Two hip impingement physical therapy exercises that help reduce pain

Hip Impingement Physical Therapy

Stiffness in the groin. Popping or clicking sounds in the front of the hip. Pain in the buttocks or thigh. People who are feeling these symptoms could be dealing with an issue called hip impingement. 

This condition is also known as femoroacetabular impingement (FAI), and it occurs when abnormal contact occurs between the head of your femur and the hip socket. It’s estimated that up to 15% of the adult population has this hip condition. Physical therapists can show you exercises and other techniques to treat hip impingement symptoms. Here are two exercises that can be particularly helpful: 

  1. Hip flexor stretch

The hip flexor stretch is a physical therapy exercise that can offer benefits to hip impingement sufferers. The hip flexors are located at the front of your hip, and they help pull the hip forward and upward. Tightness in these muscles can result in the hip being pulled too far forward, which can lead to increased hip pain. Doing the hip flexor stretch can relax these muscles and lead to less pain. 

How to do the hip flexor stretch

  • Kneel down so the affected knee is on the floor. Your other foot should be in front of you and flat on the floor. 
  • Keep your torso straight and lean forward until you feel a stretch in the affected hip. 
  • Hold the stretch for 20 to 30 seconds. 
  • Return to the starting position and rest for a few seconds. 
  • Repeat these steps until you’ve completed three repetitions of the stretch. 
  1. Piriformis stretch

Another exercise that could be included in your hip impingement physical therapy plan is the piriformis stretch. Your piriformis muscles are located under the gluteus maximus in the buttocks. Their job is to help rotate the hip so that the knee and foot move outward, and tight piriformis muscles can lead to too much rearward pressure on the hip joint. Reducing this pressure and decreasing pain are two goals of the piriformis stretch. 

How to do the piriformis stretch

  • Lie down flat on your back with your feet flat on the floor. If necessary, you can place a yoga or exercise mat under you. 
  • Place the affected ankle over the other knee. 
  • Grab the thigh of your bent leg and pull it toward you until you feel a stretch in the back of your hip. 
  • Hold this stretch for 20 to 30 seconds. 
  • Return to the starting position, and rest for a few seconds. 
  • Repeat the steps for this exercise until you’ve completed it three times. 

Learn more hip impingement physical therapy exercises and other treatment techniques at Excel PT

Want to find out more about exercises and other treatment methods that can be used during hip impingement physical therapy? Our Excel Sports & Physical Therapy team is here to help you find the knowledge you’re looking for. We offer comprehensive evaluations that can determine if you have FAI. Our physical therapists also excel at building individualized therapy plans that can include therapeutic exercises and techniques like:

Contact our team today for more information about all the therapy services we offer for hip conditions or to schedule an initial appointment.