact HIIT workouts .
Thankyou
I experienced the exact same problem - only had issues walking long distances; I was advised to get a shot, and now I’m worse off and having pain all the time now. I’m wondering if you were able to resolve your tear with these exercises.
Both of my hips have labral tears and I'm getting ready for surgery for my right hip. So this is a good explanation since my doctor never really explained this to me even though I asked him questions.
I also did physical therapy but it didn't help it just seemed to make the pain worse
Did you improve after surgery? Thanks
@@carlosalarcon2737 definitely improved after surgery and still slowly healing. And in September going in for my left hip.
@@valeriefredette2495 ok,,how many days on crutches? Regional anesthesia or general?
@@carlosalarcon2737 I'm on crutches for about a month and a half and going to physical therapy for about 3 months or however long I need it for. And I was under general anaesthetic
@@valeriefredette2495 thank you!
Wow. I was in PT for a very long time, and the therapists did a great job, but I still have moments of terrible paint. I just tried your exercises and feel a lot better. I'm going to add them into the routine they gave me. Thank you so much Travis!
Very efficient . I was in pain for months and now I am feeling very well .Thank you
I want to avoid hip labral tear surgery… hopefully this routine helps the pain i’m experiencing 😢 thank you for posting! 🎈
Excellent, thank you!
I got a labral hip tear from working at an Amazon warehouse. It's been over a year now and it still hasn't improved much. Hopefully this helps.
I have had hip pain since the first lockdown. Was told I have FAI and had a MRI. I was told I had a Labral hip tear and arthritis. I have been doing loads of research and you video is quality and am going to use it in my rehab. Thanks for sharing your knowledge.
Have had hip pain and labral tear for 7 yrs. In addition to the exercises, I want to mention that going on a low inflammatory diet works wonders. I don't have the debilitating flare-ups anymore, certain foods would set it off.
Which food set it off?
What was in the low inflammatory diet?
@@marisabarlow6389no answer
Your gym looks like an old church, very cool!
Excellent video. Thank you. Explains well the purpose of each exercise. Good exercise selection.
Thank you very much, really helping my fai and labrum tear. Hopefully a path back to running.
Great video! I’ve been diagnosed with labrum tear (o torn) and I’m not buying a surgical treatment. I’ve been trying some exercises to strengthen the muscles but never thought of go for a warm up before. What an inspiration! Thank you so much for sharing this! Could you also show us some good stretching exercises? Especially when one’s going through symptoms, like groin pain. Again, thanks a lot! 👍
Did this work for you?
Sounds like cam impingement
Can you do these exercises without the bands?
When I have labral tear, not only does the affected area hurt, but is it also possible to experience pain that radiates from the inner thigh and groin down to the calf and even to the bottom of the foot?
I have difficulty to walk and stand straight because of this pain.
Great presentation and exercises, thank you
Great information. Thank you!
This was 👍 Great!!!
Thank you for this!
I have question. How often can I perform these exercises? Everyday?
Thanks brother from India
Thank you Travis.
Thanks for the great hip exercises
This was very helpful thank you so much
Thanks 😊
Thank you very much
Fantastic video and explanation. I was just diagnosed with a labrum tear by my PT. The pain is setting down after a few days now and I've started this program for the next 4-6 weeks to see how it helps. Thank you for posting.
Hello, how do you feel after exercises.
Please let me know many thanks
thank you so much for this video. I was recently diagnosed with labrum tear and dyspraxia on my right hip. I am 41, a dancer single mom...I still want to dance and lift my son! I can´t stand not doing cardio or hiit workouts. Anyone in this thread know a good cardio for this new body situation of mine? I still haven´t decided if I should have a hip operation...Thank you so much
Hi Caren!
How do you find swimming/aquatic exercise? Often that can be a popular cardiovascular option for those with Labral hip tears and dyspraxia.
Thank you for the kind words!
Kind regards,
Travis
hi Caren! ive been diagnosedi got torn hip labrum and i like to dance too. Were you able to restore your range of hip movement?
@@UKFH Thank you, Travis, swimming would be ideal, I know! Just haven´t gotten to the water yet but I have been strengthening my glutes and I seem to be in less pain. Plus I did get injected with... something haha how terrible, I don´t know what it is but it helped the pain. Thank you again!
