One Highly Effective Hip Impingement Exercise (Femoroacetabular Impingement - FAI)

[@YourWellnessNerd]

Hey all! I sincerely hope this video helps anyone with hip impingement. Let me know how you're coping below and please consider *SUBSCRIBING* : bit.ly/2Sh5zfm - Grant

[@rachelblork]

I thought I had hip impingement, but my pain is more on the outside and not in the groin, and I’m in PT for low back issues so I’m glad to hear that maybe tackling those will help with the hip pain. I appreciate that you included that info.

[@larawines4875]

Can you talk about Ischiofemoral Impingement or having pain towards the back or side ?

[@alyssakeezer8681]

I think I’ve worked on this so long it is getting better but sometimes my hip wants to give out if I pivot suddenly.

[@janeandrews9531]

Thank you!!!

[@scotprebble7855]

Explained really well thanks

[@harshmore4840]

I've been trying to get rid of FAI for about 2yrs. Have tried everything in the book. I've found if I am really disciplined and do a bunch of rolling, stretching and mobility stuff it keeps it at bay but I need to do it constantly otherwise it just comes back with a vengeance. I did this stretch yesterday, and shortly afterwards there was a loud crack in my hip as I moved. Since then it's almost as if i've had a miraculous recovery. Pain and clunkiness is 95% gone, after doing it ONCE!! My hip hasn't felt as fluid and mobile as this in 2yrs. Praying to all the gods it stays this way. Going to do this stretch daily for sure!

[@YourWellnessNerd]

Amazing to hear! Hopefully freeing up that deeper hip joint capsule was the missing ingrediant!

[@bernburn11]

So a year after the loud crack, whats the verdict? Is your hip fixed?

[@pspkider]

Is it still good?

[@backbone93]

it probably came back, from the same reason it came the first place those are overuse/misuse symptoms we get from our jobs. been there done that its not natural to do the same movements for 8 hours or longer

[@glorialongino9803]

Recently been diagnosed w/FAI & was so glad it was not my sciatica. I'm 73 & after watching this video, which was extremely helpful, I am hoping for relief from the the debilitating pain. I think it was very helpful to stress how sitting is such a factor in this particular condition.

[@YourWellnessNerd]

Good luck Gloria! Hope things settle quickly!

[@sweetysugar00]

I couldn't deadlift and bulgarian split squat probably 1 year because of hip impingement. This stretch + band (pulling from lateral side) constantly fixed my issue. Thank you so much man!

[@YourWellnessNerd]

Glad it seemed to have helped!

[@lisaroyis]

Omg!!! I’ve had horrible pain for over a year!!! I swear my hip sang from relief in that position !!! Thank you!!! My first relief! 🙏🙏🙏 I’m sharing this with everyyyone!!!

[@YourWellnessNerd]

Amazing Lisa!! Glad to hear it had an impact for you! Let me know where you share it and I can chip in if anyone has any questions!

[@NeoMororo]

😂😂😂

[@Scolecite]

My hip is singing alright, but it isn't singing about quite the same thing haha

[@rancen6]

Been working on my impingement for a while now and I'm just about over the hill. This and another exercise has provided the most relief wish I seen this sooner 😂

[@YourWellnessNerd]

Glad to hear you got there in the end mate! Well done!

[@alexgreen6146]

I had an operation to repair labrum tears and shave the bone down in 2017. I've been great until about 2 weeks ago when swimming and I've been in constant pain for 2 weeks now. An x-ray showed more bone growth and a little spine that's basically stabbing everything. Will most likely need another op, but this time I have so much more knowledge to properly rehab afterwards. Regardless. I just did this on both sides and the burn was ridiculous. It was sooooo tight on my operation side. Honestly felt like the best stretch ever. My lordosis even feels great after doing that. Thank you buddy. The before and after internal/external rotation difference was huge!!!

[@YourWellnessNerd]

Brilliant to hear Alex!! Really happy to hear you find it useful. Hope it helps have a positive impact on your hip going forward mate!

[@PabloEdvardo]

thank you for this. I've been dealing with FAI for over 5 years and this is the first example of this specific exercise that actually worked. I'd seen it recommended with the band before, but whenever I did it I couldn't get the release right. You nailed it. One of the hardest parts about watching videos on this topic is that most people that make the videos are NOT dysfunctional, and so they can advise but they can't really understand the actual range of motion, and it's hard to demonstrate it on a healthy body.

[@YourWellnessNerd]

Really happy to hear it helped Pablo! Hopefully it helps you find some long term relief!

