Thanks for sharing. I had. Labrum tear on my left him and limped for years. I finally got surgery and feel better. Now my right hip sometimes catches and clicks. But I’m glad I found your channel so I can do these exercises. Thank you 🙏
Excellent explanation of the causes of labral tears and treatment. As a Doctor of Physical Therapy and someone who has had to rehab his own hips due to FAI and labral tears, I appreciate the information you have presented here! Thanks!
Fascinating. I'm here after a PT evaluation for my lower back. The PT was checking my hip rotation and then POP! A big one! And it was a very audible THUD (not a creaking pop) and quick movement. And she was like, oh I'm so sorry, are you OK? I was like no, that actually felt good. I get that pop daily in both hips (groin area) and in fact, if it _doesn't_ pop, it usually leads to pain for the next couple of days. She said it could be suggestive of a labrum tear (not clinical advice disclaimer but I appreciated the explanation). Then she switched to my other leg and yeah, I wouldn't let her rotate it and told her I'm actually dealing with this right now on the right side.
To say the pop suggests a labral tear has no bases. Lots of joints in that area can "pop.". Whenever a joint pops, it tells the muscles around that area to relax, which always feels good, but never lasts
Think of the popping as treating the symptom. A helpful analogy is you are just pouring gas into the gas tank that has a hole on the bottom, you are never going to fix it that way. You need to be assessed by a more trained and evidence-based practitioner to identify the underlying cause of the tightness you are experiencing
@@PerformanceSportSpine My problem (I think) is "joint laxity" (I'm hyper-flexible). So my joints are constantly trying to separate from where "they're supposed to be". That's why it's so difficult to get help: PT is like, you're strong! Well yeah! I'm strong because that's the only way to keep my joints from separating!! And not only "am I strong" but I have a ridiculous range of motion because my joints are already lose. So then I have a hard time convincing a clinician that I have a "limited" motion: because I'm able to push through pain and get to "normal" range but _my actualy normal should be way more!_
QUESTION: around Minute 2:56, where you are pressing your outside foot into the ball on wall - where is your right leg? I think you said "laying on your back", but how are you keeping your right leg out of the way?
Thank you for offering therapeutic exercises here. We’re all watching because we have these problems…so I was wondering what type of active exercise would be efficient and effective for someone with a tear? I saw that you mentioned not to clam shell in another video, are Pilates and yoga causing damage? Thank you so much for your time.
You are so welcome! And great question. Most the time it means you should keep doing and and all activites/exercises (multi-directional sports are the one exception). Make sure to do the rehab and then ease back into the exercise like Pilates/Yoga. And see how the hip respsonds. Then adjust the frequency/duration/intensity accordingly. Most of the time, damage only happens with acute, severe trauma.
Great video. I was diagnosed with hip impingment,,, a year ago Doing exercise ,,, now I have a groin hurt, maybe this what you are saying I will strengthen it this way Thankyou …
I've been dealing with this for years. Apparently I keep re-injuring it. I haven't tried these exercises, so I'll try them. The groin pain is killing me with not being able to do squats, etc. Seriously desperate. Have labrel tear, and tendon tear from sit bone to hamstring. Now bursitis showed up.
Sorry to hear that, you may also find these videos helpful with the other problems you mentioned. Groin Pain: ruclips.net/video/9YeyecaxEGw/видео.html Hamstring Tendinopathy: ruclips.net/video/g6s5fzW6XOM/видео.html
Thank You so much! I've tried P.T. a couple times and they are hit n miss. Doesn't really work long term and sometimes just aggravates it more - @@PerformanceSportSpine
I have also been dealing with - what I now know is a torn labrum - for years. After about 3-6 months the pain will go away until it "tears again" or is re-injured in some way. I have never heard of anyone else getting re-injured!! I do not understand how it "heals" enough for me to resume squatting and running, but it has 4 or 5 times.