@@nanameta5356 not really! I try not to open my legs or hip as much, I only dance salsa and whatever I feel like as long as it doesn't hurt. I got something injected last year and I have been strengthening my glutes so I seem to be a little better but it still really sucks.
@@carencalderon6344 that's what i fear, not to be able to dance without thinking if hurting myself. did you have a surgery?
Great video mate! Going to start including this in my work outs. A couple of questions though;
How often would you do these exercises?
And I want to start Olympic weight lifting movements but worried about it aggravating my hip. I have constant pain and stiffness and squatting can be an issue. Do you think it is something I could try or best to stay away from this kind of exercises?
Thanks mate!
Did you start this excercise
Thank you so much for this video. I am gonna start doing these exercises ASAP. I was diagnosed with a small labral tear in the right hip. Do I need to give it a rest before starting with these exercises? If I get strong enough will I ever get back to running and rock climbing as I did before? Have to note that I have never been strong in my hips so hope this will make a huge difference.
Just following up, to see how you’re doing? Did the exercises or rest help? I’m at the beginning of my tear…..
Thank you....am on day 2 the pain is reducing..
glad your pain is decreasing.
Thank you🙏🏻
I done p/t it didn’t help I had surgery last Thursday I’m already feeling better.
Surgery helped it feel normal??
Very clear and credible guidance. I have only self assessed so far, but having dislocated and torn labrums in both shoulders before, i’m quite certain this is my exact hip injury. These should help me prep for my ortho appt and eventual surgery, and position me for recovery after. Thank you.
Thanku brother
What stretching exercises would you recommend after doing these?
Hi is it ok too keep doing a little jog with his tear ,regards
Hello i'm Walter..from indonesia..Are labral tear sufferers allowed to ride a stationary bike? Thank u 🙏🙏
How many times a week do you recommend these exercises? Thank you for the video
Hi!
You can do these up to 4x a week (every other day) but if just starting out try to work up slowly, for example doing this 2x a week for a period, then 3x a week etc.
Kindest regards,
Travis
How often should it be done? Every day?
Thank you so much for this video!! Do you happen to have any videos about hip dysplasia and/or PAO surgery recovery?
Hi Allie,
Thank you for the kind words. This is something I do however I am yet to make a video on it. I do offer online consultations for those wanting to discuss plans online through the contact portal at the bottom of my website.
Kind regards,
Travis
@@UKFH Thank you! I'm still trying to decide whether or not to have surgery. But I didn't know you offered consultations. That's awesome! I will check out your website!
Great film, How many days should you rest between exercises before repeating. 😊
Hi Relarnitall!
So this would be done at maximum every other day with a days rest inbetween. So for example, Monday, Wednesday, Friday, Sunday. However, some people prefer to ease into new programmes by doing them once or twice per week.
You would want at least a days rest inbetween completing the programme!
Kindest regards,
Travis
I’m SO bummed out by this groin pain I’ve been having all day. I took a very hard fall on a trail about 7 weeks ago and my whole upper right thigh was bruised. My right elbow too. The pain in my leg at the very top and in my shoulder is not going away. My shoulder I can live with, but I need my leg to run! I’m supposed to be starting a training block soon for the Berlin Marathon. I’ve been going to PT and the lady said yesterday she thinks it’s a laboral tear. Had to look it up but all the symptoms are matching up with what I have. I can’t stop running. I’ve been taking lots of Advil which makes it bearable to run but then I pay for it the next few days. I’m determined to make this work though. Will try these exercises which I need for running anyway. I’m so sad!! My fall was really dumb. Tired legs, not paying attention and down I went. I’m really mad at myself.
Hi Alison,
So sorry to hear that! I hope you do get back to training soon.
Wishing you all the best in your recovery and good luck! If you ever have any questions just head over to the contact me form on my website :)
Kind regards,
Travis
Any more video on the horizon Travis. I'm interested in exercises for FAI!
Hi Robert,
Around 40 videos scheduled for next year, Femoroacetabular impingement is indeed on the list!
Kind regards,
Travis
Thank you for this video. I went to an spine surgeon and he told me he believes I have a torn labral in my hip and I am going for an mri in the January. In the meantime, I was planning on using these exercises to get a jump start on my PT. It is normal to have muscle pain on the side of the injured hip? God Bless You!
