Hip Pain? Fix a Hip Labral Tear Fast

PDF pose chart here: www.yogabody.com/hip-labral-t...
Do you feel pain in your hip when you squat down, or a crunching sensation when you take your hip into full extension, or even hear a clicking sound when you laterally rotate your hip? If so, you’ve probably torn your hip labrum and this video is for you.
Your hip labrum - a connective tissue that helps your hip joint work - has little to no blood supply, movement is crucial for healing. The first two corrective exercises in this 10-minute routine are designed to take your hip through its full range of motion, while the final pose builds strength.
Do not push through pain during these exercises. Only go as far you can pain-free and scale back if needed to find a comfortable place for your hip to exercise. Let’s get started!
VIDEO CONTENTS
00:00 Hip Labral Tear
00:54 Safety Disclaimer
01:07 Hip Labrum Anatomy
02:10 How Hip Labral Tears Occur
02:37 How Hip Labral Tears Heal
04:31 Corrective Exercises
04:55 Standing Fire Hydrants
08:01 Toe Painting
10:12 Isometric Wall Sit
DISCLAIMER - Please do not use this video to diagnose an injury. If you're having trouble getting up and down from the ground, if your injury is disrupting your life to the extent that you're unable to work or sleep, please see a doctor. This guide is for educational purposes only.
ANATOMY
Imagine your hip labrum like half a racket ball made of cartilage that acts as a gasket between your acetabulum - the dome-shaped concavity where your femur attaches to your pelvis - and your femoral head. Your labrum helps to stabilize and lubricate this ball-and-socket joint.
Injuries are often caused by trauma, dysplasia, joint degeneration, or ligament laxity. Since your labrum has little to no blood supply, healing happens through diffusion from the surrounding synovial fluids. For this reason, movement is crucial for recovery.
3 CORRECTIVE EXERCISES WE'LL LEARN
1) Standing Fire Hydrants
2) Toe Painting
3) Isometric Wall Sit
WANT MORE?
* 21-Day Hip Opening Challenge (on demand): www.yogabody.com/21-day-hips/
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas’ podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#HipPain #HipLabralTear #HipExercises

[@nancymckinney9477]

Thank you, Lucas. I had a severe labral tear a few years ago and couldn’t walk for 3 days without extreme pain, but once the pain subsided, I started going for walks every other day and then started yoga. My doctor wanted me to have surgery, but I didn’t. Yoga cured me.

[@elmalloc]

I couldn't walk for 1 year without pain, 3 days is nothing. Lucky you! Lol

[@umit777.]

Are you realy? I have labral tear. I nevwr do yoga yet. How are you now?

[@elizabethrivera4524]

I just found out about my tear and I'm doing treatment now

[@umit777.]

​​@@elizabethrivera4524How about treatment you do

[@umit777.]

I think you are lie

[@mariejanevalbuena2608]

I found these helpful..thank you for sharing these video

[@albo5106]

Thank you Lucas 👍

[@marylynngaydosh]

Thank You Lucas, starting your exercises right away, will be back with hopefully positive results!

[@RoseCriTaylor]

Excellent explanation, and I love your positive take on that. Yes, the body can regenerate, even if it takes a little time. Thank you for sharing this!

[@yogawise]

thanks for motivation!

[@hermantohermanto290]

About a week ago, I have a Hip Lebral Tear. Three days ago, I walked like an old Grandpa with pain and a burn on my leg. Amazingly, today after doing the Isometric Wall Sit on a tree, I felt my walk was much easier, and could walk fast. I walk 3 km today. I also did Standing Fire Hydrants and Toe Painting, but the one exercise that gives benefit instantly is Isometric Wall Sit. Thank you very much, Lucas. Glad find your channel 🙏

[@alexanderishere1857]

The wall sit seem like like it would strain the hip a lot

[@PamChorley]

Thank you Lucas. I injured my hip in May 2021, and today am going to the doctor, and today your email arrived on this hip labrum injury. I did the video exercises and will continue. I did your 21 day hip challenge a few years ago was fabulous, and I need to continue. I hope my injury is not something more serious.

