Best Mobilization Technique for Hip Impingement

Think hip problems only come with aging? Think again - all that repetitive activity you do to stay active can contribute to femoral acetabular impingement.
Check out this hip capsule technique that will help you get that femur head back in the center of the acetabulum socket and help reduce FAI pain.
Read more here: www.precisionmo...
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For more training tips, connect with me on Facebook: / precisionmovement.coach
And visit the blog at www.precisionmo...

[@wearerockstarz85]

Your voice is so cool! And your body mechanics comprehension is awesome

[@TruePhil]

How is it cool?

[@lindekarr4715]

Thank you so much! This has helped immediately, and I've been trying different exercises for years. Thanks again, 😊

[@PrecisionMovementCoach]

Glad it helped!

[@jackjeu]

Same with me, 6 years with pain in groin and right hip, even in my right foot. I start doing this exercise and the very next morning, I feel release

[@PrecisionMovementCoach]

@@jackjeu awesome!

[@lindekarr4715]

@@jackjeu kzbin.info/aero/PLZDeBe-d7Y5ZFLrQl2X1p0cTFSfemtOo8 here is just a small sample of all of the exercises that I have tried. Hope it helps. - Linda

[@chrisbrown2211]

Wow I'm pretty sure I have what you are talking about. I felt like I pulled a muscle while sprinting in high school, I saw a bunch of therapists and doctors but no one was able to help me. One orthopedic surgeon said I have acetabular dysplasia and said there is a surgery he could do but didn't even really recommend it. I will try this and see what happens. Thanks!

[@PrecisionMovementCoach]

I'm glad that you found my material and I hope that I can help you address the issue. Also check out this video: kzbin.info/www/bejne/aoqtineZrt52rZI

[@chrisbrown2211]

@@PrecisionMovementCoach will do for sure! Is FAI the same or similar to acetabular dysplasia? Thanks for replying btw! 🙂

[@PrecisionMovementCoach]

They are not the same but can be related.

[@cheehenry6994]

Many thanks Coach Eric !!

[@PrecisionMovementCoach]

No worries!

[@chilloutzone80sgirl]

Hello Eric. I've recently come across you and your videos and love them. I have FAI in both hips but since isolation have been less active and found both are worse. Can you clarify if these exercises are OK to do everyday, and if so, for how long. I'm not sure how much I should be doing. You are clear and precise and I love your detailed explanations as well as your calm manner. Thanks from Fiona in Wales 🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿

[@PrecisionMovementCoach]

Welcome aboard! Go ahead and do these exercises daily. Try doing them for 1 min each and see how it goes.

[@russhillman4973]

Interesting. I've always had I guess some hip impingement more so on the right side. The biggest thing I always saw was laying down bringing the knees to chest for stretch, I could only bring right knee in so much before front hip would hurt. Never quite understood why. Going through PT now 7 months in for a L5 Fusion, and working on core strength, I have had two different times where right front hip flexor would get like a sprain, sore for a good 10 days. Seems like weighted sit to stands, squatting down to pick things up, etc would trigger it. I got to looking one day and noticed my right foot is turned out probably 30deg, and decided to do some research. Watched several videos and such online including your video's, and sure enough I have ridiculously limited internal hip rotation both hips. I'm surprised my PT didn't really mention this but gonna work on some of your drills here to try and get these 52 year old hips to get some internal rotate some.

[@PrecisionMovementCoach]

Hi! Thanks for stopping by and commenting. We are here if you ever need more advice or asssitance :) - Coach Joshua, Team PM

[@vicschannelthevictor6851]

Great video! Good info.

[@PrecisionMovementCoach]

Thanks!

[@lindekarr4715]

For those of us without a place to tie off the band, my boyfriend screwed a large hook to the heavy wooden dresser in the room and I hook the strap to that. Just make sure that it is locked in and will not snap off. We put three of these, low middle and high. 😀 Or even better, get a door or large cabinet handle that uses two screws, then the bungee will never slip off.

[@PrecisionMovementCoach]

Nice! This can help for anyone who isn't as handy with the tools: www.amazon.ca/Resistance-Attachment-Exercise-Perfect-Workout/dp/B08T62PR1X/ref=asc_df_B08T62PR1X/?tag=googleshopc0c-20&linkCode=df0&hvadid=459878417444&hvpos=&hvnetw=g&hvrand=5828752357311896581&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9001042&hvtargid=pla-1214280348644&psc=1 - Coach Joshua, Team PM

[@loriputhoff4290]

This has really helped me. Can I do the exercise more than once a day?

[@PrecisionMovementCoach]

That's great to read. Once per day and 2 - 3 times per week is sufficient :) - Coach Joshua, Team PM

[@mcflurry6670]

3:44 LMFAOOOOOOOOOO

[@PrecisionMovementCoach]

What's so funny?

