Stretches for hip impingement

Stretches For Hip Impingement

Stretches for hip impingement are effectively beneficial. Hip impingement can really be a challenging condition to live with because it limits a person’s ability to engage in sports and does domestic chores, including work-related activities. However, these stretches for hip impingement will be beneficial to your health. It might be stressful to be diagnosed with Hip Impingement, also known as Femoroacetabular Impingement (FAI). The interesting thing is that you may usually reduce and perhaps totally eliminate the symptoms of FAI by adhering to these simple and direct tips and engaging in effective treatment. Continue reading to find out more about our top 4 stretches for hip impingement.

What Is Hip Impingement

Hip Impingement, in essence, refers to when one part of your body bumps into or presses against another part of your body. Due to this, the region would experience pain and even inflammation.

However, the most prevalent kind of impingement in the hip is when the front and top of the femur (thigh bone) slam into the socket of your pelvis when you pull your knee to your chest. As a result, there would be discomfort and groin pain. 

What Age Does Hip Impingement Occur?

Hip impingement syndrome most commonly affects energetic persons aged between 25 to 40 who don’t have a history of a hip injury. Regardless of having the illness for years, some patients are asymptomatic. Once symptoms appear, it strongly implies that there is some kind of cartilage or labrum injury.

What Are The Symptoms OF Hip Impingement

Symptoms of hip impingement include:

  • Limping.
  • Stiffness in your hips.
  • Groin pain occurs during or after physical exercise or sitting for lengthy periods.
  • Sudden loss of balance.
  • Difficulty bending your hip past a normal angle.
  • Having difficulty climbing the stairs.

Is Stretching Good For Hip Impingement?

Hip impingements generally adversely affect the hip flexors, which are the muscles that allow you to stand and walk. Each impingement in these muscles can cause serious pain and swelling and weakness, severely restricting your walking ability. Surprisingly, these symptoms are effectively managed by stretching the hip flexors regularly.

How Do You Treat Hip Impingement Naturally?

Technically, the treatment for hip impingement often includes exercises to enhance joint flexibility and range of motion, relieve muscular tension, and improve muscle control.

Best Stretches For Hip Impingement

However, the most common stretch is as follows:

1. Hip Flexor Stretches

Hip flexors, which are the muscles responsible for standing and walking, are usually affected by hip impingements. Every other impingement can severely weaken and soften these muscles, making it difficult for you to walk. However, these symptoms can be readily controlled by daily scheduled hip flexor stretches.

Stretches for hip impingement


  • Kneel on the floor and place a cushion under your knee.
  • Place the unaffected foot in front of you and take a long step.
  • Push your hips forward uniformly while retaining your body straight until you feel a slight stretch at the front of your back leg’s hip.
  • Hold for 30 seconds and then repeat 5 times.

2. Piriformis Stretches

Your piriformis muscle is a flat, band-like muscle found towards the top of the hip joint in your buttocks. Stretching it out is important for increasing hip mobility and eliminating discomfort and pain because it stabilizes your hip joint and extends and twists your thigh away from your body.

stretches for hip impingement


  • Lie down on your back and bend your knees.
  • Cross your leg that will be stretched over the opposite knee. Your ankle should be resting on your thigh, near your knee.
  • Support your bent leg by grabbing your thigh.
  • Pull it gradually towards your chest.
  • A tiny tug should be felt at the back of your hip.
  • For 15 to 30 seconds, hold the stretch. Then take a break.
  • Repeat the steps three to five times more.

3. Groin Stretches

Hip impingement usually causes groin and inner thigh tightness. Stretching your groin muscles or hip adductors can however help reduce pain and allow movement. Thus the sitting butterfly stretch is a simple hip impingement exercise that might help stretch out your muscles.

stretches for impingement


  • Sit up straight with your back upright and your legs out in front of you.
  • Bend your knees inward and pull the soles of your feet next to each other.
  • Allow your bent knees to descend to the ground gently until you feel a tug in your inner thigh and groin. If you desire additional stretch, thrust your trunk forward slightly.
  • For 15 to 30 seconds, keep stretching. Then let go.
  • Repeat the steps three to five times more.

4. Bridges

Strengthening the muscles in your lower back would help to keep your hip stable ever since hip impingement can and will make them weak.

stretches for hip impingement


  • Lie on your back with your feet flat on the floor and your knees bent.
  • Contract your abdominal muscles.
  • Lift your hips off the floor, keeping them in line with your knees and shoulders.
  • Continue to hold for three deep breaths, then lower your hips and repeat the steps five to ten times more.


Exercises that target the core, which aids in stabilizing your hip, as well as hip muscles, are essential for healing from an FAI. Functional exercise and stability can also facilitate restoring function and reducing pain. Furthermore, stretches for hip impingement are beneficial.

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