The Doc I went to said it will never heal completely, mostly due to age. Told me that I should never do any squats more than 45 degrees. I'm hoping he is wrong and I don't want surgery when its a hit or miss. I'm thinking maybe PRP therapy. I've heard some good things about that, but insurance doesn't pay for it. just my 2 cents. @@jacklhota6734
@@jacklhota6734to my knowledge the swelling is going down which is what makes it feel that it’s getting better. My doctor told me if you continue to re-injure it, more than likely you’ll need surgery. Hopefully PT can get it back to where it was, but something to think of
Thank you . I am 20 years old and a good football player. I injured my right leg when kicking the ball hard 10 months ago. You are lost now. I have neglected my leg and I cannot return to training. What do you advise me to do? Should I go to a doctor to get an MRI or take your own exercises? 🙏🏻
What are your thoughts on FAI cam impingement surgery and labral repair? Have you heard good results? I am set to have that on both hips at Evergreen Kirkland. I am late 30s male. According to MRI both hips joints are pretty well preserved with no arthritis. There are labral tears in both hips ans some mild chrondomalacia. My hope is that the surgery does a lot more pain relief and preservation that harm. Its hard to know what the efficacy of fai cam impingement arthoscopic surgery is.
We made a video about FAI, which will best answer your questions. In general people have good results from surgery We cover surgery at 10:51 ruclips.net/video/FVIZSNQUpIw/видео.html Let us know if you have any questions.
@PerformanceSportSpine Thank you very much. I live locally on the Eastside. How much do you charge for consults? I have insurance but it doesn't cover Chiro. Thanks.
I cant achieve a deep squat with my torn labrum, is there still benefit to doing the kettlebell side lunge even if I can only properly do a quarter/half squat? As others have said, awesome video. Short but very informative. Great job.
Have you tried BPC-157 in treating injuries ? Watching this video tells me I have a frontal labrum tear which started mild and occasional but has worsened over some years' time. A little over a year ago I sustained a hip subluxation on the same side while doing a full-speed wind sprint. Hip replacement I think is premature; my hip(s) felt fine before the partial dislocation, aside from the long-standing dull ache on the front of one side. Any suggestions ? Thanks.
We have not heard of that. If you have a labear tear we would suggest the exercises in the video. If there is instability or more going on than you would need to see a healthcare provider to get an assessment
Im very confused, my hip snaps (noise ) when i do leg/knee raises and my groin hurt when crossing my legs what exercises do you recommend for this case?
This will explain why your hip snaps: ruclips.net/video/auSfOTsjtBs/видео.htmlsi=Uu5gFKKwTU-dPYUN This will help you identify what is causing your groin pain and the best exercise to resolve it: ruclips.net/video/9YeyecaxEGw/видео.htmlsi=iInLfXYurRXlM5_h
Thanks for the info boss! I do have a question. Im 24 years old, and recently have got into fitness after never being in the gym. I figured out i really enjoy running, and i feel i totally over did it. Within 2 days, i had run 10 miles with 20 lbs on my back, and now ever since ive been on and off running sometimes with the weight but my hips have been killing me. Hurts to walk, hips give out sometimes, I have the clicking in my right leg, but when i do the fadir test there is no pain. Its been about a month from the big run, so i maybe totally overthinking this and just have a mild sprain or something. Would it be a sprain? Or do you think once its hurt it has to be a tear? Appreciate the video regardless💪🫡
You are welcome! That is good news the FADIR test is negative. It is an overuse injury, a month is adequate time to rest. Now start rehabbing the hip slowly. Then add walking back in in a couple of weeks. If that goes well, slowly add running back in.
Is it possible to get a tear when somebody , when you lay on your back , turn your foot totally outside rotation and after pull hard...I felt a strange sensation and the weeks after I could not move my leg outside ...had strained adductors also ..still not recovered ...an echograph said ' suspusion of labeal tear ? ...I need to know ..thank u
@@PerformanceSportSpine Thank you . yes exactely ...He pulled way to hard ..without warning unsuspectedly...why what purpose ? ..He said later that he did this with all his OA patients ..but I did not have oa he said "cause I was só flexible " ..so I totally dont understand..still have to confront him ..on tape ..what was his goal ..I came for my back problem
Hi, ive a torn labrum. 35 year old male. The tear is approx 1 inch. I haven’t ran in 2 years since I felt the tear. My pain is manageable. Can I cycle?