[@mcflurry6670]

@@PrecisionMovementCoach you made a joke

[@Jacemanila]

My issue I have is pain on my right side of my hip on the bone when I run. Does anyone know the name of that bone or if there is a specific name for my issue. When my foot strikes the ground I feel it.

[@PrecisionMovementCoach]

Try this out: www.precisionmovement.coach/tensor-fasciae-latae-pain-techniques/ - Coach Joshua, Team PM

[@zofiaprokop5933]

How about a somewhat opposite problem - (significantly) limited external rotation in the flexed position? I'd be very grateful for any hints re: effective techniques. And btw thanks so much for all your materials! :)

[@PrecisionMovementCoach]

This article should give you some ideas: www.precisionmovement.coach/technique-hip-internal-rotators/

[@zofiaprokop5933]

@@PrecisionMovementCoach Thank you!!! I'll check it out

[@bbjonas4233]

Kelly Starrett does this facing parallel to the band. Wondering why you do it with the band behind you? Does it work different muscles? Thanks

[@PrecisionMovementCoach]

That is one way to do it in order to traction or create space in the joint capsule. The technique that I am using here promotes joint centration as well as polishing the head of the femur and acetabulum for smooth movement.

[@ulfeliasson5413]

I'm a runner. Will this help my FAI? Going insane from this affliction

[@PrecisionMovementCoach]

It's worth a try so have a go and let us know how it goes. This video can give you more ideas: kzbin.info/www/bejne/aoqtineZrt52rZI - Coach Joshua, Team PM

[@ulfeliasson5413]

@@PrecisionMovementCoach Thank you. Much appreciated. I will do the exercises as often as I can in the weeks and months ahead. You never know, maybe it will work. Thanks a million.

[@ulfeliasson5413]

I have been doing your exercises and a few others from other videos on KZbin. After a month or so, I am feeling better than I have in two years. Thank you so much! I actually think that kicking a soccer ball with the bad leg has helped as well. Not many kicks. 10-20 every third day or so. Feels like the leg has loosened up a bit. Still not fully recovered, but man, I am so happy and grateful where I am now. It has been two wasted years. Now I see the light in the tunnel if improvements continue. Just a little bit more and I will be running marathons again. Tried a 30 sec sprint today at full speed. Just a little pain afterwards. I will let you know how things progress in a month or so. You are a lifesaver :-) Thank you!

[@PrecisionMovementCoach]

@@ulfeliasson5413 Nice! Thanks for sharing your progress and keep up the great work :) - Coach Joshua, Team PM

[@Tj-sg4vi]

what do i do if i have pain in external rotation not internal, do you have a video for it?

[@PrecisionMovementCoach]

Hi! This exercise will still be useful. Also, check these out: kzbin.info/www/bejne/eWTEqmuQi8mKfdk Let us know if you have any more questions and thanks for stopping by :) - Coach Joshua, Team PM

[@Tj-sg4vi]

@@PrecisionMovementCoach thank you!

[@jimialeggio]

I'm finding this very helpful. One question, do I need to worry about the band pressing on the femoral artery? I feel some pressure of the band(I'm using an orange tube), way up on the inside of the thigh, and its gives me a little pause. I lowered the band a couple of inches so it is not so high up into the groin. Can you comment on that....I love your approach!

[@PrecisionMovementCoach]

If the band is touching nut sack, it is too high. And make sure the angle of the band is straight back from your femur (thigh bone), such that you don't put more pressure on the inner thigh with the band - doing so indeed exposes the femoral artery to greater pressure, aaaaand probably not beneficial.

[@joncen2658]

When I do one of your techniques about FAI butterfly reach, my tfl fires and cramps madly. Same with 90/90 scissor switch.

[@PrecisionMovementCoach]

That is actually ok...the cramping indicates that the muscle is weak at that range and needs to be strengthened. Keep working on those positions as best as you can and try to increase your tolerance to the cramping. They will strengthen over time. - Coach Joshua, Team PM

[@dianagallagher9434]

Where can I find those videos? (Butterfly reach and 90/90 scissor switch?)

[@joncen2658]

Instead of in flexed and internally rotated position, I feel pinching pain in flexed and externally rotated position. Should I do the opposite of what you are doing here?

[@PrecisionMovementCoach]

It's definitely a good idea to experiment with the technique to find a beneficial position using the concepts promoted here. - Coach Joshua, Team PM

[@jellevlassenbroeck1596]

I have been diagnosed with FAI and tried this mobilisation a few months ago. However, it resulted in nausea and posterior pain which lingered for days. Is that a known potential side effect, maybe due to too much tension (band too heavy)? Since then I haven’t dared to try it again and have essentially stopped all lower body work apart from core strengthening, clams and side lying abductions.