[@PuneetSharma-np3jx]

Hey Hi Pablo, have you had your surgery also?

[@krismarie1406]

Wow I've been having hip pain for almost a month now, trying to do everything I can. And I just did this exercise/ stretch and I got up and could actually walk normal. I'll be using this daily!

[@YourWellnessNerd]

Brilliant Kris! Hope it really helps to get to the bottom of what’s going on… pun intended!

[@Sodalita159]

I cannot express how much grief this fai has caused me for years. I just tried that stretch and the relief was indeed immediately felt. Thank you!

[@YourWellnessNerd]

Amazing to hear Marcia! I genuinely hope it helps you in the long term!!

[@USAthera]

@@YourWellnessNerd helloo can you pls answer my question, Hi, i am really worried right now, i am 19 going as freshman in college and i go backed to play basketball now because there will be a try out so im chasing that scholar, i am really afraid because i played basketball and i suddenly slipped forcing myself to split in an awkward position, when i woke up its really hard to walk and i really thought its a hip sprain, its like a month has past already? i can finally walk and run and things but i do still feel the pain a little bit but since on the mid week since the injury had happened i feel like the joint is popping out so im still assuming its still hip sprain tho, but when i sit all the way down it still hurts, but today its a little bit but i still feel pain in my buttocks but i can actually move. Is this really FAI? or this is just a light injury

[@YourWellnessNerd]

Hey Kwiz, unfortunately I can't diagnose you over the internet without assessing you for myself. If you're worried, it's best you see someone in person and they should be able to tell you specifically what's going on. From a general perspective FAI isn't often caused by a split it's more of a structural/mechanical issue.

[@USAthera]

@@YourWellnessNerd thankee uuuu your welnees nerd for responding to your audience much appreciated!!!

[@gdog3finally]

I am 52 years old and I have had hip impingement issues for years. I have been able to decrease my limitations and increase the intensity of my workouts. But I still have had relative limitations for a long time. Hip thrusts, single leg step ups, Bulgarian split squats and banded waddle walks help. But now, after I incorporated your specific protocol here over the last month, I have experienced really good results and greater function throughout my whole hip ROM. As I have progressed more aggressively through the levels/steps that you have given here, it's gotten to a positive point where I can do 'ass to grass (ATG) squats' for the first time in decades. Thanks brother.

[@YourWellnessNerd]

Amazing to hear mate! Sorry for the late reply but glad it may have been helpful!

[@AprilHare]

This gives me hope!

[@YourWellnessNerd]

@@AprilHare good luck April!

[@AprilHare]

@@YourWellnessNerd thank you and thank you for your video!

[@Callaghan23]

I don’t ever comment on a post, but I am so amazed by how effective this stretch is. Doc said it’s either surgery or PRP injections but this made me 80% better off the rip!!

[@YourWellnessNerd]

Really happy to hear that it helped you mate! From what I find clinically, these basic hip joint capsule stretches are nowhere near as well-known as they should be. They could genuinely help save thousands of people from not only nasty surgery, but just that sense of not being able to do anything.

[@nicolasmith993]

Just wanted to say thank you so much for this explanation and stretch. I have Just had an X-ray and mri this week and been diagnosed with a cam FAI in my left hip. The pain started about 4 yrs ago but was intermittent and only got really bad the past few months. Today was a bad day with pain when walking so I needed to find some relief and stumbled across your video and it was immediate relief so thank you for this! I’ve never commented on a video before but felt compelled to do it for this one as it has helped me so much! 😊

[@YourWellnessNerd]

Amazing Nicola! Really happy to hear the stretch was helpful and thanks for taking the time to let me know! Good luck with the rest of your recovery!

[@elizacrockett4141]

These stretches provided me with IMMEDIATE relief from the “bite” I’ve been experiencing in the front of my hip and groin for the last six months. I saw a PT and have been doing the assigned exercises with only a small amount of progress. So happy to find this one to add to my regimen. I’m now able to walk 3-4 miles on flat surfaces with ease and no consequences. Hoping to be back on my bike and hiking hills again in a month or so. Thank you SO MUCH for this simple and effective stretch!!!

[@YourWellnessNerd]

Brilliant Eliza! Glad it had such a great impact. Hope it continues to settle for you!

[@Kevin.Anthony3]

very happy for you. I hope your making good progress and on your way to full recovery.

[@pavebadurina3648]

Really felt a relief with this one. Other KZbin videos didn't help much. Thank you will try doing this daily

[@YourWellnessNerd]

Great to hear! Hope it settles well!

