Tips to Continue Running with a Hip Labrum Tear #hiplabrumtears #fixyourpainnaturally

Another viewer asked about wanting to know more about how to safely increase mileage with a hip labrum tear.

In order to answer the question we need to understand a few things:
✅ A labrum tear is an injury to the tissue that holds the ball and socket parts of the hip together.
✅ A labrum tear can be the result of an overuse injury
✅ A labrum tear can be associated with “locking” of the hip joint which results in a decrease in motion of the hip

Getting back to the original question, the answer is simple - slowly 😀and yes it is possible to do an ultra (so don’t give up on those goals).

But there are some things you can do to ensure that you do not do any more harm to your old injury. Here are my recommendations:

1) Get a gait analysis done as your gait may have changed since the injury. This is an important component as it will help identify any other muscle imbalances you have.

2) Make sure to include balance and single leg strength exercises as well as functional movement base exercises.

3) Create a balanced running schedule. Two low mileage days during the week and one long run on the weekends.

4) Add swimming into the mix. Swimming is a great exercise to help increase speed and overall performance of your run. The extra bonus is - swimming increases ankle strength especially if you swim with flippers on.

5) Add in a recovery day to your schedule. This could be a yoga class, pilates class or stretch based routine.

6) Give yourself a complete rest day!

These tips above have helped my runners with hip labrum tears and even stress fractures get back to long distance running. So don’t give up hope!

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[abhish]

This is a great video, thanks for the tips! I had a lot of success with swimming when i initially injured my hip labram. Lots of swimming for 6 months but then started running 6 days a week before i knew it and hurt it again. Balance and recovery are so important!

[erichhonecker]

Like a broken bone healing stronger in that very place than it was before with added bone mass, does the labrum heal stronger once fully healed? And would using a heavy rubber exercise band pulling the ball ever so slightly from the socket while exercising help as seen in Squat University youtube videos, etc?

[traceyhalsey]

Hi Dr Heather, I cannot seem to find the swimming pdf. Could you post here?

[ulfeliasson]

Sounds like what I am having, for 5 years. Ungodly frustrating. I need to run.