Best Hip Impingement Stretches video transcript:
What’s going on everybody? Zach Long here, doctor of physical therapy, to talk about my three favorite stretches to give to individuals suffering from hip impingement symptoms, aka femoracetabular impingement. That is pain in the front side of the hip as they do movements such as squatting, as they go through a running pattern, as they go about their daily life. So these three stretches are going to be incredibly valuable to help you out if you suffer from that.
The first stretch we’re going to do for femoracetabular impingement is going to be an internal rotation sleeper stretch. So I’m going to lay on my back and I’ve got my feet really wide and then I’m going to drop my knees in towards each other. And basically as I do that, I feel a stretch wrapping around the sides and back of my hip. So addressing internal rotation for people dealing with hip impingement symptoms can a lot of times bring them a little bit of relief. But if we’re too aggressive on it and we stretch really high up into their hip flection, that’ll actually increase their hip pain. So we got to be cautious by going down low here. If we need to give a little extra pressure, we can put our other foot on top and bring in a deeper stretch there. And that’s stretch number one.
Stretch number two is going to be a stretch for the posterior capsule of the hip. So this stretch is really, really good for individuals dealing with hip impingement. So I’m going to start on my hands and knees. And let’s say that my right hip is the one that’s having a little bit of an issue. I’m going to kick my left leg back and kind of out of the way. Then I’m going to take my right leg and I’m going to bring my foot in. After I bring my foot in, I’m going to shift my hips towards the right a little bit while keeping my pelvis flat. So it’s just a little side shift here. And then we’re going to sit back. And as we sit back, we’ll basically end up feeling a big stretch deep in the back side of that right hip. Now we’ve got three different levers that we can play with here. We can change the degree of rotation that we have, we can change how much side shifting we have, and we can also change how much we go into hip flection here to alter the stretch so that we get that big posterior hip stretch and we’re not creating any femoracetabular impingement symptoms because we don’t want to be doing that.
Stretch number three is going to be a 90/90 PAILs and RAILs. So I’m going to sit facing you now in this 90/90 position. So if I drew a line across my hips, my left leg is parallel to that line, my right leg is perpendicular to it, and both knees are at a 90 degree angle. I’m going to take this hand and press myself up tall. I’m going to keep my chest really high so that you can always read the writing on my chest, on my shirt, and then I’m going to lean forward. And as I lean forward, I get a stretch really deep in the backside of my hip. If you’re not feeling that, you’re probably actually dropping your chest down and letting your back round versus keeping that chest nice and high. We really want to do that. We want to keep our abdominals braced a little bit almost like somebody’s going to walk in and slap us on the stomach. And we lean into that good stretch. After we hang out in this stretch for about a minute, we’re going to imagine there’s a hundred dollar bill underneath our shin and we’re going to imagine somebody’s trying to pull that hundred dollar bill out from underneath us and for 10 seconds we’re going to drive our shin down into the ground really hard.
After 10 seconds of that, we’re going to actually try to go the opposite direction. So we’re going to try to lift our leg up, except we’re not going to move out of the stretch position. So because we’re at end range of the hip, it’s actually not going to be possible for this leg to lift up. And instead we’re going to focus on trying to do it even though we know it’s impossible. And for 10 seconds we’re going to do that. That’s round one of this stretch. I usually have people repeat this twice, so we’ll do the one minute stretch and then those two directions of contractions again. And there you have the 90/90 PAILs and RAILs. Number three of my three favorite exercises and stretches to give to individuals suffering from hip impingement to give them a little bit of relief.
Suffering from femoracetabular impingement? Dr Zach Long specializes in helping individuals dealing with this painful condition. We’d love to help get you on the road for recovery.