[@katieo9742]

Wow! I’ve been having hip pain for about 4 months. I self-diagnosed hip impingement….too stubborn to go to a doctor. Googled stretches and came across this video. The stretches felt so good on the side with pain. I’m going to continue this and hopefully get back to feeling normal. Thank you!

[@YourWellnessNerd]

Amazing Katie! Hope it has an impact!

[@umit777.]

I have pincer inpingement. Which inpingement have you Got pincer or Cam? So how are you now? You think we want surgery

[@daveforgot127]

In addition to what you're saying, people might want to try cycling. My chiropractor told me that cycling helps with it problems. I purchased a stationary bike now I got to use it. I noticed your stretching does open up my hip area. I suggest people do it on both sides only even if one side is bothering you.

[@naaman427]

I was progressively getting worsening groin pain from hip impingement over the last year to the point that today for the first time I was loosing sleep over it, unable to find a comfortable position to lay down on. In desperation i watched your video and performed the stretches with internal and external rotation. After my first stretching episode which was less than 5 minutes worth, I rotated my right hip in the air to check for pain and heard some initial crunching noises but without pain. I can truthfully say that 75% of the pain is now gone after only the first stretch. I was just able to sit down in the restroom pain free for the first time in months. I can't say thank you enough.

[@YourWellnessNerd]

That’s awesome to hear mate, thanks for sharing! I’m glad it was able to shed some light on an obscure part of your dysfunction!

[@5214428]

Jeez what a difference this has made..thanks so much!!

[@YourWellnessNerd]

Great to hear! Hope it’s helping!

[@ashleachaffer4413]

I've only been doing these stretches for a few days and the pain I had been experiencing in my groin every single night... has GONE! I cannot believe it! This is going to be a permanent addition to my daily stretches, forever! Thank you! 🙏🙏

[@YourWellnessNerd]

AWESOME to hear Ashlea!

[@lloyd3671]

Thank you so much! My pain was greatly reduced after just doing this once... 🙏 🙏

[@YourWellnessNerd]

Fantastic to hear Lloyd! Hope it has a significant impact for you!

[@annaswann5311]

I've just had a really bad couple of weeks with chronic groin pain which I believe to be FAI. Found your video this morning and after just doing this exercise once I can notice a massive difference. Thank you for this, as I love doing my yoga routines but was beginning to wonder if I should stop. Now I know I won't.

[@YourWellnessNerd]

Great to hear Anna!! Glad the video was helpful!

[@ManuelaBrugnolo]

So grateful KZbin suggested you video today! Immediate pain relief after weeks of pain and exercises that didn’t work. Thank you so much !

[@YourWellnessNerd]

Great to hear it may have helped Manuela!

[@mmacmobile]

Was diagnosed a few years ago with left hip FAI (flattened femoral head). Pain at outer side of hip and groin pain had been plaguing me for years. It is much worse when sitting; just as you suggested. I find relief by sitting on my hand under that side and/or flexing my knew to a different position, etc. Night pain wakes me and sleep is continually disturbed. Was advised surgery would be in my future but did not go into type of surgery. So at 77 I decided to do something about it. But before I decide on surgery I searched for more options and found your video. By the way, you mentioned if the pain is felt at the outside of the hip it may be from a lower back issue but you did not go into any detail on that. I have pain in both areas I will do these exercise steps and plan to let you know how it goes. Thank you for your help.

[@YourWellnessNerd]

Good luck with your rehab mate! Genuinely hope it helps and you get back to where you want to be ASAP!

[@Julie-kx7ty]

So incredibly helpful! I am a PT and recently had PT on my hip. After completing your technique I much improved! Even my SI joint pain has diminished! I can see how my tight hip capsule has caused compensatory strain on SI and lumbar spine. I will be doing this daily!!!

[@YourWellnessNerd]

Fantastic to hear Julie, glad it helped with things!

[@HunzerB]

This is the most effective stretch I’ve ever done for reducing my hip pain! Thank you!

[@YourWellnessNerd]

Brilliant to hear mate! Hope it makes a big difference!

[@potts7976]

Just came across this. I have a problem on my left side when I walk. I definitely have a range of motion problem. I tried this exercise just once and then walked the dog, which is always a problem for me. No pain and I am moving more freely. I will definitely keep doing this. Thanks so much. I'm subscribing.

[@YourWellnessNerd]

Fantastic to hear the stretch helped mate! Hope it helps you get on top of it long term!

