What Is Hip Impingement?
Femoroacetabular impingement (FAI) occurs when abnormal bone shapes cause pinching in the hip joint.
Types:
**Cam:** Extra bone on femoral head**Pincer:** Extra bone on acetabulum (socket)**Combined:** Both types togetherSymptoms:
Groin pain (especially with hip flexion)StiffnessPain sitting for long periodsPain with squattingCatching or clicking sensationImportant: What Exercises Won't Fix
FAI involves bone shape. Exercises can't change bone. But they can:
Reduce symptomsImprove functionDelay or avoid surgeryManage the conditionIf symptoms are severe or not improving, see an orthopedic specialist.
Exercises to Improve FAI Symptoms
Hip Mobility (Gentle)
Hip Circles (90/90)
Sit with legs in 90/90 positionCircle hips gentlyStay within comfortable range10 circles each directionSupine Hip Rotation
Lie on back, knee bentLet knee fall in and outGentle, controlled10-15 reps each sideProne Hip Internal Rotation
Lie face down, knee bent 90°Let foot fall out (rotates hip in)Hold 20-30 secondsDon't forceHip Strengthening
Clamshells
Side-lying, knees bentOpen top knee (feet together)Feel outer hip work3 x 15 each sideSide-Lying Hip Abduction
Side-lying, legs straightLift top legKeep hips stacked3 x 15 each sideGlute Bridges
Focus on glute squeeze, not hip flexionDon't let knees fall inward3 x 15Quadruped Hip Extension
Hands and kneesExtend leg straight backKeep hips level3 x 12 each sideSingle Leg Deadlift
Stand on one legHinge at hipKeep back straight3 x 10 each sideCore Stability
Dead Bug
Lie on backOpposite arm/leg extensionKeep back flat10 each sidePallof Press
Resist rotation3 x 10 each sideSide Plank
Maintain hip alignment3 x 20-30 seconds each sideMovements to Modify or Avoid
High-Risk Movements
Deep Squats
Limit depth to where no painBox squats may helpWide stance often betterDeep Lunges
Don't go too deepKeep torso uprightSit-Ups/Crunches
Repeated hip flexionReplace with anti-extension core workHigh Knees
Aggressive hip flexionModify to lower rangePosition Modifications
Sitting:
Avoid low seatsUse wedge to raise hipsTake frequent breaksSquatting (if you squat):
Wider stanceToes outLimit depthSleeping:
Pillow between kneesAvoid fetal positionSample Program
Daily Routine (15 minutes)
Mobility:
1. Supine hip rotation: 10 each side
2. 90/90 transitions: 5 each way
3. Hip circles: 10 each direction
Strengthening:
4. Clamshells: 2 x 15 each
5. Glute bridges: 2 x 15
6. Dead bugs: 2 x 10 each
Core:
7. Side plank: 2 x 20 sec each
Twice Weekly (Add to Above)
1. Single leg deadlift: 3 x 8 each
2. Side-lying abduction: 3 x 12 each
3. Pallof press: 3 x 10 each
What Actually Helps FAI
Research shows:
**Hip strengthening** — Most important**Core stability** — Reduces compensation**Movement modification** — Avoid aggravating positions**Education** — Understanding the conditionWhat doesn't help:
Aggressive stretching into painDeep hip flexion exercisesIgnoring symptomsWorking With Your Body
FAI management is about:
1. Staying strong — Muscle supports the joint
2. Staying active — Within limits
3. Avoiding provocation — Not pushing into pain
4. Being patient — This is management, not cure
When Surgery Is Considered
Conservative treatment fails after 3-6 monthsSignificant functional limitationEvidence of labral damageQuality of life affectedMany people manage FAI successfully without surgery.
The Bottom Line
Hip impingement requires:
Strengthening (especially glutes)Avoiding aggravating positionsActivity modification, not avoidancePatience and consistencyWork with your anatomy, not against it.
Foundational Rehab provides hip impingement management programs.