@PerformanceSportSpine I started pt today ,I told him I did not want to get a hip replacement right now, I told him I wanted to wait till closet till retirement
But you will still need surgery as it won’t heal it’s self so save yourself the stress and time get it fixed then get the therapy and work them into your daily life for the rest of your life so you maintain a good hip
Hip labrum tear and hip pain are not directly correlated. Lots of people have hip labrum tears are arent in any pain. Dont get the surgery. Balance your hip muscles. Practice mindfulness.
Of course there are people that have tears without pain. You don't need to balance your hips muscles, what even is that? How do you test that? Education and empowerment definitely help, mindfulness is a bunch of nonsense.
LOL. Many people have labral years WITH pain too. The surgery is totally worth it especially when there's a cam and/or pincer deformity, and not getting it fixed surgically can lead to cartilage damage because the joint isn’t protected within the joint capsule because of the torn labrum, which most likely leads to an additional condition, arthritis. Don’t be an idiot and tell people not to get surgeries when you don’t know anything about their cases.
@PerformanceSportSpine I had really bad hip pain and a labrum tear. Got the tear fixed and it made the pain worse. Practiced balancing my muscular strength and flexibility through PT and home stretching. Voila. No more hip pain. You guys are very rude by the way.
@iridiumvalkyrie9017 youre very rude. The surgery made my pain worse. I used PT, corrective exercise and mindfulness to heal my chronic pain. I can explain further if you'd like and provide resources.
@PerformanceSportSpine mindfulness is not a bunch of nonsense. I use it all the time in my practice to help people suffering from chronic pain. Including myself. I don't think you should encourage people to get surgeries they don't need from money grubbing surgeons before exploring other options. Hip labral tear surgery is an awful recovery that takes a very long time and your basically disabled for weeks or months. And like I said, it might not even fix your pain. If you haven't fully explored other options then I would still be an "idiot" and tell you not to get a surgery you might not need. If you think that's being an idiot then I'll take that.
Thanks for sharing. I had. Labrum tear on my left him and limped for years. I finally got surgery and feel better. Now my right hip sometimes catches and clicks. But I’m glad I found your channel so I can do these exercises. Thank you 🙏
Yep! These exercises are great for both. Thanks for watching.
clear explanation and good tips in a reasonably short video
Thank you! Appreciate the comment.
Thank you for sharing. Really hoping I can strengthen my labrum.
I hope so too! Let us know if you have any questions
On the wall assisted hip airplane should the injured leg be in the air or on the ground or both sides, thank you. Hope these will help.
This is the best set of exercises I've found yet, thank you
They are great. Lots of people benefit from starting with the non-weight bearing exercises!
Excellent explanation of the causes of labral tears and treatment. As a Doctor of Physical Therapy and someone who has had to rehab his own hips due to FAI and labral tears, I appreciate the information you have presented here! Thanks!
Thanks for the comment!
30+ years of skateboarding got me here. All the pushing. Hoping these exercises help. Thanks
You got this! Things do catch up with us, often it just takes a little more effort and consistency.
Very informative
Glad you think so! Thanks for watching
Fascinating. I'm here after a PT evaluation for my lower back. The PT was checking my hip rotation and then POP! A big one! And it was a very audible THUD (not a creaking pop) and quick movement. And she was like, oh I'm so sorry, are you OK?
I was like no, that actually felt good. I get that pop daily in both hips (groin area) and in fact, if it _doesn't_ pop, it usually leads to pain for the next couple of days. She said it could be suggestive of a labrum tear (not clinical advice disclaimer but I appreciated the explanation). Then she switched to my other leg and yeah, I wouldn't let her rotate it and told her I'm actually dealing with this right now on the right side.