[@matroncathy571]

I’m an amateur ballroom dancer in my middle fifties. For the first time in three years I realise why pivoting brings on pain . Thank you. I will certainly try these exercises.

[@YourWellnessNerd]

Glad to hear the video helped! Hope those hips feel better as well!

[@pawejanas4115]

I'm physio with FAI and I find this very interesting, will add this to my routine!!!

[@YourWellnessNerd]

Hope it makes a difference Pawel!!

[@PaniPoziomkowa]

This is a small miracle, I cannot not believe that after 1 minute I finally feel no pain. I was in pain for the last year, despite strengthening and stretching exercises. Thank you for this!

[@YourWellnessNerd]

Great to hear it had an impact! 👍

[@katelyse]

Thank you! You’re a great teacher!

[@YourWellnessNerd]

Glad it resonated!

[@quinnwilliams5163]

Thank you for being here for me today. 💪

[@YourWellnessNerd]

I’m definitely not going anywhere!

[@jonzumaki]

Been suffering from tightness around my sartorius for over a year. Thought it was muscular or the hip flexor but physio told me today it is a hip impingement and the next step is to do an x-ray. It's stiff/painful to lift that leg up to put socks on etc but after this exercise, I felt a slight but noticeable improvement. Thank you for this.

[@YourWellnessNerd]

Hope it helps you mate!

[@robertbuchanan4929]

i have tried everything to get rid of the hip pain, this was the answer ! thx soooo much !

[@YourWellnessNerd]

Brilliant to hear Robert glad it helped! Love that exercise!

[@Kaye-y3l]

Hi :). Just completed your suggested stretches and I must say, yes I do have immediate release. Hoping with consistency I can fix this issue. Thank you so very much!

[@YourWellnessNerd]

Great to hear! Hope it helps!

[@ne0ncray0ns41]

THANK YOUUUUUU! 6 MONTHS OF PAIN gone down by 85% in 2 reps🥰🥰🥰

[@YourWellnessNerd]

Awesome to hear mate! Glad it hit the spot!!!

[@BuddhaSunn]

Did it really work?

[@Hustrulill]

Thank you so much. I have known about this exercise before but forgotten about it. Been in pain for weeks and a couple of rounds of this exercise really offered relief. Thank you! ❤

[@YourWellnessNerd]

Hope it helps mate!

[@angeliajanina6017]

I have watched countless videos regarding this issue, and your technique is the only one that helped. PT also did not help. You got me to push that subscribe button. Thankful.

[@YourWellnessNerd]

Amazing to hear Angelia! Glad the exercise had an impact on your symptoms! Hope it settles soon for you!

[@vicschannelthevictor6851]

Great video, I only feel the impingement when I do boxing I have have to stop because about 15 min into hitting the bag I feel the impingement on my right hip. Warming up the hip and stretch the capsule is a great idea before training

[@YourWellnessNerd]

Hope it helps sort it out for ya mate!

[@WildBeare]

Thank you so much for this! Feels so good, so helpful :D

[@YourWellnessNerd]

You’re welcome! Glad it may have helped!

[@heathera5938]

Thank you.. I'm an ageing runner and this has helped me so much!

[@YourWellnessNerd]

Awesome Heather! Glad it had an impact!!

[@overshare7]

Btw gz... nothing to criticize very well explained... 5:30 when u said this sentence I remembered exactly what provoked my FAI (Cobra position in yoga). And the point ppl should take from my comment is that it wasn't the position that "made" the injury it was the fact that I am most of my day sitted...

[@YourWellnessNerd]

Its a great point! I find that the thing most people do to begin feeling sore isnt often the problem, its just the thing that exposed something brewing away under the surface!

[@overshare7]

@@YourWellnessNerd exactly

[@martinuzunov]

Thank you for the explanation and the movement, felt an instant relief.

[@lorenegibson2946]

Thank you for this video. I finally understand that I have had hip impingement for the last 7 years. I am excited for these explainations and a way to help this. I'll go try this out.

[@crosbielucadiamoody]

I have noticed some relief in pain and popping/catching with doing this exercise. Thank you thank you thank you!!!

[@YourWellnessNerd]

Fantastic to hear Crosbie!

[@frogadelicresearchgroup2521]

Thank you for this service. I wish I saw this earlier but better late than never.

[@YourWellnessNerd]

Hope the video helps!

[@manutdmadlad]

Just done a few minutes of the first 3 stretches and felt some relief instantly. 👍👍👍👍 going to keep this up over the next few weeks and see what happens.

