Do you have hip impingement syndrome?

Are you experiencing persistent discomfort or pain in your hip? It might hip impingement syndrome. Hip impingement, also known as femoroacetabular impingement (FAI), is a condition where there is abnormal contact between the hip bones, leading to pain and limited range of motion. Understanding the symptoms, causes and treatment option can help you manage this condition effectively.

The hip joint is a ball-and-socket joint between the long femur bone and the pelvis. Hip impingement occurs when the interaction between these two bones become misshapen, leading to friction and impingement during movement. There are three main times of impingement. 

1. Cam impingement: Occurs when the ball-shaped end of the femur is not perfectly round, causing it to bump against the socket during movement.
2. Pincer impingement: Occurs when the rim of the hip socket on the pelvis (acetabulum) extends to far, leading to abnormal contact with the femur
3. Combined: This involves a combination of both cam and pincer impingement

Hip Impingement Symptoms

  Symptoms of hip impingement can vary from person to person, but some common signs include:

• Groin pain – usually during activities like walking, running or sitting for extended periods of time
• Hip stiffness – usually with activities that involve hip flexion and rotation
• Reduced hip range of motion
• Painful clicking or locking during movement

Exercises for Hip Impingement

Hip impingement syndrome may require medical intervention in severe cases, but a majority of cases can be treated conservatively through exercise.

1. Hip flexor stretches: stand tall and take a step back with one foot. Bend your front knee and lower your body into a lunge position, keeping your back leg straight. Hold the stretch for 20-30seconds and repeat on the other side
2. Hip strengthening exercises: incorporating exercises like clamshells and hip bridges to strengthen the muscles around the hip joint, providing better support and stability.
3. Physical therapy: customized exercises and manual therapy techniques can help improve mobility and reduce pain
4. Activity modification: avoid activities that exacerbate hip pain. Common activities include high-impact sports or prolonged sitting.

Hip impingement syndrome can be a challenging condition to manage, but with the right approach, you can find relief from pain and improve hip function. By understanding the symptoms, incorporating targeted exercises and seeking professional guidance, you can take proactive steps towards better hip health.