Lawrence Academy

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
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The three most important strategies to help manage Osgood-Schlatter's and reduce knee pain.

Strategy #1: Reduce the painful activities by 50%. If training twice a week, cut it down to once a week. This will allow time for recovery and pain reduction. This approach is much better than what many doctors often prescribe, which is total rest for several weeks—a difficult and frustrating option for young athletes.

Strategy #2: Prioritize the important training and events. Don’t try to do everything. If playing for your school, your local village team, and another team, prioritize the key events and practices that matter most. This will also allow for some recovery time and pain relief.

Strategy #3: Switch to alternative activities that are lower impact. If running and jumping are aggravating the pain, switch to activities like swimming, walking, rowing, or cycling.

If the knee pain doesn’t improve after following these strategies, activity levels may need to reduce further. 

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The research studies collectively support the use of cervical traction as an effective intervention for neck pain, particularly when combined with exercises and manual therapy.

• Raney et al. (2009) developed a clinical prediction rule to identify patients with neck pain and radiculopathy who would benefit from cervical traction and exercise, showing positive outcomes when both are applied together.
• Joghataei et al. (2004) compared intermittent cervical traction with exercise therapy and found that traction significantly reduces chronic neck pain when part of a broader treatment plan.
• Cleland et al. (2005) demonstrated short-term improvements in neck and arm pain when cervical traction is combined with thoracic thrust manipulation.
• Kumar et al. (2014) reviewed multiple studies, concluding that cervical traction is particularly beneficial for cases involving nerve compression.
• Young et al. (2009) compared cervical traction with a placebo in patients with cervical radiculopathy and
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