Hip Impingement (FAI) Pain Stretches & Exercises – Ask Doctor Jo


Hey everybody it’s Doctor Jo and Princess
Remy! Today we’re going to show you some stretches and exercises for hip
impingement or FAI. So let’s get started. So the first stretch is going to be a hamstring stretch. Take
a strap or a belt, you can use a towel or a dog leash, something that has a loop
usually works the best. You’re just going to wrap it around your foot here, I like
bending up the one that I don’t stretch just so it takes some pressure off my
back, so you’re going to lie all the way down and you want to keep that leg nice
and straight. Use the strap to pull your leg up, and try and keep that knee as
straight as you can because that’s going to stretch those hamstrings underneath. If you pull your toes down a little bit, that will give you an extra stretch, that
will help activate the calf stretching as well, so you’ll get a full stretch
through there. Make sure you hold the stretch for 30 seconds, come on back down,
and you’re going to do that a total of three times. So when it’s the hip where
there can be a lot of imbalances and that’s so close together, I would say
stretch both sides especially if you that’s so close together, I would say
stretch both sides especially if you seconds a total of three on each side,
really just get everything nice and stretched out. After you stretch out the
hamstring, you can kind of stay in that position. This time just go ahead and
bring that leg down because you’re going to come back up almost like you’re
stretching your hamstring, but now you’re going to drop that leg across your body
to stretch out the IT band, so now this going to drop that leg across your body
to stretch out the IT band, so now this way up at the hip and comes down past
the knee, so it’s definitely going to cause a lot of hip problems if it’s
tight, so again holding it for 30 seconds, coming back, take a little break or
switch sides and do that a total of three times. I’m showing these stretches
with a strap lying down, but you can stretch out these muscles a whole bunch
of different ways, so if you want to try stretch out these muscles a whole bunch
of different ways, so if you want to try exercises, but they’re pretty easy to do
with a strap or a belt or something like that, but you’ll feel it nice on the
outside of your leg there, and if you go higher, if you can, that stretches out a
little bit more, but try and keep your back flat on the ground, so it’s not
rolling over because then that’s not really getting that stretch. Trying to
keep your back down and just rotating that leg and that hip over. After you
stretch those out, go ahead and pull that loop all the way around your foot and
then roll over onto your stomach. I’m muscle, so again this might be an awkward
position for some people to get in, so if your quad muscle, but this is nice
if you’re already using the strap and you’re already lying down, so make sure
it’s around your shoulder so you don’t have to twist and pull and make your
back sore, and just start pulling and try and get that heel as close to your
bottom as you can, and so this time you should feel the stretch in front of your
thigh where that quad muscle is, and so again holding that stretch for 30
seconds and then come back down. And then since this is a tougher position to get
into, I’d stretch all three on one side and then switch it over and stretch them
on the other side, but so that 30 seconds 3 times getting that nice stretch in
there, where it’s not a painful stretch, but it’s a little bit uncomfortable, lots
of tension, and that kind of hurts so good feeling, not just hurt so hurt kind
of feeling. So after you get all that stretched out with the strap, you can take
that off and then you’re going to stretch your glutes and your piriformis
muscles. So those are the muscles kind of in the back which still all connect
around the hips, so if you’ve got that in the back which still all connect
around the hips, so if you’ve got that right here, so take the side that you want
to stretch, cross it over, the higher up you get that the better stretch you’re going to get,
and you should feel it right through here, so if you’re not feeling it very
much keep your back straight and then lean forward, so as I lean forward I get
a lot more stretch through here and again this is another one where you want
to hold it for 30 seconds ,relax it a little bit, and then come back into the
stretch, so again that impingement is right call it, so it’s right there, so
something’s getting impinged in there, and a lot of times when you have that
impingement, your labrum might actually be involved, so you can see an impingement
on an x-ray, you can’t see the labrum on an x-ray, so if you’re doing your
stretching and exercise and you’re not getting much better, make sure and go
back to your doctor and maybe get some getting much better, make sure and go
back to your doctor and maybe get some impingement. The next stretch is going to
be for your groin muscles because again that’s on the inside. A lot of
times when you have that pain, it’s in the front groin area, and it’s in the
back booty area, it’s kind of a “C” that’s a good way to test it. If you take
your hand make it like a “C,” put it through there, usually the pains in the
front there and in the back there and that’s how you know that there’s
something going on, so a good way to stretch the groin muscles is just to get
into a butterfly stretch. Pull your feet close them together, and then once you
start feeling a little bit of a stretch, then take your elbows and push downwards
on your thighs. If you feel like this isn’t very much, then you can pull your
feet in a little bit more and then push down, try and keep your back pretty
straight. Some people kind of like to curl it down, see I’m not getting as much
of a stretch as I am if I keep my back straight and push forward, so this is
another one you want to hold it for 30 seconds. Some people like to put their
hands out so if you start off and you have maybe a target right here, and you