[@somerstyles2208]

Fantastic video 😍 Thankyou

[@savithah8740]

Thank you 🙏

[@pixnay]

Best I have seen by far. Thank you

[@YOGABODY.Official]

Thank you for your support! - YOGABODY Team

[@blitztim6416]

I dislocated my left hip when I was a teenager. It has ached throughout my life. I’ve had X-rays and they say it’s fine. Now I think I’ve found my answer. I’ll try the exercises and follow up with my doctor.

[@afsanehkalali9185]

Thank you I admire you 🙏

[@JenDwyer]

Thank you!

[@RuhulAmin-hf4ei]

Thank you sir

[@floridanativelh568]

You are a fantastic instructor 😊

[@YOGABODY.Official]

Thank you!

[@user-kb5mp9zc6q]

Thanks for the detailed moves to strengthen my hips. I have been swimming to do the same things, but I can't always make it to the river. These exercises do the same thing as the froggie kicks and scissor kicks I do in the water.

[@mortysmusic]

best explanation of the labrum on the whole internetssss. thanks for this, going to try these exercises for my fraying labrum.

[@YOGABODY.Official]

Hi Morty - hope it's helpful!

[@jennifert3528]

I had a severe hip labral tear and cartilage was hanging in the wind, where I was in so much pain that I needed surgery. I was out of work for 12 weeks and on crutches or 6 weeks. Physical therapy was 3 times a week and was amazingly helpful. I was so amazed how much work went into the building up of muscles in the hip and surrounding area. These exercises in this video are what was taught to me in physical therapy and what I still use years later to keep my hips strong. I make sure that I build up my hip flexor muscles to avoid injury.

[@YOGABODY.Official]

Hello Jennifer - so happy to hear that PT was successful for you! Keep going....

[@triciaf5348]

Hi Jennifer, did your hips click at the joint doing the exercises (doggie leg lift) mine clicks when I do this move and was wondering if that was a bad thing or not. Thanks. @yogabody.official

[@l.holbach5696]

Did you got the surgery?

[@jennifert3528]

@@l.holbach5696I should have mentioned that I had surgery and the physical therapy worked wonders after it. Yes!

[@charlesrich7210]

Some of your vids have been pretty helpful. Do you have any more labral tear specific stretches or strengthening exercises that would make sitting and walking more comfortable?

[@sarahgordon2597]

found out i have labrum tear today, scary. Glad i found this, action to improve pain helps

[@tessryanbob6872]

Just what I needed. Thank you Lucas. 🌺

[@tessryanbob6872]

Ps. Your descriptions and explanations are exceptional.

[@YOGABODY.Official]

Thanks Ryan!

[@tessryanbob6872]

@@YOGABODY.Official 🤣. I’m Tess. You’re welcome. 🌺

[@ellasoref9792]

Wow super appreciate this 🎉

[@YOGABODY.Official]

You're very welcome! - YOGABODY Team

[@julianmilnes9594]

THIS IS THE BEST VIDEO BY FAR I'VE VIEWED, HAS GIVEN ME HOPE FOR AVOIDING SURGERY......THANK YOU!!!!!!!!!!!!!!!!!!!!!!

[@YOGABODY.Official]

Julian - Thanks so much for your support!

[@ivanos177]

Thanks for sharing and amazing explanation, you are amazing teacher, and with you its enjoyable to learn english

[@YOGABODY.Official]

Thank you for your kind words! We're happy to help you enjoyably learn English. - YOGABODY Team

[@YellowPineappleHoyas]

I hope to heaven this will help because I’m 41 with EDS and since I had a clot in 2021, the hip degenerative conditions got worse and left me housebound 90% of the time. I’ve tried just about everything imaginable.

[@YOGABODY.Official]

It's definitely worth a try! Listen to your body, modify as needed, and don't give up hope. - YOGABODY Team

[@TheBeambrain]

Thank you so much for the video and for stating that my body can heal itself. Nowhere else have I heard this! Pain killers and surgery, possibly exercise can help - when I suggested it! I am an advocate for self healing and movement, so this is brilliant. Thank you. X😊

[@YOGABODY.Official]

Hope it helps, Keren!

