Hip impingement can be a difficult condition for someone to live with as it can limit his/her ability to participate in sports, perform work around the house, and complete work related tasks. At On the Go Physical Therapy we treat a lot of clients dealing with hip impingement pain (also known as femoracetabular impingement with or without labrum tears) and use these three hip impingement stretches frequently to help our patients get back to doing the activities they love.

#1 Internal Rotation Sleeper Stretch

The Internal Rotation Sleeper exercise is one of our favorite hip impingement stretches as it helps improve rotation mobility in the hip. Often this exercise can help athletes who have hip impingement symptoms perform lunges and step ups. This one is also great for individuals that feel hip pain when they’ve been stuck in a sitting position for a long time.

#2 Posterior capsule stretch

The second stretch shared in the video is a posterior capsule stretch for the hip. By stretching this tissue, many athletes will feel significant hip impingement relief with activities such as squatting or sitting for prolonged periods. This one can be great as part of a warm up prior to exercising.

#3 90/90 PAILS/RAILS stretch

The final hip impingement stretch we show is 90/90 Pails/Rails for improving hip external rotation range of motion. This stretch uses a combination of static stretching with isometric muscle contractions. This combination makes it great for creating long lasting changes in hip mobility which at the same time increasing strength of some of the deep hip muscles.

While hip impingement symptoms can be significantly disabling, stretches such as the ones above, combined with temporary activity modification and strengthening of the hip muscles can provide long term relief of hip impingement symptoms. We even regularly see the complete resolution of symptoms in people told they will have chronic hip pain unless they seek out extreme interventions such as surgery.

Please reach out to us for an appointment or a free phone call if you’d like to discuss your treatment options for hip impingement pain. Online booking is available here.