can get to it then you’ll know if eventually you can get a little bit
further and a little bit further, but people tend to start curling their back
a little bit, so I like just taking my elbows on my thigh both,
and then pushing them down that way, and then get a nice stretch through that
groin area, those abductors inner thigh muscles. So after you get all that
stretched out, you’re nice and loosened up, now you want to strengthen those muscles. So great way to strengthen all those hip muscles is to do a four-way hip exercise. So we’re going to start lying back down again with the exercises, and we’re going
to start with a simple straight leg raise. I like to prop up my other side
not only to get a target for your leg, raise. I like to prop up my other side
not only to get a target for your leg, when you have that hip pain that hip
impingement, you’re going to have a when you have that hip pain that hip
impingement, you’re going to have a prop this leg up it’s going to take
pressure off of the back. You want to keep this leg as straight as you can, so
if you pull up your toes that helps kind of lock out the leg, just bring it to
about even up the other side, so you of lock out the leg, just bring it to
about even up the other side, so you momentum to get up, just bring it to
about right here, and then slowly come back down. That’s the important part going slow and controlled. If you’re just swinging it up
and down like this, you’re using momentum, and that’s not really strengthening
those muscles, so go nice and slow nice and controlled coming back down. You
don’t have to touch the ground that will make it harder, but if you need to
instead of just going up and down without touching you can kind of stop
and reset each time, but if you get to 20, 25, 30, and it’s easy, then you can add a
little ankle weight on there. So basically with the 4-way hip, you’re
just going to keep turning all the way around, but I’m just going to show you
how to do it, I might be switching legs, but usually you can just keep the same
leg and go all the way around, but I want you to be able to see me doing it. So
this time you’re going to roll this way, still use a strengthening this leg, but
now you’re going to strength the inner inner side, those adductor muscles. So
with this top leg here, you can either prop it up behind it, or you can prop it
up in front of it, it’s really up to you, it’s for your comfort level, it doesn’t
particularly matter if it’s in the front or the back. I’ll show you the back way
just because it will be a little easier for you to see my leg. Same
kind of concept, you want to keep that leg straight, you want to pull up your
toes, and you really want your leg to go straight up and down, so you don’t want
it going forward. You lift like this, you want it just to go straight up and down,
now you can see my leg’s not going very high just because in this position it’s
not going to go very far, but you’re really going to feel those adductors
working, so nice slow and controlled, again nothing big, nothing fast, but
just working those muscles making them do all the work instead of using
momentum. So now you roll over onto your stomach to do the leg extension, so
same thing with the leg extension, I’m going to use this leg now, but just so
you can see it a little bit better, you want to lock out that leg, pull up those
toes, keep your hips down. A lot of times people want to kick up high and they try
and kick like this, but that’s really not working those hip extensors, so really
keep those hips on the ground, keep that leg straight, and just do a little lift. You can see I’m not lifting very high, of using my body to do the work, so just
little lifts off the ground coming back down. Try and keep your leg as straight
as you can. Sometimes your knee wants to bend a
little bit for this, that’s okay, but like as straight as you can, so again
starting off with 10 and working your way up from there, and then so normally
then I turn the other way, but I’m just going to turn this way, and now you’re
going to do hip abduction – ab, going up this way. So the biggest thing with this
one is you want to keep your hips pretty perpendicular to the floor, so try not to
roll them when you’re going back and forth ,and keep your toes tight pulled up
toward you. Keep that leg tight, but when back because you want to be in a
straight line, so if you try and kick back a little bit that will help
activate those muscles out on the side, so not going up this way, but kicking
back, leading with your heel, going that way. So same thing, doesn’t have to be a big
lift, but you just want to lead with the heel and kick up and down, starting off
with ten to fifteen and working your way up from there. Then while you’re kind of in this position, you’re going to do a clamshell
exercise, and this really works that glute med, the medius area right there,
that has a lot to do with the hip and how we walk and keeping everything
stable, so this time bend both knees kind of placing one foot on top of the other
and then one being on top of the other this one’s also very important to keep
those hips perpendicular, straight up and down. People tend to want to roll when
they open up like that clamshell, but if you do that, again you’re not using the
muscles so if you have to lean up against a wall where you’re doing it,
that’s fine this is more important than the height so keep your feet together
and just lift that top knee off of the other, so again it’s not this, you’re
not rolling, but you’re just coming straight up and back down, so again if
this becomes easy you can either put a little ankle weight on your thigh or you
can use a resistive band, but make sure that you’re comfortable. If this is
uncomfortable, make sure you’re lying all the way down so you’re protecting the
rest of your body. So there you have it, those are your stretches and exercises
for hip impingement or FAI. Oh do you like that? If you’d like to help support
the channel, make sure you click up here, and don’t forget to subscribe by
clicking down here. And remember, be safe, have fun, and I hope you feel better soon.