[@PrecisionMovementCoach]

Definitely try with much less resistance. It should not cause those symptoms.

[@agcouper]

Have you tried it again? I have the same problem as yours: tried it once and ended up with pain.

[@JoudanJanaiHa]

Hi Eric! What if I do not have the band, or the ability to attach it to a wall?

[@PrecisionMovementCoach]

The exercise still works without the band. A door anchor like this can help you if you do not have a wall attachment: www.amazon.ca/Heavy-Duty-Anchor-Resistance-Bands/dp/B08979MY1R/ref=asc_df_B08979MY1R/?tag=googleshopc0c-20&linkCode=df0&hvadid=335346879266&hvpos=&hvnetw=g&hvrand=9521924385177398272&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1001970&hvtargid=pla-911594514899&psc=1 - Coach Joshua, Team PM

[@mimjan5496]

Where can I buy that band? Or where do you recommend I purchase it?

[@PrecisionMovementCoach]

Amazon.

[@mimjan5496]

@@PrecisionMovementCoach What brand is the resistance band? Thanks there are many on Amazon. What BRAND?

[@xbriskx]

I tested positive on the FAI test, should I do this one?

[@PrecisionMovementCoach]

Go for it but stop if it causes pain or you cannot do it in a pain free range of motion. - Coach Joshua, Team PM

[@robk9330]

Hi, I do get some minor pinching on the front and side of my left hip, but it started after I tried doing a difficult hip capsule stretch. It seemed to aggravate my hip, but the pinching has never gone away. I don't have any pain, just annoying pinching and stretching feeling behind my pelvis, so would this still be for me? This mobilization does seem to give me more hip internal rotation when I tried it once so I'm guessing it can still be useful for me? I don't get any of that sharp pain you describe, so I'm wondering whether it could be something else. Thanks.

[@PrecisionMovementCoach]

It's worth a try!

[@brydobhoy123]

Thanks for the video. Try keep this short, this started with me with severe back pain, then grew into exactly what you are saying. I get a pinching when bringing my left knee towards my chest, I also cant internally rotate my left leg without getting a burning pain right on my hip. Does this also cause back pain ? I seem to have a chronic tight ql(or so my physio says) but I dont know if its related.

[@PrecisionMovementCoach]

It could totally cause back pain. Did you try out the exercises in the video?

[@brydobhoy123]

Precision Movement by Eric Wong Thanks for replying. I just did it there, i have a pain on the top of my thigh. My problem is when this problem first arrive I kept playing football(soccer) and going to work , I have a manual job. This cause me to have muscle aches all over my body, dont know if my body was compensating for my hip impingement. Oh and I also get ground pain when I move my leg in towards the the other leg .

[@michaelweaver226]

Hi Eric, I have played hockey since I was 5. I am now 37. I have very little internal rotation. I grew up playing forward but now getting into playing goaling. My butterfly is very narrow due to my lack of internal hip rotation. I am following your exercises to increase internal hip rotation and your exercises to assist my TFL because it is very tight. I have zero desire to get surgery but, is it possible that my hip joints have so much wear from hockey that I have calcium buildup/bone spurs that will prevent my potential for internal hip rotation?

[@PrecisionMovementCoach]

You should be able to improve your hip internal rotation a great deal by following the techniques that I promote. This is a good place for you to start: www.precisionmovement.coach/hip-flexibility-solution

[@utubeskreename9516]

@@PrecisionMovementCoach Loving your insights, and the fact you ACTUALLY ATTEMPT TO REPLY to people in your videos' discussion areas. Do you think your "Hip Flexibility Solution" program could be beneficial to someone with FAI?

[@c0nor315]

Hey Eric. I noticed you say to actively move the hip in this routine whereas you say to passively move the hip in the kneeling routine in the HFS. I'm following the HFS so should I actively or passively move the hips?

[@PrecisionMovementCoach]

Consider the instructions as they relate to the specific program or segment. Follow the HFS directions when you are doing that program. For hip impingement and specifically when you are doing the material in this video, then follow this set of instructions.

[@sunyasheikh4473]

do these exercises put the back into extension? i am trying to maintain a neutral back because of extension intolerance and wanted to know if this would be okay for that

[@PrecisionMovementCoach]

You can do these exercises while keeping your spine in a position that is not provocative for you. Try it out and let us know how it goes :) - Coach Joshua, Team PM

[@arnaudfontaine576]

Hi Eric, Thank you for all your videos! A question I have is that my painful hip is my right one, which is also the most flexible by far (diagnosed FAI 10 years ago). So it seems strange to me that the one with the biggest range of motion is the painful one. On the other side I'm stiff as hell but I never had pain! Would you have any insight on this? Thank you again!

