Are you feeling a pinch in your hip every time you move? If you’re considering surgery for hip impingement, pause for a moment. Surgery might address the symptoms, but what about the root cause, which often lies in the misalignment of your pelvis and femur? Let’s explore how you can address hip impingement naturally.
What Exactly Is Hip Impingement?
Hip impingement, or femoroacetabular impingement (FAI), occurs when there is an abnormal contact between the femur and the hip socket. This repetitive contact can lead to issues like labral tears, osteoarthritis, and potentially a hip replacement if not managed properly.
The Real Cause Behind Hip Impingement
Intriguingly, research suggests that individuals with hip impingement often exhibit an extra 5 degrees of anterior pelvic tilt—about 33% more than what is considered normal. This misalignment can often be corrected through targeted alignment and strength exercises, available through our MoveU program.
Signs You Might Have Hip Impingement
You might be dealing with hip impingement if you notice:
- Sharp pain near the groin or deep in the hip
- Low back pain during upright activities
- Discomfort with deep squats
- Limited hip flexion and internal rotation
- Groin or hip pain when rotating the hip
- Stiffness and clicking in the hip joint
Is Surgery the Right Option?
While hip surgeries have surged by 600% over the last decade, evidence supporting their long-term effectiveness remains scant. Surgery tends to address only the symptoms, not the underlying causes—like pelvic misalignment and muscular imbalances.
Exercises vs. Surgery: A Better Way to Manage Hip Impingement
Exercise alone won’t “fix” hip impingement, but the right exercises can increase body awareness and help realign your hip and femurs to move without impingement. These exercises are less about counting reps and more about enhancing your understanding of body alignment.
Step-by-Step Exercises to Address Hip Impingement Naturally
- Reduce Lower Back Curve: Focus on exercises that reduce the excessive curvature in your lower back, integrating deep core strengthening to support this alignment.
- Engage in Core Breathing: Incorporate breathing techniques that engage your deep core muscles, supporting the reduction of your lower back curve.
- Strengthen Hip Rotation and Abduction: Work on exercises that increase the outward rotation and abduction strength of your hips, integrating these movements into functional activities like bending and squatting.
- Upper Back Realignment: Learn to adjust your upper back alignment by mastering the scapula scoop and extending the upper thoracic spine to counter kyphosis.
- Femur Alignment: Perform exercises that reduce internal rotation misalignment of the femur, focusing on strengthening the glute max for outward rotation and the glute medius for hip abduction.
These exercises are progressive; as you improve one area, you’ll integrate that awareness into strengthening the next. This approach ensures a holistic enhancement from your feet to your neck, promoting pain-free movement throughout your body.
Embark on Your Journey to a Pain-Free Life
Ready to tackle your hip impingement head-on? Join our Core & Beyond membership. Start with our Abs and Beyond program, then advance through Hips and Glutes, and continue to our comprehensive body alignment and strength programs. We’re here to support your journey to a healthier, pain-free life!
With Love and Light,
Shantee