Hi Sue,
Yes, very normal to have pain at the side of the hip that you have a suspected labral tear. Sometimes for people this pain is very severe in which case aquatic therapy exercises are best suited. If your pain is not severe then absolutely get started with these exercises, it will speed up your recovery should you ever need surgery in the future and in the meantime support the hip joint to function better.
Good luck for January!
Kindest regards,
Travis
@@UKFH Thank you so much!
Small contradiction - on the reverse lunges you say not to have your knees over your toes, but as you step back and place your back foot down your knees are very far past your toes.
Hi Andrew,
Perhaps I am seeing something different to you as I can't see where my knees go beyond the tip of my toe? Perhaps camera angle?
I even put a ruler to my computer in case I was going mad haha.
Kindest regards,
Travis
Hello, for a fit person , how many times a week should I aim for? 5 or less? Thanks 🙏🏼
Hi Travis, to what extent do u agree surgery is not necessary for this injury ? Good Video !
Hi Frank,
There's 3 stages I go through with clients essentially.
If they can walk without pain, run, jump but they have had a diagnosis for a torn labrum I just tell them to do strengthening exercises to manage the condition and send referrals for regular imaging every few years to check on the labrum.
If someone has bad pain, it's negatively impacting them walking, there everyday life, psychologically impacting them or they're using painkillers to get through the day we start muscular gym based strengthening and therapy, if they can't do that we do aqua in pool therapy. Sometimes these work great, other times pains too much for the individual.
Finally, if pains too much with simple in water therapy then we look at alternatives I.e injections to give a "pain free" window of opportunity where we can train and develop muscular strength.
Last resort is surgery. We always tell clients surgery is an absolute last resort as when surgery is undertaken, surgeons very rarely want to operate for a second time if needed.
Kind regards,
Travis
I play tennis 3 times per week and have moderate to severe arthritis in the left hip and suspected small labrum tears as well. Should I do your exercises on the days I play as well as the off days? Your exercises were a great help when I returned to play recently, but the pain has returned to some degree. Do you think it is simply too much demand with the frequency of play or exercising on the days of play or a combination?
Omg I was finding someone who is playing with tear
I am also playing with laberal tear
I won't get surgery as it's not worth it.... I will do these excercises and see what happens
What did you do for labrum. How are you now
@@ballerwithgodspeed5063have you gotten better with playing on it?
Hi Travis, excellent video, thanks. How many times per week would you recommend to do these exercises? Thanks.
Hi Louis,
Initially, try this and see how your body responds in the coming days after, you may wish to build up progressively then aim (if tolerable) for every other day.
Kind regards,
Travis
@@UKFH brilliant, thanks.
Great video thank you! Is riding a stationary bike or Peloton good for strengthening and helpful for a torn hip labrum? Or would it be too much strain on the tear?
Hi Tyler,
Whilst cycling reduces impact, peloton/cycling is not something I would personally advise. If you think about cycling as a movement the hips go into flexion with each cycle revolution and I can only see that causing aggravation due to the hundreds/thousands of hip flexion repetitions per cycle workout. Things I do advise however are the elliptical, swimming, hip strengthening water or gym based as well as hip mobility training.
Thank you for the question!
Travis
Thx for this video, enjoy your videos quite informative👍 got a question; those exercices with resisting belt like hip abduction and extension and adduction can it be done while laid on the floor or you get different/better affect while standing? Thanks again
Hi Zara,
You can absolutely do those while laid on the floor. With hip adduction or abduction just make sure that when laid on the floor you don't "cheat" and allow the hips to roll forward or back whilst doing the movement which will allow the stronger hip flexor muscles to fire and not the glutes.
Thank you for the question!
Kind regards,
Travis
How often should you do these exercises?
Hi Ryan,
At max 4x per week with a day rest inbetween so for example you could do this programme on a Monday, Wednesday, Friday then Sunday.
Kind regards,
Travis
can i try these after a posterior hip dislocation?
Thank you Travis for quality information, would you tell me if walking at speed of 2 miles per hour ( ~4km per hour )or lower for an hour a day on the thread mill is good or bad for a hip labral tear? If it’s not bad , what about if the incline is increased up to 15-17 as the speed is reduced by half of what was started ?