[@zolinagy8537]

Going to try this out tomorrow

[@YOGABODY.Official]

Good luck! Hope it works well for you. - YOGABODY Team

[@toddgarrett4308]

Dealing with a LT Hip Labral tear as of this writing. I've been down almost four weeks: I cannot sit or stand for any appreciable time (~ :5-:15min maximally). MRI revealed a full-thickness labral tear, waiting now for an EMG and a steroid joint injection. At 52 years old, the plan is conservative therapy, as surgery is likely to hasten the need for a total hip replacement. I will certainly be attempting these today.

[@ilenecastaldo600]

Wonderful and timely! Thank you. I can’t do any of the exercises on the opposite side, it hurts too much to bear the full weight on my painful hip, so I guess I’ll just do the one side for now, I can however do the wall squats! Praying for progress now.

[@Katakagara]

Mine is messed up too. Been dealing with this for 30 years! In fact, when I got it, they didn’t even know what a labrum was. Now I have to do the exercises and wait for surgery. 😢

[@ilenecastaldo600]

@@Katakagara praying the best for you!

[@maryalgar8779]

Very concise instruction. Would any of these exercises aggravate hip bursitis? I may be dealing with both of these conditions.

[@abdullahfaisal1077]

Have you ever made a video for APT? If not, can you? Love the videos.

[@MelissaWainaina]

Thank you for this

[@mariadyment6311]

thankyou!

[@YOGABODY.Official]

Glad you liked the video, Maria! - YOGABODY Team

[@southvoice.]

Thk u Bro

[@jen389lethbr]

This came at just the right time. I’ve been limping for 3 years, just got my MRI results back and hoping for surgery. I’m not so sure I can actually do any of these but willing to give it a go. Thanks!!

[@umit777.]

What did you do. Are you Have surgery? How are you now

[@jen389lethbr]

@@umit777. I actually had hip replacement surgery just last week.

[@umit777.]

​@@jen389lethbr ow l hope you great. But why after not do labral surgery? How old are you? How is your hip now? Write your story please

[@jen389lethbr]

@@umit777. so I’m just recuperating from hip replacement surgery due osteoarthritis. I’m on my 3rd week post op and in my late 50’s. I was quite literally bone on bone with no cartilage left. The pain I was in was almost unbearable but now I no longer suffer from lower back pain or knee pain. I used to go to the chiropractor for adjustments all the time but don’t think I need any of that anymore. On the road to recovery!!

[@ef5842]

Thanks for explaining why we use exercise to heal labral tears. I modified your first exercise to avoid pain. Ballet teachers say to do this first exercise with feet turned out to open up the hip which provides more space in the hip to round the leg from front, to side, to back. I could do your exercise with better comfort from pain by turning the foot out.

[@brooked.goldfarb-peacefulb7014]

How did you know that suddenly it was my hip hurting? Finishing the happy back challenge and looking forward to the flexibility coach training next month. Thank you, Lucas! (My son’s name!)

[@YOGABODY.Official]

Hope it helps!

[@luzarsacdetoro903]

Top!

[@DebbiePokornik]

I'm guessing that even without this tear, these exercises will be good for getting the s-fluid moving? I've done the hip and happy back challenges (continuing as I love them both) and discovered my right hip has something stopping it from full mobility. Hoping this will help. Thanks!

[@LoveLivingInToronto]

Excellent video .Currently rehabing a complex labrum tear to avoid surgery, and this looks like it will really help. Also, Lucas, where did you get your shoes? I want a pair!

[@ShootinParKev]

Any news Mangan? How's the hip after following this?

[@manganlive]

@@ShootinParKev better than what it was. Not perfect and not “healed” but far more manageable and a lot more mobility gained

[@kimnewell2597]

I've had a labrum tear for many years and it took many years to find a PT who knew what I was describing and helping me through this dabilitating pain. I had some scar tissue from my quad and hip area that we got through. I finally am pain free and can walk but still feel vulnerable in this area. I can finally lift my knee up to almost 90 degrees. I'm a bit apprehensive to put a load on it, but it seems like this would help. Since I've had this injury for many years, can I expect to improve on this old injury? I'm a 69 yo female.