[@YourWellnessNerd]

Awesome to hear mate!

[@paliboj8180]

Thanks brother it works that my low back was the problem but this released the paint👍👍

[@YourWellnessNerd]

Glad it had an impact mate!

[@petern501]

Another video, another spot on analysis of something that feels really familiar, and potentially valuable. Cheers

[@YourWellnessNerd]

Its a pleasure Peter. As always, hope it ends up being helpful!

[@karenpiraneo5426]

Thanks, Grant, for this video. I know this is 3 years old and I never saw this. I'm 72, healthy, thin and fighting off hip replacement for 10 years now. I exercise and stretch every single day along with swimming. It has improved in range of motion, as at the worst point my hip was literally locked. I could not bend my opposite knee and lift and lower my hip. This caused sciatica which lasted about a year as I tried every roller and ball created. I even have the Egoscue's tower. My question is when do you know your ready to walk distance again? I'm at the point of trying to strengthen these muscles. The pain is mainly in my groin and that side of hip spot you are referring to in the video. I used to have golf ball size knots on the side where you tap on yourself. They are almost gone now. Thanks and I will add this stretch to my AM routine.

[@YourWellnessNerd]

Hey Karen! Sorry to hear it’s been an ordeal, but glad you seem to be making progress. I can’t be too specific with advice over the internet, but for me, the best sign of being able to tolerate longer distances walking, is tolerating smaller distance walking first. Everyone will have a certain time or distance that feels safe and comfy to begin with. As strength and mobility improves so usually does that walking tolerance. If someone starts at only 5 mins safely, then once that feels fine during and after, they can look to bump it up by 1, 2, 5 etc depending on what feels appropriate.

[@karenpiraneo5426]

Thanks so much for your quick response! I will give it a try. I manage to get all my chores done, so it may be a fear thing I need to get over. Slowly increased walks it is! I have subscribed and thanks for your help!

[@OOUGGE]

Thanks man, just wanna get back to my training asap. Felt instant relief

[@YourWellnessNerd]

Hope it helps you conquer it!

[@heathermunoz6282]

I have lumbar stenosis that feel in the hip and FAI that I feel in groin. I find it difficult finding exercises that doesn't trigger the other. Im currently doing Core Balance Training. It's great. Thank you for this video.

[@YourWellnessNerd]

Good luck with your recovery, Heather!

[@viniciusdavila2737]

You've given me hope. I've had front hip pain for years, triggered by squatting, deadlifting, running or even walking for too many hours. I've been doing this stretch for 3 days and I already see improvements. Thank you!

[@YourWellnessNerd]

Amazing Vinicius! Really happy to hear it might be having an impact!!

[@Filip-rl9wh]

Wow. Thank you. I have fai and I training kickboxing. This will help

[@YourWellnessNerd]

Hope it does help!

[@mkg735]

This is so helpful thank you so much for such a detailed summary.

[@YourWellnessNerd]

Really hope it helps!

[@elizabethfrankie4507]

Just came across this video. This video was very relatable for me in regards to my hip pain that I have had for about 6 months. The recommended exercise has been very beneficial, even after just the first time. I will continue to do this stretch daily. Thank You.

[@YourWellnessNerd]

Great to hear Elizabeth! Hopefully you find some continued benefit!

[@snappiegappie]

Thanks bro, feels good. This hip has been bothering me for 8 months now. After throwing my hips forward in the last part of the deadlift, felt like something bad happened there. been bothering me ever since - especially bad when sitting down in a low chair or lying on my side in bed too long. Working my glutes as per my physio advice, will add this stretch to my routine!

[@Thisisahandle701]

That's exactly how mine started: the hip thrust lockout at the end of a deadlift. Have you had any success? How are you working out legs these days?

[@snappiegappie]

@@Thisisahandle701 Its been almost a year and a half. I have some exercises that I do to warm up the surrounding area making it possible to train jiu jitsu. Heavy lifting I have not been doing a lot - although hex bar deadlifts are possible. Actually have a hip MRI coming up in a few weeks.There was no hip impingement according to the x-rays.

[@CynthiaRyderosteo]

Thanks! I had a Ganz osteotomy years ago and the idea with the yoga strap + IR really helped! :) Merci!

[@YourWellnessNerd]

Brilliant Cynthia! Glad it may have helped!

[@Saltandlightkingdom]

Gosh can’t wait to try this I’m so over hip pain!

[@YourWellnessNerd]

Hope it helps Belinda!