To say the pop suggests a labral tear has no bases. Lots of joints in that area can "pop.". Whenever a joint pops, it tells the muscles around that area to relax, which always feels good, but never lasts
Think of the popping as treating the symptom. A helpful analogy is you are just pouring gas into the gas tank that has a hole on the bottom, you are never going to fix it that way. You need to be assessed by a more trained and evidence-based practitioner to identify the underlying cause of the tightness you are experiencing
@@PerformanceSportSpine My problem (I think) is "joint laxity" (I'm hyper-flexible). So my joints are constantly trying to separate from where "they're supposed to be".
That's why it's so difficult to get help: PT is like, you're strong! Well yeah! I'm strong because that's the only way to keep my joints from separating!!
And not only "am I strong" but I have a ridiculous range of motion because my joints are already lose. So then I have a hard time convincing a clinician that I have a "limited" motion: because I'm able to push through pain and get to "normal" range but _my actualy normal should be way more!_
Thank you so much for this video
You are so welcome! Thanks for watching
QUESTION: around Minute 2:56, where you are pressing your outside foot into the ball on wall - where is your right leg? I think you said "laying on your back", but how are you keeping your right leg out of the way?
It is tucked backwards under my hips. So the right leg is back at an angle, with my right foot under the left hip. Hope that helps
Thank you for offering therapeutic exercises here. We’re all watching because we have these problems…so I was wondering what type of active exercise would be efficient and effective for someone with a tear? I saw that you mentioned not to clam shell in another video, are Pilates and yoga causing damage? Thank you so much for your time.
You are so welcome! And great question. Most the time it means you should keep doing and and all activites/exercises (multi-directional sports are the one exception). Make sure to do the rehab and then ease back into the exercise like Pilates/Yoga. And see how the hip respsonds. Then adjust the frequency/duration/intensity accordingly. Most of the time, damage only happens with acute, severe trauma.
Great video. I was diagnosed with hip impingment,,, a year ago
Doing exercise ,,, now I have a groin hurt, maybe this what you are saying
I will strengthen it this way
Thankyou …
Thank you!! Appreciate the nice comment.
If you have hip impingement this video will help as well.
ruclips.net/video/FVIZSNQUpIw/видео.html
I've been dealing with this for years. Apparently I keep re-injuring it. I haven't tried these exercises, so I'll try them. The groin pain is killing me with not being able to do squats, etc. Seriously desperate. Have labrel tear, and tendon tear from sit bone to hamstring. Now bursitis showed up.
Sorry to hear that, you may also find these videos helpful with the other problems you mentioned.
Groin Pain: ruclips.net/video/9YeyecaxEGw/видео.html
Hamstring Tendinopathy: ruclips.net/video/g6s5fzW6XOM/видео.html
Thank You so much! I've tried P.T. a couple times and they are hit n miss. Doesn't really work long term and sometimes just aggravates it more - @@PerformanceSportSpine
I have also been dealing with - what I now know is a torn labrum - for years. After about 3-6 months the pain will go away until it "tears again" or is re-injured in some way. I have never heard of anyone else getting re-injured!! I do not understand how it "heals" enough for me to resume squatting and running, but it has 4 or 5 times.
The Doc I went to said it will never heal completely, mostly due to age. Told me that I should never do any squats more than 45 degrees. I'm hoping he is wrong and I don't want surgery when its a hit or miss. I'm thinking maybe PRP therapy. I've heard some good things about that, but insurance doesn't pay for it. just my 2 cents. @@jacklhota6734
@@jacklhota6734to my knowledge the swelling is going down which is what makes it feel that it’s getting better. My doctor told me if you continue to re-injure it, more than likely you’ll need surgery. Hopefully PT can get it back to where it was, but something to think of
You’re spot on! No stretching
Yep!!
Mine is apparently is a superior lateral left hip labrum tear. Will these exercises also work for that?
Yes they will work for those
thank you
You're welcome!
Thank you . I am 20 years old and a good football player. I injured my right leg when kicking the ball hard 10 months ago. You are lost now. I have neglected my leg and I cannot return to training. What do you advise me to do? Should I go to a doctor to get an MRI or take your own exercises? 🙏🏻
Sorry to hear that. Yes go to a sports med doctor, if you have this condition these exerises will help.