39 thoughts on “Hip Impingement (FAI) Pain Stretches & Exercises – Ask Doctor Jo

  1. I'm having trouble doing cross legged type positions bc of knee injuries & surgery – my hips are already tight but since injury it's worse. How can I stretch hips with limited knee flexion?

  2. i have knock knees so no way can ever sit in a cross legged position and get my knees down, keep trying and its all that I can do!

  3. How often should I do the strength exercises? I know I could do the stretch exercises daily, but I have been told that you have rest your muscles for at least 24 hours when doing strength exercises. Is this correct? Thank you.

  4. Thanks. I have this FAI condition. I started doing regular hip stretches and foam rolling but neglected the strengthening exercises. That might be the reason I am still not recovering from the condition and experiencing pain doing weighted squats and other leg exercises.

  5. Hello,
    I am 49 yr old female with FAI CAM version, labrum tears. I'm in excruciating pain daily. Wanted to start stretching until I decide if surgery is my next step. If you have the labrum tears are exercises going to cause anymore damage (anymore than walking) which I have to do. Lol. Four back surgeries and I will say this FAI is a horrible existence. Looking for any helpful information you might could add. Thank you in advance. I'm now a subscriber.

  6. Hi there, I really like this video and explanation. Well done. This is my first time watching one of your videos. I have had this FAI symptomotology for a while now. I’m certain I can do most of those stretches but the piriformis stretch might be hard. Do you have a modification recommendation?

  7. Hey, Doctor Jo! 🙂 Thank you for this informative video!
    If you could give me a quick answer for these, I would gladly appreciate it and I believe it would help a lot of people:

    1. What is your opinion on using bands (band distraction) for FAI exercises ?
    2. If I have FAI on one side, should I do work on both sides just to make sure everything is right?
    3. Do you believe doing this is a good sequence : 1. Tissue work (foam roller, ball, Jack Knobber) (30 minute)s 2. Band work (10 minutes) 3. Stretching (15 minutes) 4. Strenghtening exercises (20 minutes) is a good place to start? If not, how would you change the sequence?
    4. For how long tissue work / stretching / band work / exercises should be done for one body part?

    Thank you again!

  8. doctors say I might have impingement in the hi[p due to start of growing bone. will exercise can stop the extra bone from growing ?

  9. I am not sure what I have going on in my hip. I tried these stretches and exercises and immediately felt relief. I will of course go to the doctor to get an official diagnosis and plan of action but while I wait for that appointment a few days of these seem to help. Thank you.

  10. wow, thanks for helping with what i suspected a problem that could never be resolved. my impingment was irritating and painful , these exercises have removed the pain…thank you xxx

  11. Hello Dr. Joe, thank you so much for this very informative video. At the moment my hip is so painful that it hurts doing the musculation exercises. In that case would you recommend doing just the stretches for a few days/weeks before starting the musculation?
    Thank you!

  12. I got hip imingement few days ago due to a wrong form of excercise that i did first time so it gives a slight pain after that excercise. But as according to video i dont get pain when doin thses excercise but when i push toes inside i am getting pain but the pain is not in groin it is at hip side i tried to give rest but that make worse but when i work and give a little stretch it gives releif. So what should i do is this hip impingement due to too much sitting i sit too much for studies should i do some stretches or give rest to that hip imingement and so little stretches like these. Should i get a appointment with my docter?

  13. thanks a lot! i have one question though: isn't it useful for muscles to tighten around the fai/arthritic area in order to not let the impact from daily movement damage the area more? wouldn't then stretching the muscles be contraproductive in the long run, eventhough it brought temporarily pain relief? greetings from germany to all my fellow fai brothers and sisters 🕊

  14. may I ask you Dr. this exercise and stretch should do on both side or on side that only have hip impingement.

  15. Joe,
    Have a small cam type of impingement about 58 deg. Also have sciatica from disk bulge. Will the exercises with the strap be ok with sciatica?

  16. These are great! I've been experiencing some hip/knee/heel/lower back pain on my left side and these stretches helped some relief. I've been skateboarding for years and now 30 starting to feel tightness more. Will this help with the hip feeling jammed like it needs to pop? It feels like my left leg is misaligned until I can get it to pop but the tricky thing is getting it to pop. Should I just do these stretches everyday so I don't jam up or what could I do?

  17. Haii Dr☺️ am having pincer type FAI . Am 14 weeks pregnant now… sometimes i am having pain on my groin area.. will it get worst during pregnancy mam?? I am so afraid of that…😞

  18. How long does it typically take before you start to feel the benefits of these exercises, and should I try to carry these out on a daily basis?

  19. Purchase a stretching strap like the one used in the video here: https://amzn.to/2WYujh5 (affiliate link)

  20. Thank you for such a great, helpfull video, really appreciate your knowledge AND demonstrations to HELP us viewers , that might be in pain

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