If you’re feeling that nagging pinch in your hip when lifting, squatting, or kicking, you’re not alone. Hip impingement can sneak up on you, making every movement feel restricted and painful. The good news? The right exercises can make a world of difference, helping you relieve discomfort and get back to full strength. But be careful, some exercises can actually make the pain worse.
In this blog, we’ll walk you through which exercises you should avoid and show you better options that will keep you moving pain-free and performing at your best.
Exercises to Avoid
1. Seated Good Morning
Why avoid it? This exercise places a lot of stress on your hip flexors, leading to increased pinching and tightness in your hips. It limits your range of motion and can exacerbate the impingement.
2. Cable Hip Flexion
Why avoid it? Cable hip flexion targets the hip flexors, but hip impingement, can cause further irritation and tightness. Instead of lengthening the muscles, it shortens and inflames them.
Do THIS Instead!
Exercise #1: Eccentric Hip Lengthening
This exercise will help stretch and relieve the tension in your hip flexors, giving you more range of motion and helping to ease that pinching pain.
Step-by-Step Guide:
Position: Hold a dumbbell against your foot to keep it in place, and hug your opposite knee to your chest.
Lower Slowly: Count to five as you slowly lower your upper body, feeling the stretch in your hip flexor and quad.
Return: Return to the starting position and repeat for 8-12 reps over 3-4 sets.
Pro Tip: Use this exercise before squats or heavy lifting to enhance depth and reduce hip pain.
Exercise #2: Core Activation with Foam Roller
Activating your core can free up your hip joint and reduce the pinching sensation caused by impingement.
Step-by-Step Guide:
Position: Lie on your back with your knees bent against the wall at 90° and place a foam roller between them.
Engage Core: Push your lower back into the ground, tuck your pelvis slightly, and lift your arms up.
Deep Breathing: Inhale through your nose and exhale through your mouth, reaching your arms up while maintaining core tension. Repeat for 10 deep breaths.
Pro Tip: Squeezing the foam roller adds extra core engagement to relieve hip joint tension.
Get the full details of these exercises with this video:
Check out this video as well on how to fix tight hips:
Conclusion
Dealing with hip impingement doesn’t mean you have to stop training or living an active lifestyle. Do these exercises to relieve, rather than aggravate the issue. Start incorporating these right exercises to get relief and get back to performing at your best.
How We Can Help You
At Myokinetix Physical Therapy and Performance, we’ve helped countless athletes and active individuals overcome injuries and unlock their full potential. Whether you’re recovering from an injury or looking to take your performance to the next level, we’re here to guide you every step of the way. Our personalized programs are tailored to your unique needs, providing the right exercises and treatments to help you recover faster and come back stronger than ever.
Ready to take control of your recovery? Book a call with our team today and let’s get started on your pain-free journey today!