Also would going hiking for 4-5 days of daily 6-7 miles ( 12-14 km per day ) at low speed of walking is good or bad for my labral tear?
Hi Kay!
I have your email and will respond shortly!
Kind regards,
Travis
@@UKFH would love to hear from you on this. Does elliptical trainer make the tear worse?
Thank you so much! Are these exercises for right injured or left hip?
These work on both hips
Hi Yelena,
Yes these can be done on both hips.
Kind regards,
Travis
Hello Travis, writing from US-PA. I enjoyed the language you used in your video and the simplicity of the exercises. I have started doing a few of these I'm not sure how often I should do them. I'm 43 with a labral hip tear. Should this hurt all the way to the top of my calf muscle in the same leg? I'm in excruciating pain daily. I have been ice and seeing.my doctor also. I will keep my eyes and ears open for different things. It's a tough place to be. I'm just feeling like I can't fix myself with this 😪 I'm a bit of a fixer and there's nothing I can do
Hi Minnney,
So sorry to hear that you have been struggling with this, thank you for such a kind comment! At maximum I would recommend this to be done every other day, there are clients I have which do experience pain initially when doing a programme like this however if that doesn't start to ease and stays persistent I then look to aquatic therapy techniques and if I am still not making progress with the client the final port of call would be to refer the individual on to/back to an orthopedic surgeon for a second opinion.
Wishing you all the best!
Travis
@@UKFH thank you for your response. I noticed when I do exercise sometimes I stay in pain for like 2 days after. I'm going to start doing it on my own but I have another appt w Ortho going to ask about pt then so that they have it on record. Thx so much for the exercises
How are you now. What did you do
Thanks for this video. My teen is having pain in the groin when kicking a soccer ball hard. He can run and do soft passes but can't kick hard without a sharp pain in the groin and upper thigh. The doc examined him and didn't think it was groin but perhaps labral tear. Any stretch or movement to help determine what it is?
Hi Kate,
I hope your son has managed to get this sorted or at least diagnosed. Unfortunately I am unable to diagnose over the internet however with your description the first thing I would do is active, passive and strength movements on your son to identify any muscular dysfunction or issue, if that was okay I would then look at the knee/hip joints and finally if all else failed look for the potential of a hernia. A good physiotherapist or sports therapist could do all of the above. Due to your son being a teenager, these things are often muscular and in that region one of the hip flexors.
Kind regards,
Travis
Thanks for the video. I really needed it. Is this the type of injury where I will need surgery if I want to continue playing basketball? I play 3 tines per week. Its part of my life. I hear of some people having torn labrums for years? How so?
Hi Rcabezas1,
I would need to assess you to give you a proper answer however it depends on multiple factors. I would look at the imaging of the hip, severity, age of the individual and pain level before I made any suggestions.
The good news is that I have many long distance runners who I have managed to "manage" their labral tear through them being diligent with physio. Hip replacements are getting substantially better however most individuals want to use their original hip for as long as possible.
Kind regards,
Travis
@@UKFH thanks so much Travis. I performed the movements that you recommended and the next day I felt such better. I still feel discomfort from time to time but I've improved enough to play basketball again but there are certain movements that I make on the court that cause me a little bit of pain. I'll just continue doing what you recommend here and hope I heal completely in due time. At 44 I don't heal us fast as I used to. Again, thank you!
Thank you verte much for this video. My orthopaedist after diagnosing an FAI on my right hip (com) with a small lesion of the acetabular labrum, (h3:00), proposed surgery. I am afraid of It, and of the probable limitations and the consequences It night cause, but an osteopath which I talk to, told me that even if I have no pain, the protuberance in my femoral bone will wear away the cartilage earlier than normal and I will be condemned to prostheses in about ten years (I am 33 years old).
She focus on the fact that this problema concernes anatomy and biomechanics, from which we can't escape. She says surgery has to be done even if i have no pain because it has a preventive value.
