How to Fix Hip Impingement (No More HIP PAIN!)

Step-by-Step Tutorial: How to Fix Anterior Hip Pain (Hip Impingement)

Step 1: Understanding Hip Anatomy and Impingement

1. The hip joint consists of the femur fitting into the acetabulum (hip socket).
2. During a deep squat, if you experience pain at the front side of your hip, it might be due to the femur impinging against the acetabulum.
3. Signs of hip impingement include pain when pulling your knee across your body or internally rotating your leg.

Step 2: Mobilization Exercise with a Band

1. Find a thick band (about 2.5 inches thick) and wrap it around your hip as high as possible.
2. Apply pressure with the band and push your knee into internal rotation.
3. If you feel a pinching sensation, increase tension on the band until you feel a gapping sensation in the hip joint.
4. Push the knee inwards to create tension in the lateral glute, then perform neuromuscular re-education by driving the knee out to the side.
5. Repeat this process about 10 times to recheck and see if your deep squat feels better.

Step 3: Strengthening the Glute Medius and Glute Max

1. Focus on the glute medius, which stabilizes the hip joint.
2. Perform hip airplane exercises by standing in an RDL position, bending the back leg slightly, and moving a few inches forward and back for 10 reps.
3. Ensure your foot stability by doing these exercises barefoot or in socks.
4. Do two sets of 10 reps on each side, especially on the impingement side.

Step 4: Movement-Specific Exercise with a Hip Circle Band

1. Use a hip circle band around your knees to create external rotation torque.
2. Set yourself in a squat stance, open your hips out to the side, and hold the position while engaging your glutes.
3. Slowly descend into a squat while pushing your knees out to the side against the band.
4. Progressively work on squat depth while maintaining proper hip alignment and glute engagement.

Step 5: Progression and Full Depth Squats

1. Over time, work on progressing the movement-specific exercise to eliminate the hip impingement sensation.
2. Once you can hold the position without pain, start loading up the barbell for full-depth squats.
3. Use a box squat initially to avoid impingement, then gradually transition to full-depth squats as your hip mobility improves.

Step 6: Maintenance and Precautions

1. Always listen to your body and avoid pushing through pain.
2. If you experience any discomfort or worsening of symptoms, consult a healthcare professional.
3. Incorporate these exercises into your routine to maintain hip mobility and prevent future issues.

By following these steps and exercises consistently, you can effectively address anterior hip pain associated with hip impingement and improve your squat mechanics.