Essential Hip Impingement Tips

Hip Impingement Treatment: Key Modifications for Pain Relief

In this guide, we cover Activity Modifications to help manage hip impingement pain. Full name = Femoroacetabular Impingement (FAI) 

1. Sitting: Avoid Hip-Closing Positions

To minimize symptoms while sitting:

• Adjust Seat Height: Raise your seat to keep hips open.
• Avoid Crossing Legs: Keep feet flat to reduce hip pressure.

2. Modify Aggravating Movements

Repetitive hip flexion movements can worsen symptoms.

• Lunge Instead of Squat: Use a lunge to get low, keeping the symptomatic hip straight.

3. Shoe Fit Adjustments

Simple adjustments can ease hip pain:

• Loosen Laces and Use a Shoe Horn to avoid deep bending when putting on shoes.

4. Exercise Modifications

Proper form in exercises is key to avoiding impingement.

• Deadlifts: Use larger plates to reduce hip flexion and widen your stance.
• Squats: Try half squats and use a wider stance to reduce impingement.
• Cycling: Ensure the saddle is high enough to avoid deep flexion. 

Final Thoughts

These small adjustments can significantly reduce hip pain when impingement is the cause. 

This blog post comes from the content of my recent hip pain online course: https://lawrenceacademy.mykajabi.com/store