I just would like an opinion. Is it true that if the bone is not perfectly round, it will cause early wear of the cartilage and would you suggest me to go through It? By the way i am doing these exercises and I m doing well ;)
Hi Gio,
Thank you for the question! I would recommend seeing several orthopedic surgeons for different opinions, if they all concur that surgery is the best option then it may be worth exploring. I work with clients who want to prolong surgery as much as possible as well as those that want rehabilitation post surgery. I am so pleased to hear you are doing these exercises and doing well! :)
Kindest regards,
Travis
Hello what did you do
Great video Travis! Just had an MRI done and found a tear. Will be starting these slowly from today. One question, I assume doing these one after another may put too much pressure on the injury. Should the exercises be split during the day or in the early weeks start with the simpler ones and building up towards the later ones as we feel we are getting stronger?
Thank you :)
Hey!
For anyone new to these exercises that are skeptical, I generally recommend easing into this type of routine. Whilst all exercises can be done back to back, if the hip was to flare up it then becomes difficult to pinpoint which exercise caused that or if it was the volume of the exercises together. You can absolutely pick out a couple of the exercises in this video then work up progressively to doing more!
Kindest regards,
Travis
@@UKFH Thank you Travis much appreciated :)
Thank you for your video.
I am having worsening left hip pain due to a left acetabular labrum tear.
I haven’t done physical therapy yet but I am planning to start doing soon. I went back to swimming but actually my pain got worse. No sure if swimming breast stroke is worsening my pain?
Yes, it does. Best to stick to freestyle and backstroke
Thanks for the video. I have a suspected labrum tear which is causing pain on my right side and I recently started experiencing pain on my left side too. I just started PT where they are primarily having me do squats, lunges, side lunges and some resistance band squatting walks. They told me to avoid any rotational stuff - but the warm ups you showed have rotation and I would like to try them before I get into squats. Please advice.
Hi KR,
Great question! So as long as you're not feeling any pain and discomfort there shouldn't be any reason as to why the exercises shown wouldn't be a good warm up for the hip joint. That being said, it's always good to follow the advice of your PT as they have seen you and assessed you! Some PT's have differing opinions from others which doesn't necessarily mean anyone's wrong but there are different approaches.
I wish you all the best in your recovery!
Kindest regards,
Travis
I have anterior hip pain sore after tennis and riding bike, not in the groin but more towards the inner anterior hip, does that sound like labral tear, I know an be other things. Will do exercises even if not as beneficial anyway. Do you have a video on self diagnosing anterior hip pain?
Hi Jack,
Sometimes labral hip tears have no symptoms whereas in other people they experience things like pain in the hip or groin, often made worse by long periods of standing, sitting or walking. A locking, clicking or catching sensation in the hip joint and symptoms such as stiffness or limited range of motion.
Anterior hip pain most commonly is caused by tight hip flexors, I have a video on Lumbar Lordosis and Anterior Pelvic tilts where I go through hip flexor stretches so it might be worth giving them a go and seeing if your pain eases. If you do find you have really tight hip flexors then that video will turn out to be really ideal as it covers exercises to take the tension off the hip flexors (Lots of glute and hamstring exercises mainly)
Other than hip flexor tightness or a hip flexor strain the only other times I encounter anterior hip pain with clients are those with Femoroacetabular Impingement (FAI), Hip Osteoarthritis or Neuropathy type pain and it doesn't sound like you have those.
All the best with your recovery Jack
Travis
Hey Travis! Generally - about how many days a week might one perform this routine?
Hi!
You can do these exercises up to 4x per week, every other day. Some people like to start off gradually building up from 1x per week then to 2x per week etc.
At max, 4x per week with a days rest inbetween.
Wishing you all the best,
Travis
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10:38 hello there, thank you so much for this wonderful information. I am suspecting I have a right labral tear. Does it ever heal completely? Or will I just have to do these exercises permanently? It has been over four months and I have been working with a physical therapist, I can only do limited exercises. Wondering if I can ever progress. You were saying that the cartilage doesn’t heal, is this something I’m just stuck with the rest of my life? Thank you so much.
Hi Molly,
Thank you for such a kind comment. A hip labral tear won’t heal on its own, but the condition often responds well to conservative treatments like physical therapy and anti-inflammatory medication. The reason is because cartilage cells cannot repair themselves so a hip labral tear needs assistance in the healing process which often means surgery.
If I see a client however with a labral hip tear, they might have pain, limited range of motion, weakness (all of which can affect walking gait and posture) this is where a physical therapist comes in to reduce pain, increase range of motion and strengthen the muscles around the joint. Sometimes done in aquatic settings or a gym dependent on severity.
