HIP LABRUM TEAR. BEST Exercises, Stretches & Advice for Hip & Groin Pain Relief

#hippain #groinpain #hippainrelief
The labrum is a ring of cartilage that goes around the femoral acetabulum (socket of the hip). It deepens the socket to improve the stability of the hip.
The labrum can become torn through an injury such as a fall or collision with another person. Depending on the location of the tear, it potentially can present as groin pain.
Labrum tears do not always require surgery. There has been substantial research that has shown structural deficiencies that are asymptomatic. However, the severity can warrant others to get surgery. The primary goal in rehab is strengthen everything around the hip to improve the hips ability to function even with a labrum tear.
Timeline:
0:00 Start
0:07 Introduction
0:24 Hip Anatomy/Function
0:52 Common Presentation
1:24 What causes labrum tears?
1:52 Don't Aggressively Stretch Hip
2:21 Exercise Level 1
3:55 Exercise Level 2
5:10 Diagnosis
5:22 Type of Tears
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. Redmond, WA Chiropractic

[@Rose-cb9py]

Thanks for sharing. I had. Labrum tear on my left him and limped for years. I finally got surgery and feel better. Now my right hip sometimes catches and clicks. But I’m glad I found your channel so I can do these exercises. Thank you 🙏

[@PerformanceSportSpine]

Yep! These exercises are great for both. Thanks for watching.

[@hobbeskillah]

30+ years of skateboarding got me here. All the pushing. Hoping these exercises help. Thanks

[@PerformanceSportSpine]

You got this! Things do catch up with us, often it just takes a little more effort and consistency.

[@monnoo8221]

clear explanation and good tips in a reasonably short video

[@PerformanceSportSpine]

Thank you! Appreciate the comment.

[@maylailum5335]

Awesome ‼️

[@PerformanceSportSpine]

Thank you! Cheers!

[@candyburg340]

Thank you so much for this video

[@PerformanceSportSpine]

You are so welcome! Thanks for watching

[@paulasmith5200]

Thank you for sharing. Really hoping I can strengthen my labrum.

[@PerformanceSportSpine]

I hope so too! Let us know if you have any questions

[@jillrich3534]

Very informative

[@PerformanceSportSpine]

Glad you think so! Thanks for watching

[@jade_08]

thank you

[@PerformanceSportSpine]

You're welcome!

[@mobilidade4269]

Excelente

[@PerformanceSportSpine]

Thank you! Appreciate the comments

[@Trump-all-the-way]

You’re spot on! No stretching

[@PerformanceSportSpine]

Yep!!

[@user-nx9ug7du2b]

Thank you for offering therapeutic exercises here. We’re all watching because we have these problems…so I was wondering what type of active exercise would be efficient and effective for someone with a tear? I saw that you mentioned not to clam shell in another video, are Pilates and yoga causing damage? Thank you so much for your time.

[@PerformanceSportSpine]

You are so welcome! And great question. Most the time it means you should keep doing and and all activites/exercises (multi-directional sports are the one exception). Make sure to do the rehab and then ease back into the exercise like Pilates/Yoga. And see how the hip respsonds. Then adjust the frequency/duration/intensity accordingly. Most of the time, damage only happens with acute, severe trauma.

[@user-rb2ym4be5f]

Спасибо❤️

[@PerformanceSportSpine]

Thank you!!

[@maryalgar8779]

QUESTION: around Minute 2:56, where you are pressing your outside foot into the ball on wall - where is your right leg? I think you said "laying on your back", but how are you keeping your right leg out of the way?

[@PerformanceSportSpine]

It is tucked backwards under my hips. So the right leg is back at an angle, with my right foot under the left hip. Hope that helps

[@jacklhota6734]

I cant achieve a deep squat with my torn labrum, is there still benefit to doing the kettlebell side lunge even if I can only properly do a quarter/half squat? As others have said, awesome video. Short but very informative. Great job.

[@PerformanceSportSpine]

Yes, absolutely. Always better to modify an exercise than not do it. Thank you for the nice comment!

[@joanneglas4851]

Great video. I was diagnosed with hip impingment,,, a year ago Doing exercise ,,, now I have a groin hurt, maybe this what you are saying I will strengthen it this way Thankyou …

[@PerformanceSportSpine]

Thank you!! Appreciate the nice comment. If you have hip impingement this video will help as well. kzbin.info/www/bejne/fIesi4aEhrqjf9k

[@janecj9569]

I've been dealing with this for years. Apparently I keep re-injuring it. I haven't tried these exercises, so I'll try them. The groin pain is killing me with not being able to do squats, etc. Seriously desperate. Have labrel tear, and tendon tear from sit bone to hamstring. Now bursitis showed up.

[@PerformanceSportSpine]

Sorry to hear that, you may also find these videos helpful with the other problems you mentioned. Groin Pain: kzbin.info/www/bejne/b4rIqpiZlt14fdk Hamstring Tendinopathy: kzbin.info/www/bejne/nWfWZpmwjJuLha8

[@janecj9569]

Thank You so much! I've tried P.T. a couple times and they are hit n miss. Doesn't really work long term and sometimes just aggravates it more - @@PerformanceSportSpine

[@jacklhota6734]

I have also been dealing with - what I now know is a torn labrum - for years. After about 3-6 months the pain will go away until it "tears again" or is re-injured in some way. I have never heard of anyone else getting re-injured!! I do not understand how it "heals" enough for me to resume squatting and running, but it has 4 or 5 times.

