A Fresh Perspective On Hip Impingement: Target The Opposite Hip
Hip impingement or femoroacetabular impingement (FAI) can be a frustrating condition for athletes and fitness enthusiasts alike. It often presents as pain in the groin or hip flexor area, hindering activities like squats, deadlifts, incline walking/running, and even just sitting comfortably.
Traditionally, the focus has been on stretching and strengthening the muscles surrounding the impinged hip. However, in my 5-6 years of personally dealing with hip impingement, this approach didn’t seem to cut it. It took a while to figure out, but I found that targeting the opposite hip actually gave me better relief and helped me get back to squatting and deadlifting heavier than before. In the video below I discuss this topic and tutorial three exercises that have helped keep my hips healthy and relieve my clients’ hip impingements.
Why Your "Healthy" Hip Might Be the Culprit
When your opposite hip gets tight, it can't bear weight properly. This forces you to shift weight to the other side, the one that's already unhappy (your impinged hip). This imbalance is the recipe for more pain and discomfort. So, by addressing the tightness and instability in the opposite hip, we can take the pressure off the impinged one and promote decompression and healing.
Hip Impingement Exercises: Tame the Opposite Hip and Decompress Your Impinged One
Now, let's get down to business. Here are 3 key exercises from the video to improve mobility and strength in your opposite hip, with some pointers to make them super effective:
1. Angled Piriformis Stretch: This exercise targets the pesky piriformis muscles and other external rotators that can get locked up in your opposite hip.
Perform 3 rounds of 30 seconds to 2 minutes of stretching on each hip starting with the non-impinged side.
Equipment: Towel or object to place under hip
Tips: Get comfy in a traditional figure-four stretch but place a pad, towel, or some object under the impinged side. This allows you to stretch the opposite hip to balance out the pelvis.
2. Hook Lying Low Reach: This exercise activates your hamstrings and helps you control your pelvis. This improved control prevents unwanted pelvic rotation, lateral pelvic tilt, and/or anterior pelvic tilt during movements, protecting your sore hip.
Perform 3 rounds of 5 breaths while maintaining hamstring tension
Equipment:
Yoga block or small ball for between the knees
Rolled up towel or shirt for under the low back
Foam roller placed under your feet
Pillows or foam roller for under the head
Tips: Use the video linked here to master how to do the breathing on this exercise.
3. Ipsilateral Wall Reference Deadlift: This hinging movement both strengthens and stretches the muscles in your opposite hip, especially the glutes, hamstrings, and deep hip external rotators we previously stretched out. Learning to load the opposite hip means better weight distribution and less stress on your impinged hip.
Perform 3 rounds of 12-15 reps or 3 rounds of 30-60 second isometric holds on each side, starting with the non-impinged side
Equipment:
Foam roller for knee and wall
Dumbbell or kettlebell
Tips: Maintain knee over the ankle, the weight against the shin, and sink your hips back behind you.
Important Note: Remember, listen to your body! Especially when working on the affected side, be cautious and prioritize stretching and strengthening the opposite hip first until you see some reduction in hip impingement symptoms.
Beyond Exercises: A Well-Rounded Approach
While these exercises are a powerful tool, remember that managing hip impingement requires a holistic approach. Here are some additional tips:
Maintain a Healthy Weight: Extra weight adds stress to your hip joint.
Master Your Breathing: Proper breathing mechanics during exercises help optimize core stability and protect your hips.
Modify Your Activities: Stay active, but listen to your body and modify exercises that aggravate your pain. Consider low-impact options like swimming or cycling.
The Takeaway: Rethink Hip Impingement Relief
By focusing on the opposite hip to improve mobility and strength, you can address the root cause of the imbalance and promote healing in the impinged hip. Remember, consult a healthcare professional for a proper diagnosis and personalized plan. But hey, with these tools, you can get back to conquering your workouts in no time!