[@francinekuykendall928]

Thank you for the video with excellent descriptions. I have a labral tear. Been doing the routine for about a week (once a day and stay within the guidelines to not feel pain). Is it normal for the hip to be sore? Woke up with a dull ache last night. Is that a good pain or should I take a couple days off?

[@EmiliaCirstea]

Hi Lucas, big fan here! I have a question for you related to the hamstring injury. Would you know if Cosentyx, a biologic anti inflammatory injection would have been delaying my healing and causing my tendons to be all crunchy and weirdly textured? Thanks for your help.

[@ThePentUpAngler]

Thank you for this GREAT video. Torn labrum, dysplasia and grade 4 chondromalacia in left hip. These exercise already felt beneficial on first try. Your video was so clear and to the point, and very well spoken and explained. Thanks again. Will be following for more. Mark Ps… if you like fishing, you might enjoy my channel. And see that I’m probably destroying my hips with too many hours on the pedal kayak (along with a million miles run and a million hours on the tennis courts). Ugh. Going to heal!!! Thanks again

[@YOGABODY.Official]

We're glad you found the exercises helpful! Thanks for watching. - YOGABODY Team

[@caroledwards3657]

Looking forward to trying these. I started doing some simple impact exercises to strengthen bones. Things like jumping jacks, side skips, lunges, deep squats. All of a sudden the pain and weakness right in that area, and it feels like my rotator cuff tear. I dont want surgery on that either ! Question - are these exercises ok to do with SI joint issues present as well ? I feel like a mess. Tried to do something good ....

[@asfasfd7772]

Is there a strength program you provide or recommend?

[@kimvrungos2901]

Question: Do you have a problem with swimming, at the beginning phase of healing a torn Labrum? Im talking about just a few gentle laps in a long pool.

[@epiasta5976]

Thank you 👍

[@markaaronsite]

thanks Lucas, I'm a yoga and movement person who had a brief dislocation of the left femur out of the hip socket resulting in a labral tear. I enjoy doing deep squats and the horse pose. It's been 3 months since my injury and do you have any thoughts on jumping back into squats, horse poses? All I do is freestyle swim in the ocean now. Thank you.

[@lp6456]

Great video, very helpful 👍

[@YOGABODY.Official]

Thanks for your support!

[@johnferri7495]

What if you have bilateral Tares? Are the exercises the same? Any modifications?

[@anatambar]

Hi, In the second exercise is your foot turned inward?

[@LLJerseyGirl]

I was just told I have a labral tear, the ortho said it was a small cyst. Going to PT in two weeks, but I will get started on these, thank you. There are times that I cannot engage my hip to move…definitely a weird feeling.

[@YOGABODY.Official]

Hope it helps, LL.

[@kitu087]

Avn problem any exercise brother please share

[@diegosuarez7223]

Hello, just wondering if the hip labral tear explained in your video is the same focal tear involving the anterosuperior right acetabular labrum. I've been considering changing my physio.

[@bhappy930]

Sir, is isometric wall sit good for labral tear on hip with joint arthritis

[@michelefinizio6520]

😊 thank you very much I have a torn hip labrum on my left hip I just did these exercises thank you I have a hip replacement on my right hip are these ok to do?

[@YOGABODY.Official]

It's advisable to consult with your doctor regarding exercises after hip replacement surgery to ensure your safety. If given approval, start slowly, lower the intensity and listen to your body. - YOGABODY Team

[@suzansaleh3031]

I suffered for 17 years agofrom a horrible pain in my hip labral. No doctor could diagnose the pain cause. Only the physiotherapy was able to diagnose the issue. I am finally better and have less pain.