Are exercises same for posterior tears
Yes.
Awesome ‼️
Thank you! Cheers!
What are your thoughts on FAI cam impingement surgery and labral repair? Have you heard good results? I am set to have that on both hips at Evergreen Kirkland. I am late 30s male. According to MRI both hips joints are pretty well preserved with no arthritis. There are labral tears in both hips ans some mild chrondomalacia.
My hope is that the surgery does a lot more pain relief and preservation that harm. Its hard to know what the efficacy of fai cam impingement arthoscopic surgery is.
We made a video about FAI, which will best answer your questions. In general people have good results from surgery
We cover surgery at 10:51
ruclips.net/video/FVIZSNQUpIw/видео.html
Let us know if you have any questions.
@PerformanceSportSpine Thank you very much. I live locally on the Eastside. How much do you charge for consults? I have insurance but it doesn't cover Chiro. Thanks.
@@doors1708 You are most welcome. Shoot us an email at info@perfsportnspine.com and we can give you the details
@PerformanceSportSpine Will do thanks a lot.
Hello, will a labrum tear heal itself with these exercises?
Nothing can heal the labrum, but if you are dealing with this problem, theses exercise will help reduce your pain and improve function of the hip
Hold for 20 in which position? Tia
Which part of the video?
Excelente
Thank you! Appreciate the comments
I cant achieve a deep squat with my torn labrum, is there still benefit to doing the kettlebell side lunge even if I can only properly do a quarter/half squat?
As others have said, awesome video. Short but very informative. Great job.
Yes, absolutely. Always better to modify an exercise than not do it. Thank you for the nice comment!
Is this the same as hip dysplasia ?
It is different. Here is a video on hip dysplasia.
ruclips.net/video/yYmGZZGc7es/видео.htmlsi=g6AqyRMKi9nSu6ZR
Have you tried BPC-157 in treating injuries ? Watching this video tells me I have a frontal labrum tear which started mild and occasional but has worsened over some years' time. A little over a year ago I sustained a hip subluxation on the same side while doing a full-speed wind sprint. Hip replacement I think is premature; my hip(s) felt fine before the partial dislocation, aside from the long-standing dull ache on the front of one side. Any suggestions ? Thanks.
We have not heard of that. If you have a labear tear we would suggest the exercises in the video. If there is instability or more going on than you would need to see a healthcare provider to get an assessment
Im very confused, my hip snaps (noise ) when i do leg/knee raises and my groin hurt when crossing my legs what exercises do you recommend for this case?
This will explain why your hip snaps:
ruclips.net/video/auSfOTsjtBs/видео.htmlsi=Uu5gFKKwTU-dPYUN
This will help you identify what is causing your groin pain and the best exercise to resolve it:
ruclips.net/video/9YeyecaxEGw/видео.htmlsi=iInLfXYurRXlM5_h
Спасибо❤️
Thank you!!
Thanks for the info boss! I do have a question. Im 24 years old, and recently have got into fitness after never being in the gym. I figured out i really enjoy running, and i feel i totally over did it. Within 2 days, i had run 10 miles with 20 lbs on my back, and now ever since ive been on and off running sometimes with the weight but my hips have been killing me. Hurts to walk, hips give out sometimes, I have the clicking in my right leg, but when i do the fadir test there is no pain. Its been about a month from the big run, so i maybe totally overthinking this and just have a mild sprain or something. Would it be a sprain? Or do you think once its hurt it has to be a tear? Appreciate the video regardless💪🫡
You are welcome! That is good news the FADIR test is negative. It is an overuse injury, a month is adequate time to rest. Now start rehabbing the hip slowly. Then add walking back in in a couple of weeks. If that goes well, slowly add running back in.
Update for anyone that cares, im back to running, had a 8.4 mile run with 10:40 as my pace!