If I am with a client and pain is severe they can try injections and physical therapy or alternatively opt for surgery.
Kind regards,
Travis
I cannot sit for long time , getting buttock pain right side is it a hip pain ? Pain goes to right leg down
Hi Raj,
What type of pain would you describe it as?
Regards,
Travis
@@UKFH Hi pain comes from right side of hip specially when I sit for few minutes and stand I feel the pain is it hip pain or muscle damage? And also I can feel the pain below the knee.
When I walking I won't feel any pain
Question- should I be doing these daily or have breaks in between?
Hi!
You can do these exercises up to 4x per week, every other day. Some people like to start off gradually building up from 1x per week then to 2x per week etc.
At max, 4x per week with a days rest inbetween.
Wishing you all the best,
Travis
What do You think about labrum hip surgery??? Please say something because I really think I need it but Scared it might not work as good as it does now??????
Yes, I have diffused tear in anterior, superior & posterior in right hip. I'd be interested in what you think of surgery as well?
I have weakness in basically my whole upper right leg, and right glute , with periodic pain in groin and front and side of hip. Could this be from a torn labrum ? Going to a Ortho soon. Thank you so much .
Hi Mike,
Definitely a good idea in going to the ortho to try to get a diagnosis for the symptoms you're experiencing. As far as the symptoms you're getting my process of elimination would be joint, muscular then if both came back okay I would look into if it could be a neuropathy.
I hope you get a diagnosis soon for your symptoms and I am wishing you all the best.
Kind regards,
Travis
From karnataka.
Sir my problem is
Lumber spondylosis
Diffuse posterior disc bulge with small fissural tear at L4/L5 causing indentation of traversing nerve roots and
Broad based posterocentral and bilateral paramedian disc herniation at L5/S1 causing moderate compression of traversing nerve roots more left side. Pls help me sir doctor told surgery but i don't like sir pls give me sugestions
Hi Madesh,
I am sorry to hear about this! Unfortunately I can not give person specific medical advice without seeing someone in person however if you have been told by a doctor that surgery is your best option please seek opinions from other doctors/healthcare professionals to see if there are any varying opinions.
Wishing you all the best!
Travis
Hi Travis, can one add squatting with weights to the recovery process?
Hi Oliver,
All depends on severity! So, someone with severe labral pain would find it really difficult to go into squat based movements initially. Those with Labral tears but low pain can absolutely progress on squats, I just do emphasise that proper and thorough warm ups are done beforehand. You can use the exercises in this video for ideas of warm ups.
Kind regards,
Travis
@@UKFH Much appreciated.
I have Femoroacetabular impigment due to genetic reasons. My range of movement is relativately good backwards and sideways but I have a lot of pain when I move forwards. Does this mean that It's preferable for me not to do the exercises that imply my psoas? Or should I do them despite the pain I have?
Another thing: the worst part of my everyday Life is having to sit down on a chair, car... Any ideas to relieve the pain in these cases? Thank you🙏🙏🙏
Hi Cesar,
It is so hard to say without seeing and assessing you then giving you appropriate aftercare based on your specific functional tests. If you find certain exercises continually flare your symptoms and there is no progression then I would look at alternate exercises/mobilisations. I do see individuals who have pain in certain movements then overtime it eases however without seeing you again I wouldn't be able to say for your specific case.
I always encourage those with FAI to seek the advice of a good surgeon to explore all options if rehabilitation to manage FAI is not working efficiently enough or when FAI really impacts everyday life.
Wishing you all the best!
Travis
Would you recommend doing the exercises before a run?
Balance movement is confusing...do I keep butt muscles relaxed? Or try flexing the muscle then bring leg out?
Hi April,
Thank you for the question! Glutes squeezed throughout the movement.
Kindest regards,
Travis
Can swimming help with a labral tear? Nothing but gratitude
Hi Lisandra,
Swimming is great for labral tears as there is no impact however I would recommend getting exercises done alongside it. Some of these could be modified to do in the water!
Kind regards,
Travis
@@UKFH thank u so much! You're a rock star!