[@brainwaves1]

Yup me too, going to try it!

[@meliserbasrohkamm5072]

Thank you! Great advice and exercises are easy to follow.

[@YourWellnessNerd]

You're welcome! Hope they help!

[@Tony.Ferguson]

Thanks for the video! Is there a standing version of this for people with bad knees?

[@YourWellnessNerd]

Hey Tony! You can certainly do the same stretch in standing leaning over a table. Its the same concept but the knee stays straight allowing more force to go through the hip!

[@casanow5833]

great content...would appreciate some precise and complete words to better understand the inner and outer rotation aspects that r so important here. thx.

[@gabrielpaiva3695]

Thank you!

[@YourWellnessNerd]

You’re welcome Gabriel!

[@SuperHamdi1234]

I’ve had this hip/groin pain for 6 months now. I’ve done plenty worth’s of research and this is the only valid video I have came across. I felt instant relief after this. My body structure feels a lot better too! Thanks a lot :)

[@YourWellnessNerd]

I'm really happy to hear that Hamdi! Its such a brilliant stretch and I'm glad it's had an impact on your pain!

[@lizzyhannan3875]

Same here ... it's the only one that hasn't given me the groin pain I was trying to fix ... thanks! Your Wellness Nerd!

[@chrisdove5526]

I’d have an MRI. I’m 40 and had the same and diagnosed hip dysplasia, labral tear and tendonitis. Your symptoms appears the same as mine.

[@frankbedwelljames4596]

Good content brother!

[@YourWellnessNerd]

Glad you think so!

[@randywild6900]

Thanks for posting this video.

[@YourWellnessNerd]

Hope its helpful!

[@warrenandrews2972]

Many thanks

[@YourWellnessNerd]

Glad it resonated!

[@sabrinathomas9065]

Great information. I sit alot at work, I believe my impingement came from all the sitting and being so tired after a get off work and didn't get much exercise through walking

[@YourWellnessNerd]

Thanks Sabrina! Sitting causes so many hidden issues. Hope the videos goes some way to helping you conquer that inpingement!

[@spiritfulhealing8605]

This stretch literally can cure my Hip impingement…. But getting into I get pinch so sometimes I can get into it and other times I cannot Even with a band

[@YourWellnessNerd]

It really depends mate. A strong amount of hip impingement cases have the hip impinging not because there’s additional bony growth or structural dysfunction that causes the pinch, but because the hip joint capsule has become stiff and tight - prompting things to impinge. A stretch like this one that goes after that hip capsule restriction, can be really valuable in trying to feed more slack into the hip joint, and improve the ability of the joint to move more optimally.

[@lindekarr4715]

This is great, thank you!

[@YourWellnessNerd]

You're welcome! Hope it helps!

[@-bld-]

This created a lot of pain for me. I have FAI mixed, effusion and front/upper/ side cartilage tears. Doing this was brutal. Bad move, the lateral tears were on fire.

[@ailsa7555]

Thanks, very helpful

[@YourWellnessNerd]

Glad it resonated Ailsa!

[@ovie9027]

thank you for the help. God bless you

[@YourWellnessNerd]

Hope it was helpful!

[@bougeac]

Great video! How often would you recommend doing these exercises? Subscribed!

[@YourWellnessNerd]

Hey! It really depends on the person and the effect the stretch has on someones symptoms and hip mobility. In an ideal world it can be done a few times a day.

[@floke7009]

amazing explanation, thanks so much

[@YourWellnessNerd]

Hope it did help!

[@Kevin.Anthony3]

Thank you for sharing this.

[@YourWellnessNerd]

Hope it helps Kev!

[@caltori]

Hi Grant, Very concise explanation of FAI and it’s root causes, thank you. X-rays of my right side show hip impingement, but I only feel pain in my knee. My chronic, 24/7 knee pain was instantly relieved by a lidocaine injection directly into my hip joint (relief lasted about 30 minutes). Also, after excessive bending of the hip, I only feel the knee pain the next day, which makes diagnosing difficult. Have you encountered cases like this and would you expect that improving hip strength/mobility would improve or even resolve knee pain?

[@YourWellnessNerd]

Hey mate! It's hard to comment on you specifically, but from a general perspective if a particular hip-based movement or treatment positively influences any knee pain, provided there's no specific knee dysfunction it's reasonable to expect an improvement in hip function should help the knee long term

[@caltori]

@@YourWellnessNerd thank you for your reply! So many people out there are feeling helpless and your videos/expertise are so helpful on the road to recovery. 🙏

[@daveforgot127]

Just came across your channel. Thank you this appears to be very interesting.