Congrats! That's awesome, thanks for the update. @@XLPlaylists
eindama abwl ghaliban ma tulimuna khiti alianjiliziatu..mae almadrab aldaaribat alianjiliziat alaa hadi alrukbat bieada.almi..ykharji.k'as.min alduw aldhakari wayuhdaa alm ..fama hu murdi braykum washukran lakum
Sorry I can't translate this.
Done a lot of the exercises,however, Doctor advises still will need a hip replacement. Seems an easy option too
Surgery can be helpful, especially if conservative care has been tried and not successful/more severe, chronic cases
Is it possible to get a tear when somebody , when you lay on your back , turn your foot totally outside rotation and after pull hard...I felt a strange sensation and the weeks after I could not move my leg outside ...had strained adductors also ..still not recovered ...an echograph said ' suspusion of labeal tear ? ...I need to know ..thank u
May be possible if you pulled hard enough. For your adductor issue, this video will help.
ruclips.net/video/o1Gu2UgF54g/видео.htmlsi=pbu8wd9SuTwvrUfB
@@PerformanceSportSpine Thank you . yes exactely ...He pulled way to hard ..without warning unsuspectedly...why what purpose ? ..He said later that he did this with all his OA patients ..but I did not have oa he said "cause I was só flexible " ..so I totally dont understand..still have to confront him ..on tape ..what was his goal ..I came for my back problem
@@PerformanceSportSpine thanx for the adductor video
Hi, ive a torn labrum. 35 year old male. The tear is approx 1 inch.
I haven’t ran in 2 years since I felt the tear.
My pain is manageable.
Can I cycle?
Can't say for certain, but it is likely that you can. Start slow and set a baseline or what the hip can handle, then gradually increase the duration
I just got my results, and they said I had alumbr tearof the hip,it has never moved are made any kind of clicking
What did they recommend for treatment?
@PerformanceSportSpine I started pt today ,I told him I did not want to get a hip replacement right now, I told him I wanted to wait till closet till retirement
ரேஷன் செய்த உடன் இந்த எக்சர்சைஸை செய்யலாமா
.
If you have pain should you avoid these exercises
That's hard to answer without an individual exam. Have you seen anyone for this yet?
But you will still need surgery as it won’t heal it’s self so save yourself the stress and time get it fixed then get the therapy and work them into your daily life for the rest of your life so you maintain a good hip
No you don't. Lots of people have a torn labrum on MRI and have not pain or issues. You don't know what you are talking about
@@PerformanceSportSpine assuming you have lots of pain , yeah it’s not just going away
Hip labrum tear and hip pain are not directly correlated. Lots of people have hip labrum tears are arent in any pain. Dont get the surgery. Balance your hip muscles. Practice mindfulness.
Of course there are people that have tears without pain. You don't need to balance your hips muscles, what even is that? How do you test that? Education and empowerment definitely help, mindfulness is a bunch of nonsense.
LOL. Many people have labral years WITH pain too. The surgery is totally worth it especially when there's a cam and/or pincer deformity, and not getting it fixed surgically can lead to cartilage damage because the joint isn’t protected within the joint capsule because of the torn labrum, which most likely leads to an additional condition, arthritis. Don’t be an idiot and tell people not to get surgeries when you don’t know anything about their cases.
@PerformanceSportSpine I had really bad hip pain and a labrum tear. Got the tear fixed and it made the pain worse. Practiced balancing my muscular strength and flexibility through PT and home stretching. Voila. No more hip pain. You guys are very rude by the way.
@iridiumvalkyrie9017 youre very rude. The surgery made my pain worse. I used PT, corrective exercise and mindfulness to heal my chronic pain. I can explain further if you'd like and provide resources.
@PerformanceSportSpine mindfulness is not a bunch of nonsense. I use it all the time in my practice to help people suffering from chronic pain. Including myself. I don't think you should encourage people to get surgeries they don't need from money grubbing surgeons before exploring other options. Hip labral tear surgery is an awful recovery that takes a very long time and your basically disabled for weeks or months. And like I said, it might not even fix your pain. If you haven't fully explored other options then I would still be an "idiot" and tell you not to get a surgery you might not need. If you think that's being an idiot then I'll take that.