[@janecj9569]

The Doc I went to said it will never heal completely, mostly due to age. Told me that I should never do any squats more than 45 degrees. I'm hoping he is wrong and I don't want surgery when its a hit or miss. I'm thinking maybe PRP therapy. I've heard some good things about that, but insurance doesn't pay for it. just my 2 cents. @@jacklhota6734

[@TheDonFather3]

@@jacklhota6734to my knowledge the swelling is going down which is what makes it feel that it’s getting better. My doctor told me if you continue to re-injure it, more than likely you’ll need surgery. Hopefully PT can get it back to where it was, but something to think of

[@dassilbelloul]

Im very confused, my hip snaps (noise ) when i do leg/knee raises and my groin hurt when crossing my legs what exercises do you recommend for this case?

[@PerformanceSportSpine]

This will explain why your hip snaps: kzbin.info/www/bejne/l6a2l4KKqM-neNUsi=Uu5gFKKwTU-dPYUN This will help you identify what is causing your groin pain and the best exercise to resolve it: kzbin.info/www/bejne/b4rIqpiZlt14fdksi=iInLfXYurRXlM5_h

[@XLPlaylists]

Thanks for the info boss! I do have a question. Im 24 years old, and recently have got into fitness after never being in the gym. I figured out i really enjoy running, and i feel i totally over did it. Within 2 days, i had run 10 miles with 20 lbs on my back, and now ever since ive been on and off running sometimes with the weight but my hips have been killing me. Hurts to walk, hips give out sometimes, I have the clicking in my right leg, but when i do the fadir test there is no pain. Its been about a month from the big run, so i maybe totally overthinking this and just have a mild sprain or something. Would it be a sprain? Or do you think once its hurt it has to be a tear? Appreciate the video regardless💪🫡

[@PerformanceSportSpine]

You are welcome! That is good news the FADIR test is negative. It is an overuse injury, a month is adequate time to rest. Now start rehabbing the hip slowly. Then add walking back in in a couple of weeks. If that goes well, slowly add running back in.

[@XLPlaylists]

Update for anyone that cares, im back to running, had a 8.4 mile run with 10:40 as my pace!

[@PerformanceSportSpine]

Congrats! That's awesome, thanks for the update. @@XLPlaylists

[@doors1708]

What are your thoughts on FAI cam impingement surgery and labral repair? Have you heard good results? I am set to have that on both hips at Evergreen Kirkland. I am late 30s male. According to MRI both hips joints are pretty well preserved with no arthritis. There are labral tears in both hips ans some mild chrondomalacia. My hope is that the surgery does a lot more pain relief and preservation that harm. Its hard to know what the efficacy of fai cam impingement arthoscopic surgery is.

[@PerformanceSportSpine]

We made a video about FAI, which will best answer your questions. In general people have good results from surgery We cover surgery at 10:51 kzbin.info/www/bejne/fIesi4aEhrqjf9k Let us know if you have any questions.

[@doors1708]

@PerformanceSportSpine Thank you very much. I live locally on the Eastside. How much do you charge for consults? I have insurance but it doesn't cover Chiro. Thanks.

[@PerformanceSportSpine]

@@doors1708 You are most welcome. Shoot us an email at [e-mail] and we can give you the details

[@doors1708]

@PerformanceSportSpine Will do thanks a lot.

[@howardhorne1829]

Done a lot of the exercises,however, Doctor advises still will need a hip replacement. Seems an easy option too

[@PerformanceSportSpine]

Surgery can be helpful, especially if conservative care has been tried and not successful/more severe, chronic cases

[@meezkors8838]

eindama abwl ghaliban ma tulimuna khiti alianjiliziatu..mae almadrab aldaaribat alianjiliziat alaa hadi alrukbat bieada.almi..ykharji.k'as.min alduw aldhakari wayuhdaa alm ..fama hu murdi braykum washukran lakum

[@PerformanceSportSpine]

Sorry I can't translate this.

[@margueritebeson8498]

Is it possible to get a tear when somebody , when you lay on your back , turn your foot totally outside rotation and after pull hard...I felt a strange sensation and the weeks after I could not move my leg outside ...had strained adductors also ..still not recovered ...an echograph said ' suspusion of labeal tear ? ...I need to know ..thank u

[@PerformanceSportSpine]

May be possible if you pulled hard enough. For your adductor issue, this video will help. kzbin.info/www/bejne/pWKqpmWLnKtoasksi=pbu8wd9SuTwvrUfB

[@margueritebeson8498]

@@PerformanceSportSpine Thank you . yes exactely ...He pulled way to hard ..without warning unsuspectedly...why what purpose ? ..He said later that he did this with all his OA patients ..but I did not have oa he said "cause I was só flexible " ..so I totally dont understand..still have to confront him ..on tape ..what was his goal ..I came for my back problem

[@margueritebeson8498]

@@PerformanceSportSpine thanx for the adductor video

[@user-he8pz9ty7y]

ரேஷன் செய்த உடன் இந்த எக்சர்சைஸை செய்யலாமா

[@PerformanceSportSpine]

.

[@davidf1211]

Hip labrum tear and hip pain are not directly correlated. Lots of people have hip labrum tears are arent in any pain. Dont get the surgery. Balance your hip muscles. Practice mindfulness.

[@PerformanceSportSpine]

Of course there are people that have tears without pain. You don't need to balance your hips muscles, what even is that? How do you test that? Education and empowerment definitely help, mindfulness is a bunch of nonsense.