I am 45 years old and have right inner groin pain (where adductor tendon joins hip) when sitting, lying down, or doing strenuous Iliopsoas/hip flexor or adductor cross legged-band exercises. It's sporadic but pretty sharp when it comes on and then goes when I switch up my body. I have already ruled out hernia with the surgeon, but I am going to an orthopedist next week to see if it is labrum, etc. What do you think? Any way to lessen the pain with stretches or exercises?
Hi Ryan,
You have definitely done the right thing in ruling out hernia, the next phases would be to rule out a joint issue then if that was deemed okay to look at the soft tissues i.e an MRI to check for inflammation, tears, previous injury. That would be the process of elimination.
Stretches and exercises are only good with a diagnosis really, without diagnosis you are almost doing everything by trial and error which can either make an issue worse or make it better. I hope you do get a diagnosis for your symptoms very soon! Wishing you all the best!
Kind regards,
Travis
What did you do. How are you now
Hi Travis I have labral tear and paralabral cyst and harnia can I do this exercise
Hi Jyoti,
Hernia yes, the cyst also yes but only if no pain!
Kind regards,
Travis
How many times per week also?
Hi Conan,
You could do this up to 4x per week, every other day :)
Kind regards,
Travis
hi Travis, thanks for this video. I was diagnosed with labrum tear and I'm curious how often and for how long should one perform this routine to see/not to see results before reconsidering surgery?
Hi Edyta,
That does depend on how bad your symptoms' are, how much your symptoms are affecting your quality of life, pain levels, severity of the tear. As a very general rule of thumb, some clients do this type of routine and never have labral tear surgery, others need a more water based routine as this is too much (hydrotherapy), some people experience so much pain they fail in physiotherapy and there is no option bar surgery and others do so well that they make the muscles around the hip so strong that they compensate for the labral tear and they do not need surgery at all because they have a reduction of symptom's. What I would say if that clients should be improving 4-6 weeks from doing this type of plan. Sorry for the politicians answer but everyone is hugely different :)
Kind regards,
Travis
thanks a lot for your answer Travis, I will try this routine for 6 weeks and see how it goes.
How many days a week should I do these?
Hi Serious,
Every other day.
Kindest regards,
Travis
should i ice my hip after exercies
Hi Karen,
You can, but you don't have to :)
Kindest regards,
Travis
Where can I buy these resistance bands in the UK? Cheers.
Hi VG,
Here you go:
amzn.to/3PXqyz6
Kindest regards,
Travis
@@UKFH Thank you very much , have just ordered them now. I had hip surgery in February at Spire Leeds (labral tear) and the pain has improved a lot, but I am still getting pain when I run, so I have stopped for now. I actually started developing severe pain on my ankle and lateral side of my foot (which I never had in 7+ years of running!)
So if you had multiple tears and then been told you have a shallow hip socket, what do you do? Hip labrum tears surgery won’t fix this.
Hi Robert,
After initial evaluation someone with multiple tears and a shallow hip socket would be sent off to an orthopedic surgeon to ascertain the next best steps. Whenever physical therapy fails to give greater longevity, strength or pain relief the next steps always going to an orthopedic surgeon, sometimes several for opinions.
Kind regards,
Travis
You cry?
@@UKFH What do you do if you've had two tears, shallow hip sockets but the surgeon doesn't want to do surgery because you have the two things they teach to avoid operating on..... I was born with bilateral hip dysplasia. Then as an adult learned that I had pain on and off because their shallow, the left more than the right. THEN you find out you have ehlers danlos syndrome. Then ten years pass and you just live your life the best way possible while having pain and partial dislocations and THEN you tear the labrum. And you want to cry. PT worked to an extant last year but I suffered for 6 months before starting PT. Things improved. I havent' gone to Pt for over a year. The pain from the tear is back.... all I want to do is just make it go away for ever.
Hello, I have diffused tearing in anterior, superior & posterior. I went to a PT in a lot of pain. He did traction on my hip and it has helped me with pain. Also he started working on my range of motion, which was bad. I am retired dancer and used to being extremely flexible, so this was a game changer for me. Now I am going to try more of these exercises that Travis is recommending. Good luck just though the traction may help you too. @@velvetfrogg2273
Where are you located in the uk?
Hi Salma,
Located in Surrey usually however working in Riga, Latvia until July.
Regards,
Travis
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