[@YOGABODY.Official]

It's great to hear that you're finally experiencing relief and less pain. Wishing you continued improvement and well-being! - YOGABODY Team

[@MohammedNazrulIslam]

Thank you it's very very useful as I am suffering last 3 years as it's progress but not completely heal yet. Please let me know how long it's normally take to complete recovery as it's impacting quality of life.

[@YOGABODY.Official]

Recovery time for a hip labral tear can vary. It's best to consult with your doctor l for personalized advice. They can assess your specific situation and provide guidance on your recovery journey. - YOGABODY Team

[@Zorak2319]

Love your videos! would these exercises do anything negative to trochanter bursitis? I have a torn labrum as well as bursitis in the same hip.😢

[@joannewillis9850]

Me too. A torn glute medius, too.

[@user-ny7cs2dx1g]

I have a torn labrum in both hips. I also suffer from chronic back pain. I’ve had 5 back surgeries, two were fusions. My back has deteriorated even more and I’m having a 3rd fusion on 9/19. They’re fusing S1 through T10. I’m not sure how to repair the torn labrum’s.

[@stephm.7453]

This is helpful. I've been dealing with for a couple of years w/ PT and cortisine shot. Doc says to avoid yoga, and I'm so sad bc yoga was so important for me. Could you do a video on what poses to avoid? I can't seem to find any videos on what yoga poses or stretches I should be avoiding with this injury. Thank you!

[@YOGABODY.Official]

It's best to follow your doctor's advice until you fully recover. - YOGABODY Team

[@kgcane5195]

I had a labrum tear in my left hip but due to my osteoarthritis I had to get total left hip replacement.

[@MATTJACK1]

Hello. The hacky sack move is not on the pdf. Thanks for the other tips tho.

[@allsmilez07851]

I like how you say not to push through your pain. Been there, done that. No bueno

[@YOGABODY.Official]

Listening to your body is the key. - YOGABODY Team

[@cassiedrewboston5947]

I’ve been told labrum’s don’t heal from many drs

[@kans6]

These first two always makes the labrum side feel better always But switching sides negates all that when standing on the labrum side for support. Does that mean something else is going on?

[@YOGABODY.Official]

It's interesting that the first two exercises bring relief. If the issue persists or worsens, it might be helpful to consult with a doctor. They can provide a more accurate assessment and guidance based on your individual case. - YOGABODY Team

[@triciaf5348]

Question: When performing the fire hydrant exercise, is it ok if there is a click in the hip when doing the dog lift. Is it ok to click when doing the hacky sack move (last move)? I do click in those 2 areas

[@YOGABODY.Official]

Hello Tricia - clicking hips is pretty normal, usually nothing to worry about but nothing to ignore either. Try to do full range of motion before to see if you can unclick it.

[@triciaf5348]

@YOGABODY.Official it clicks at the joint, where I have diagnosed labrum tears, so just wanted to make sure. I do these exercises everyday.

[@johncollins9593]

Can we or should we do these exercises more than once a day?

[@YOGABODY.Official]

Best to assess how much you can do in a day but rule of thumb is go for what still feels comfortable. Try to do once a day

[@sherrycothron9061]

What is a torn hip labrum with overlapping? How do I get it unstuck very painful thank you.

[@YOGABODY.Official]

Hi Sherry. For a torn hip labrum with overlapping, it refers to a condition where there's a tear in the labrum, the ring of cartilage that follows the outside rim of the socket of your hip joint. This tear can cause overlapping or displacement of the torn pieces, leading to increased pain and stiffness. It's essential to combine rest, physical therapy, and possible medical interventions. Strengthening exercises can reduce stress and improve flexibility, but consulting a healthcare professional for personalized advice is crucial. - YOGABODY Team

[@SarahShea-Cahir]

The pdf link doesn't take me to the pdf. Is there an alternate link?

[@YOGABODY.Official]

Please check the description.

[@vickiorgill5139]

so i won't damage it more? i've had pain for 6 months. Stopped most of my workouts because of the pain & not knowing what was causing it. got MRI after 5 months. still waiting to go to ortho. i started tai chi today, your moves seem like tai chi. i could only do a few moves today. if a doctor would of talked to me i could of started this sooner. googling did not give workout answers

[@YOGABODY.Official]

Hello Vicki - it's certainly possible it could make it worse. Never push through pain, back off -1 step from discomfort. Tai Chi sounds like a great idea.