[@YourWellnessNerd]

Hope it helps Dave!!

[@daveforgot127]

@@YourWellnessNerd I I will definitely let you know.

[@neurosynchrony1]

What a fantastic video! I don’t have groin pain or problems during that stretch, but do feel numbness and pain on the lateral thigh and pain on the nerve that runs below my hip in my gluts when I internally rotate and flex my thigh toward my chest. You had mentioned in this video spinal involvement which you would address in another video. Might be good to put a link to that video when you mention it…do you happen to have a link for for this video? Thank you for all your amazing work!

[@YourWellnessNerd]

Hi mate! Glad the video resonated! I have some recent videos on glutes and hamstrings that talk about the spinal involvement that might be of interest if you’re still keen. Hope you’ve improved since posting!

[@kathrynbowden4104]

I’ve been struggling for a few years, my hips getting stiffer, which I think was causing serious knee pain. I did these exercises just once and immediately felt an improvement . Just been for a walk and what a difference, even the knee was much improved. I shall continue the exercises. Just wondering how often to do them. Everyday ?- a few times a day ? - every other day? Thank you so much for your help.

[@YourWellnessNerd]

Really happy to hear you felt some change Kathryn!!! It's such a great exercise and I'm glad it was an influential one for you!

[@FionaNorgate]

Omg thankyou incredible ❤

[@YourWellnessNerd]

Hope it helps!

[@joshuamcdonald3415]

Great info! Thanks alot!

[@YourWellnessNerd]

No worries! Hope it helps!

[@reneedebruin6236]

Excellent! Thank you! ❤😇❤

[@YourWellnessNerd]

Glad it resonated Renee!

[@reneedebruin6236]

I have been struggling for over 6 years with hip issues and done all the recommended stretches and strengthening. But, your one stretch gave me my first good night's sleep with renewed hope that this can be resolved! Thank you for your wisdom, guidance and expertise! ♥️😇♥️

[@kathrynludrick4821]

Don't think I can do that yet, although I'd like to. I'm 67, and have various hip and back flare ups. From sciatica, SI joint, as well as that deep muscle on the butt that starts with a p (can't think of the name), Those are on left side. I have hip bursitis on the right, which is much better after regular strengthening exercises over time, which has taken several years. I think I now have hip impingement on right. Definitely feels like ball and socket prob. With pain. Anyway, I'm doing various strengthening exercises to promote flexibility, targeting hips, back and knees. I'm going to have to work up to this exercise. I can see the benefit. I also use recumbent stationary bike.

[@bisaiah9797]

Thank you

[@YourWellnessNerd]

You're welcome! Hope it helps!

[@xbriskx]

I can't believe this, I have been suffering with pinching for squats and especially kossak squats/side lunges this for entire of lockdown. I'm a young healthy 30 yr old and I've watched literally every video on KZbin but this actually explains the causes and some useful infos. I've never seen anyone do this stretch so worth a try, is it safe to do this everyday? I probably played too many video games at the beginning.

[@xbriskx]

WTF I JUST DID THIS AND I THINK IT WORKS!! I have been doing yoga / mobility session on youtube but I find that just totally flairs it up so it still feel sore from that but I really think this work!!

[@YourWellnessNerd]

Great to hear Ed! Glad its hopefully making a difference! To your question, I recommend to my patients that they can do it as much as they like provided they are respecting any pain. They can usually find a safe window before pain that still makes a genuine change. Good luck!

[@xbriskx]

@@YourWellnessNerd I really find I cannot go back at all or I get a pinch on both side so I try to stay forward. Need to do more shoulder strength work though, weakness or being skinny!

[@MK-td2vc]

Thank you so much! 😊

[@YourWellnessNerd]

You're welcome MK!

[@abbiemello586]

Any precautions for people with hip replacement?

[@YourWellnessNerd]

Always best to consult someone in person to make sure these exercises are ok for you and your current stage of recovery!

[@garyalderson5132]

Janice - this saved me this morning, I have a swing when I lean forward and it hurts a lot feels like its torn and affects my back also. I have lost one thing since moving - the stairs! I wonder if not exercising going up stairs my back end has gotten soft so the hip has taken strain?? This felt really good.

