One Highly Effective Hip Impingement Exercise (Femoroacetabular Impingement - FAI)

Femoroacetabular Impingement (FAI) can be a tricky condition for many to handle. The pain can debilitate even the best athlete once it progresses to a certain point.

Interestingly, our focus with FAI is often on trying to buffer any bony abnormalities with strength and muscular stretching. However, I find that a strong focus on hip joint capsular mobility can be hugely advantageous by increasing the amount of slack in the joint - potentially adding a greater buffer against bony abnormalities and joint dysfunction.

In today's video, I highlight one highly effective hip joint capsule exercise to treat hip impingement. I also discuss the bigger picture that often gets overlooked when trying to understand the cause of Femoroacetabular Impingement.

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- Grant

About Your Wellness Nerd:
Your Wellness Nerd offers a new perspective on pain, injury, and improving your quality of life based on the work of one really passionate Physical Therapist. Grant is a HUGE nerd about optimizing human function and performance and hopes to provide the "a ha!" moment you didn't realize you were looking for.

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#hipimpingement #femoroacetabularimpingement #fai

[harshmore]

I've been trying to get rid of FAI for about 2yrs. Have tried everything in the book. I've found if I am really disciplined and do a bunch of rolling, stretching and mobility stuff it keeps it at bay but I need to do it constantly otherwise it just comes back with a vengeance. I did this stretch yesterday, and shortly afterwards there was a loud crack in my hip as I moved. Since then it's almost as if i've had a miraculous recovery. Pain and clunkiness is 95% gone, after doing it ONCE!! My hip hasn't felt as fluid and mobile as this in 2yrs. Praying to all the gods it stays this way. Going to do this stretch daily for sure!

[glorialongino]

Recently been diagnosed w/FAI & was so glad it was not my sciatica. I'm 73 & after watching this video, which was extremely helpful, I am hoping for relief from the the debilitating pain. I think it was very helpful to stress how sitting is such a factor in this particular condition.

[sweetysugar]

I couldn't deadlift and bulgarian split squat probably 1 year because of hip impingement. This stretch + band (pulling from lateral side) constantly fixed my issue. Thank you so much man!

[mbutler]

Thank you for the thorough explanation. For ppl who are just being diagnosed or introduced to FAI/Hip Impingement, this gave a really good explanation without any “over your head” medical terminology.

[lisaroyis]

Omg!!! I’ve had horrible pain for over a year!!! I swear my hip sang from relief in that position !!! Thank you!!! My first relief! 🙏🙏🙏 I’m sharing this with everyyyone!!!

[alexgreen]

I had an operation to repair labrum tears and shave the bone down in 2017. I've been great until about 2 weeks ago when swimming and I've been in constant pain for 2 weeks now.

An x-ray showed more bone growth and a little spine that's basically stabbing everything.

Will most likely need another op, but this time I have so much more knowledge to properly rehab afterwards.

Regardless.

I just did this on both sides and the burn was ridiculous. It was tight on my operation side. Honestly felt like the best stretch ever. My lordosis even feels great after doing that. Thank you buddy.

The before and after internal/external rotation difference was huge!!!

[HillaryLantigua]

I’m a dancer that was just diagnosed with FAI. I’m so grateful for this video. Really really want to avoid surgery

[zintavilde]

I just found this, I've had an unstable femur in right hip socket for decades, with limited mobility compared to the left. This exercise realigns it immediately and equalises mobility. I was told by so many therapists it couldn't be fixed!!! Thank you so much! Amazing.

[gdogfinally]

I am 52 years old and I have had hip impingement issues for years. I have been able to decrease my limitations and increase the intensity of my workouts. But I still have had relative limitations for a long time.

Hip thrusts, single leg step ups, Bulgarian split squats and banded waddle walks help.

But now, after I incorporated your specific protocol here over the last month, I have experienced really good results and greater function throughout my whole hip ROM.

As I have progressed more aggressively through the levels/steps that you have given here, it's gotten to a positive point where I can do 'ass to grass (ATG) squats' for the first time in decades.

Thanks brother.

[rancen]

Been working on my impingement for a while now and I'm just about over the hill. This and another exercise has provided the most relief wish I seen this sooner 😂

[PabloEdvardo]

thank you for this. I've been dealing with FAI for over 5 years and this is the first example of this specific exercise that actually worked. I'd seen it recommended with the band before, but whenever I did it I couldn't get the release right. You nailed it. One of the hardest parts about watching videos on this topic is that most people that make the videos are NOT dysfunctional, and so they can advise but they can't really understand the actual range of motion, and it's hard to demonstrate it on a healthy body.

[Danigirl]

Life-changing video! I've been struggling for two years with hip pain and after an MRI I was diagnosed with FAI due to hip dysplasia. This video has changed my life and given me instant temporary relief! Thank you!!!

[krismarie]

Wow I've been having hip pain for almost a month now, trying to do everything I can. And I just did this exercise/ stretch and I got up and could actually walk normal. I'll be using this daily!

[SuperHamdi]

I’ve had this hip/groin pain for 6 months now. I’ve done plenty worth’s of research and this is the only valid video I have came across. I felt instant relief after this. My body structure feels a lot better too! Thanks a lot :)

[Callaghan]

I don’t ever comment on a post, but I am so amazed by how effective this stretch is. Doc said it’s either surgery or PRP injections but this made me 80% better off the rip!!

[Sodalita]

I cannot express how much grief this fai has caused me for years. I just tried that stretch and the relief was indeed immediately felt. Thank you!

[nicolasmith]

Just wanted to say thank you so much for this explanation and stretch. I have Just had an X-ray and mri this week and been diagnosed with a cam FAI in my left hip. The pain started about 4 yrs ago but was intermittent and only got really bad the past few months. Today was a bad day with pain when walking so I needed to find some relief and stumbled across your video and it was immediate relief so thank you for this! I’ve never commented on a video before but felt compelled to do it for this one as it has helped me so much! 😊

[elizacrockett]

These stretches provided me with IMMEDIATE relief from the “bite” I’ve been experiencing in the front of my hip and groin for the last six months. I saw a PT and have been doing the assigned exercises with only a small amount of progress. So happy to find this one to add to my regimen. I’m now able to walk 3-4 miles on flat surfaces with ease and no consequences. Hoping to be back on my bike and hiking hills again in a month or so. Thank you SO MUCH for this simple and effective stretch!!!

[pavebadurina]

Really felt a relief with this one. Other YouTube videos didn't help much. Thank you will try doing this daily

[quinnwilliams]

I've watched a couple hours of YouTube videos on this today and this was one of the greatest. 👊👏👏👏