[@gymguy25]

Not sure if I have a hip labrum tear but I've been getting pretty intense pain at the bottom of a squat or deadlift. It's in the butt/hip area (basically, I looked at an anatomy chart and think it's the hip labrum based on where I'm feeling the pain). When I squat heavy, I'll do a quarter squat until I reach the point where it hurts, then a half squat, back up and then go down and I can usually do my set with minimal pain once I have done these partial reps. Could you confirm if this is a hip labrum tear?

[@YOGABODY.Official]

It's important to have this checked by a healthcare professional. Symptoms like pain in the hip or buttock area during specific movements can suggest a variety of issues and only a medical examination, potentially including imaging tests like an MRI, can confirm this diagnosis. - YOGABODY Team

[@trippeec4854]

My hip gets stuck after sitting maybe 10mins and I’m active af! I don’t run anymore at all just walk and lift

[@magpietexas9475]

My experience- I was diagnosed with a tear following accidentally being pinned in splits. Worst pain ever!! Dr said steroid shots would likely be the only treatment. Said it probably wouldn’t heal because there isn’t enough blood flow. I ran. Just kept running. Within a couple of weeks all pain was gone. This was about 15 years ago. No symptoms since.

[@umit777.]

He he.. we run and running before our labrum will have too much tear

[@umit777.]

How is your hip now merhaba

[@magpietexas9475]

@@umit777. Hello to you ;) still great. Hiked 8 miles a couple of days ago and ran sprints today. Have you found some relief or solution for yours?

[@kcbester8931]

Please explain why it's necessary to exercise both hips? My labral tear is only in one hip???

[@YOGABODY.Official]

Strengthening both hips helps maintain balance and stability in your body. - YOGABODY Team

[@michelefinizio6520]

Is it possible to heal a hip labtuim tear

[@YOGABODY.Official]

Healing a hip labrum tear may require medical intervention, consult a doctor for guidance. - YOGABODY Team

[@sanjoymazmumder8668]

My left hip problem.I can't move it. What can i do?

[@YOGABODY.Official]

It's important to consult a doctor for a personalized assessment of your hip issue. - YOGABODY Team

[@36nairn]

Physio can only help it a little but at end of the day it will Just get worse I a have delayed surgery for 3 years did physio and I am still in pain can’t go jogging anymore can’t to dead lifts or squats can’t go cycling it’s a nightmare so I emailed surgeon told him I will do the surgery next month

[@sarahgordon2597]

Which surgery?

[@dinosemr8141]

💖💖💖💖❤️🙏❤️💖💖💖💖

[@christine6059]

My orthopedist told me that labrum tears do not heal. Thoughts?

[@nancybaumgartner6774]

“See a doctor” 😂. They are always “baffled”.

[@Hikmetkarademir]

Exercises never worked for me

[@radkakulinska6344]

All is good but the subtitles prevents from seeing the exercises you showing.....

[@uoldisability3661]

I'm sorry but it just isn't medically possible for the labrum to repair without surgery. Adults do not have the ability to regrow cartilage. I agree it's important to keep moving and within your limits, but it's just plain incorrect to suggest that getting the synovial fluid moving will illicit regrowth and healing. It just won't.

[@stewartheather5654]

This is a lie the tear will not heal without some type of medical treatennt if your lucky .But only if caught realy early but buy time you have pain and swelling its usally 2 late .

[@TT-rl4su]

Hip Labrum never heals.

[@techBuffy]

Absolutely, once the tear happens, it stays like that

[@umit777.]

​​@@techBuffyoff thanks. Is Surgery have to be for labral tear ? Did you do it

[@techBuffy]

@@umit777. As per medical research , many people have torn labrum and never experience any pain and do not even know. Some people have tears but experience very little to no pain whereas others have pain with even minor tears. There is no direct correlation. I have FAI but no tears in labrum. I’m considering surgery