[@ExecutionerDan]

I dont if its for sure a hip impingement since i havent been diagnosed, but i think it is. I went through bootcamp and combat training both west coast, and after combat training ive had terrible knee problems. I got diagnosed with patellofemoral pain, and havent been able to get over it for 9 months already. I noticed back early on though that when i lift my leg up to "open the gates" and "close the gates" with my left leg by lifting my knee up to my waist and either push from in front of me outward, or out to my side to in front that i have this uncomfortable mushy click in my hip. Have bad internal hip rotation and it feels like my hip catches on itself doing certain things. I believe my hip is the cause of my knee pain and dont want surgery if i can help it.

[@YourWellnessNerd]

Hope the video helps Dan!

[@viniciusdavila2737]

Thanks!

[@johnnykleingeld]

You got me at 7:32 , did you already do a video on that?

[@YourWellnessNerd]

Yep! There should be a video on hip bursitis that goes through the lower backs role in a lot of lateral hip type pain!

[@santiagofarias4078]

Gracias

[@515aleon]

I'm a 75 and just got dxed with that via x-ray. If I had it from birth, never had symptoms til last week. I imagine my posture is lousy and I am maybe not as active as I used to be. Not an athlete at all, but hike and that sort of thing. I couldn't do that on the floor right now--seems like something that would need to be done on the floor. Right leg or knee is actually worse pain. But I appreciate the information.

[@YourWellnessNerd]

🤓

[@marylayton9258]

Hi Grant, Do you have anything for a cam impingement bc it hurts so efng bad. I'm 48 but active (ballet 4-5 days/wk, walk/ hike daily + yoga). I have osteoarthritis, bursitis & now this little gift. I've watched so many videos and they seem to make the pain worse. I don't want surgery & giving up ballet is not an option 🙃. Sincerely appreciate ANY help! Thank you for sharing!

[@YourWellnessNerd]

Hey Mary! Hopefully the exercise in the video helps? As I'm sure you're aware, it also important for any impinged hip to be brutally strong through those hip muscle and trunk to improve the way things are used and loaded. The key is finding a series of mobility and strength exercises that you feel safe and comfortable starting with and then building as your tissue adapts.

[@marylayton9258]

@@YourWellnessNerd Thank you!

[@CorruptOcean]

Uve been stretching and stretching for kicks and the splits but my hips never can move past a certaint point do to what feels like a physical blockage as the thumbnail shows and aI looked it up on google and yeah I think that is waht is happening to me. Bone or something is preventing my hips from any normal range of motion to the sides.

[@YourWellnessNerd]

Hopefully the exercise in the video helps with that!

[@stan3452344]

This is the first video that demonstrated something that worked on my symptoms. I have pain in my left groin but only after playing golf. After one time, this exercise changed my pain. It was less intense but felt a bit different. It still occurred but wasn't as bad. What's a reasonable timeframe to start feeling relief? I certainly don't expect immediate relief but I’m wondering what other have experienced.

[@YourWellnessNerd]

Glad the video helped Stan! Hope you’re going well!

[@stan3452344]

10 month update: about 2 months ago I had another discovery that solved most of my left groin problem. But, the problem I discovered was not physical but bad habits. I discovered two things. 1. While driving, my left foot was jammed down on the floorboard of my car. It’s as if I was bracing for a crash but was just driving normally. 2. While my wife was watching a movie or TV, I was reading or watching a video on my iPad-with my knees placed on my easy chair forming an angled “holder” for my iPad. I noticed these 2 habits on the same day. When I corrected them, 90% of my remaining pain went away in about 4 days and has stayed that way since. The lesson is that doctors and physical therapists focus on causes they learn during education or training. Sometimes, it's bad posture, bad habits, etc. That contribute to the problem and make it a much more serious issue.

[@TheUira777]

Thanks man.

[@YourWellnessNerd]

Hope it helps Uira!

[@inderjitkang8150]

Any alternative exercise for pple with knee problem??

[@YourWellnessNerd]

You can do the same exercise in standing leaning over a table or bench. Alternatively, a cushion or pillow under the knee might also help when kneeling

[@Limedogs]

Does keeping up with this improve hip impingement long term? Or is it more just temporary relief? Is long term more strength based for glutes, adductors etc? Thanks for the vid! :)

[@YourWellnessNerd]

Hey mate! It really depends where each person might be deficient. If they lack the required strength and conditioning to support better hip function obviously strength will be important long term. If the impingement has a capsular component then improving the mobility of the capsule should also make a difference. It also depends on the mechanical integrity of the area!

[@Limedogs]

@@YourWellnessNerd Awesome, makes sense! Cheers :)