[@PrecisionMovementCoach]

Thanks for writing to us! First of all, as you have discovered pain and range-of-motion are not necessarily correlated. It's tricky to say why you are or aren't in pain as everyone experiences it differently. We hope that the material in this video can help you out along with the other resources that we have available to you. - Coach Joshua, Team PM

[@arnaudfontaine576]

@@PrecisionMovementCoach yes I understand that it's difficult to say from far 😬 Thanks for your answer and have a good day!

[@TruePhil]

You say 10 circles and 10 seconds, which one is correct?

[@PrecisionMovementCoach]

10 circles or 10 seconds...whichever comes first.

[@alexbradley7379]

Hi Eric , I have looked at your recommended exercises and I am unable to to the butterfly as I am to stiff to extend my leg outwards and internally rotate.

[@PrecisionMovementCoach]

Continue to work on it and modify it so that you can perform it to some degree. Try putting your hands on the ground for support and leaning backwards somewhat. You will improve with time and practice :) - Coach Joshua, Team PM

[@alexbradley7379]

Thank you .. I am 28 and have been having pain in right groin/hip and weakness in leg for a couple of years now when in certain positions for example when doing the 4 point joint mobilisation exercise on my right leg I can feel a sharp localised pain during the circles when hip are pushed to the left. Not quite sure what the issue is if it is hip impingement but doctors and physios do a few checks and say everything is fine and I just need to strengthen but I feel there is something not quite right and my mobility is limited for my age.

[@PrecisionMovementCoach]

@@alexbradley7379 check out this article: www.precisionmovement.coach/femoral-acetabular-impingement/ Make sure to modify any exercise that causes pain no matter how small the movement is. - Coach Joshua, Team PM

[@alexpavchinski]

What if you don't have access to using a band?

[@PrecisionMovementCoach]

It will still work if you don't have a band :) - Coach Joshua, Team PM

[@tennisisphysical]

Awesome channel bro. #govegan #compassion

[@babycakes2077]

Driving induces this

[@PrecisionMovementCoach]

Agree completely. Eric wrote this article for that reason: www.precisionmovement.coach/driving-hip-lower-limb-mobility/ - Coach Joshua, Team PM

[@daveforgot127]

If I ride a stationary bike while doing that stretch that will help me More won't it?

[@PrecisionMovementCoach]

I don't think that it wise. The idea is to put your body into the specific position that I demonstrate while doing the movement in a controlled way. Being on a bike will reposition your body away from the ideal setting.

[@Fitnessdiva320]

when i do these circles....my low back hurts....what am I doing wrong or is there something else wrong here?

[@shelleewadsworth6749]

Make sure you are tilting your pelvis so your back is flat.

[@PrecisionMovementCoach]

It's hard to say without seeing you in person. It could be that you are doing it in a way that is putting pressure on your lower back. Can you try tilting your pelvis in different ways to alleviate the pressure?

[@vaughny7258]

If i have posterior tilt should I still do this?

[@PrecisionMovementCoach]

WHOOPS sorry for the delayed reply... definitely add it in - will be helpful regardless of your pelvic alignment.

[@vickiwilkinson6826]

😊God your amazing man

[@PrecisionMovementCoach]

Thanks :)

[@benjaminteitelbaum1073]

Happy wife, happy life. Happy Swivel, Happy hipple.

[@PrecisionMovementCoach]

So true.

[@angelacozier4077]

I have a band but no hooks installed how can you do this at home please?

[@PrecisionMovementCoach]

Do you have a very strong railing or heavy piece of furniture that you could loop it around?

[@mimjan5496]

@@PrecisionMovementCoach Where to buy band? Which brand do you recommend?

[@dafe3795]

@@PrecisionMovementCoach Hi, in my case, I bought a strong band a couple of years ago not realising that I would not have anywhere at home where to loop it around...and I do not go to a gym as I train at home. Any suggestions on how to replace this exercise? Thanks in advance!

[@dafe3795]

@Chris Williams Thanks, got it sorted now...bought a band that has a piece to get it trapped by a closed door. Thanks for your suggestion anyways....but prefer to do this at home :-)

[@daveforgot127]

Lol your funny. Nice video.

[@PrecisionMovementCoach]

I try.

[@BruceLee9393]

Hey Eric, Quick question - can hip impingement result from overexericse? I was doing split squats with weight about 2 months ago and overdid it. After the workout, my hip was on fire and I could not lift it. It is much better now however the healing seems to have stalled. There is still a pinching pain in my hip socket whenever I do internal hip rotation. So wide squats, cossack squats, and getting into car all bring out the pain. Does that sound like it could be a hip impingement? Or because this happened due to over exercise, I'm wondering if a hip flexor strain is more likely culprit.

[@PrecisionMovementCoach]

It's hard to say what the root cause of the issue could be. This program can help you to figure it out: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM