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

[@HillaryLantigua]

I’m a dancer that was just diagnosed with FAI. I’m so grateful for this video. Really really want to avoid surgery

[@YourWellnessNerd]

Hope it helps Hillary!

[@cornelius8124]

how's it going now?

[@Centralcoastqueenofswing1]

I'm a dancer too with FAI. Hoping this will help me too.

[@ozaim8]

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!

[@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

[@chrisferrario1540]

@@backbone93uses. I switched to a standing desk. So I literally sit less hrs. That one has helped but I’m hoping these releases help progress . It’s that feeling of any relief that can give hope

[@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!

[@quinnwilliams5163]

I've watched a couple hours of KZbin videos on this today and this was one of the greatest. 👊👏👏👏

[@YourWellnessNerd]

Appreciate it Quinn! Glad it resonated!

[@zintavilde]

I just found this, I've had an unstable femur in right hip socket for decades, with limited mobility compared to the left. This exercise realigns it immediately and equalises mobility. I was told by so many therapists it couldn't be fixed!!! Thank you so much! Amazing.

[@YourWellnessNerd]

Amazing to hear Zinta! Glad it seems to have had an impact!!!

[@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

[@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!

[@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!

[@mbutler2253]

Thank you for the thorough explanation. For ppl who are just being diagnosed or introduced to FAI/Hip Impingement, this gave a really good explanation without any “over your head” medical terminology.

[@YourWellnessNerd]

Appreciate it mate, glad it came across well!

[@Danigirl3235]

Life-changing video! I've been struggling for two years with hip pain and after an MRI I was diagnosed with FAI due to hip dysplasia. This video has changed my life and given me instant temporary relief! Thank you!!!

[@YourWellnessNerd]

Amazing to hear Danielle! I'm really glad it's helping! Please keep me updated!

[@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.

[@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!!!

[@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?

[@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.

[@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!

[@maveronicabp]

Love this approach to IFI! Thank you!

[@YourWellnessNerd]

Hope it helps!!

[@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.

[@AFVB-25L]

I drive a lot for work and this gave me immediate relief when nothing else has helped!! Thank you so much!!

[@YourWellnessNerd]

Great to hear Amy!! Glad it helped!

[@5214428]

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

[@YourWellnessNerd]

Great to hear! Hope it’s helping!

[@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!

[@WildBeare]

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

[@YourWellnessNerd]

You’re welcome! Glad it may have helped!

[@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!

[@boo2263]

I was in so much pain after i retired and moved about less. My gp sent me for xray then referred me to a physio she assessed me told me I had hip impingement and osteoarthritis. This lovely lady gave me some exercises to do omg the relief after a few weeks was enormous. I did so well. Then this yr I got covid that stopped me from exercising I did so much sitting and sleeping and my hip pain returned. Goes to show stretching exercises work wonders. This is now for life for me. I will add your exercises to my routine. Thank you

[@YourWellnessNerd]

Hope it helps!

[@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!

[@dmdeign7116]

Just tried this, and I'm already noticing a difference. I'll be sure to do this every day. Thank you!

[@YourWellnessNerd]

Glad to hear it might be helping!

[@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!

[@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.

[@briandewald621]

Thanks!

[@YourWellnessNerd]

Appreciate it Brian! Genuinely hope the video was helpful!

[@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! 👍

[@zolinagy8537]

Only exercise ive done where my pain decreeased significantly. Great video thank you

[@YourWellnessNerd]

👍 awesome to hear mate!

[@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!

[@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!

[@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!

[@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!

[@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?

[@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!

[@bradford5681]

WHICH other exercise???

[@tanyaluchko9003]

Really?😂 it cause me more pain not relief

[@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!

[@kato7870]

This is awesome! You win the prize 🎉 Thank you SO MUCH! Finally, just what I needed!

[@YourWellnessNerd]

Awesome to hear mate, glad it seems to have helped!

[@goforitmikey]

I gave it a try and yes, immediately, my range of motion improved. Thanks so much! I’m gonna continue this as a part of my regimen.

[@YourWellnessNerd]

Awesome to hear Mikey! 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

[@quinnwilliams5163]

Thank you for being here for me today. 💪

[@YourWellnessNerd]

I’m definitely not going anywhere!

[@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!

[@katelyse]

Thank you! You’re a great teacher!

[@YourWellnessNerd]

Glad it resonated!

[@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!

[@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!

[@arimasson]

Best FAI video I have seen. Thank you so much brother :)

[@YourWellnessNerd]

Thanks mate! Glad it had an impact!

[@jansherlock4735]

Amazing description of how this problem occurs Thank you-so much for this was very informative and helpful video .

[@YourWellnessNerd]

Glad you found it helpful Jan! Hope the exercise helps as well!

[@frogadelicresearchgroup2521]

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

[@YourWellnessNerd]

Hope the video helps!

[@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!!

[@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!

[@Chefin243]

Thank you for this great video! I (55 yo woman) just got the diagnosis of hip impingement and the possibility of surgery. I still have to wait for the MRI to confirm the diagnosis, but thanks to yr video I now see a different way of solving the pain issue! 👍

[@YourWellnessNerd]

Appreciate it and really hope it helps!

[@alexpavchinski]

This is the only stretch I've done which actually provides tangible relief for FAI. And I've had 24 PT sessions!

[@YourWellnessNerd]

Great to hear it’s having an impact Alex! Best of luck with your FAI!

[@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!

[@lindarodgers1326]

Love you guys!! Thanks for the fun ending.😂

[@jamesgoodheart1609]

Thank you so much! Don’t have access to a band right now and this is the first video I found that shows how to do it without one. Excellent explanation of context as well.

[@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.

[@heathera5938]

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

[@YourWellnessNerd]

Awesome Heather! Glad it had an impact!!

[@paliboj8180]

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

[@YourWellnessNerd]

Glad it had an impact mate!

[@truestory923]

Not sure how I missed this great video. I think I somehow knew that it would be as sore... But I finally did these three positions and felt better for the first time in a long while. I think the hip affects my plantar fasciitis

[@YourWellnessNerd]

It wouldn't surprise mate it's all connected at the end of the day! Glad to hear the exercises had an impact!

[@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!

[@sovanima]

I have been with this for over 4 years but probably some of the symptoms like low lumbar tightness I have had even before that in my youth were result of fai. Anyway it got worse when I was 24/7 sedentary job... By sitting so much the ligaments supporting once hamstring weakens so much that no muscle can sustain and properly support the area around the hip including SI joints. At first I tought it is artritis... It took me two years to properly diagnose it... Now once I got rid of sitting, strart proper activities, doing exercises with balanced pressure well pain is almost gone. FAI is tricky. It never fully goes away. If working on a computer I am standing and this allows me to constantly move. Sitting for more than two hours always resolves into some stiffnes at my hip area and it is alway as described in this video. Stend up desc for computer jobs are eccential mandatory neccesity... And yeah human body is initially designed to move all the time. Once it stops the pain is here to remind us. There is a lot to be said and learn about it but indeed symptoms for those of us having it are pretty similar.

[@YourWellnessNerd]

Hope you find the progress you’re after mate 👍 good luck!

[@Mrcologne76]

Thank you so much for this. I jist did the routine and my hip feels great

[@YourWellnessNerd]

Great to hear, mate!

[@martinuzunov]

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

[@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!

[@mkg735]

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

[@YourWellnessNerd]

Really hope it helps!

[@N0m0regam3rs]

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!

[@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!

[@TheJojolalune24]

Wow thanks you so much it worked so well for me : i had a femoral and labrum surgery 2 years ago and i restarted to play soccer, but i felt a few days a ago a a painful pinch inside my hips, and your exercice released it almost completly !

[@YourWellnessNerd]

Amazing to hear! Glad it had an impact!

[@mediacenterman8583]

After the surgery, how many weeks on crutches? I am having surgery this year and live on the third floor with no elevator.

[@Dragonfly-spirit]

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.

[@Dragonfly-spirit]

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!

[@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!

[@randywild6900]

Thanks for posting this video.

[@YourWellnessNerd]

Hope its helpful!

[@midithree181]

Wow! This is a really helpful video. I'm dealing with a possible hip impingement. I'm a runner, so I'm really bummed because it has been flaring up since I started marathon training. The weird thing is I feel much worse when I have to sit for long periods of time. Your explanation made complete sense. When I run I feel fine after about 10 minutes in. Anyhow--I'm going to start using a stand up desk and doing this exercise. Thanks so much.

[@YourWellnessNerd]

Hope it helps!!

[@karenk9404]

I have the same - the pain actually seems to go away after running > 2-3 miles or during a long hike/scramble/climb but then returns very very bad when I sit for a bit afterward (say driving home)

[@lauramead3486]

@@karenk9404I experience the same thing. I find lying in bed or turning in bed also painful.

[@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!

[@tommyburkepainter]

Thank you! I appreciate your thoughtful and logical explanations. I find it helpful when parsing contradictory wellness videos

[@YourWellnessNerd]

I hear you Tommy! Hope the video adds to your recovery!

[@TheRampax]

I have very out turned feet (Charlie Chaplin style!), for the main part I just live with it, however it does seem to get aggravated by hilly bicycle rides, where I will feel a sharp pain in the hip joint / groin area. This can last several days after a ride. I have tried all sorts of stretches, massages, rollers etc etc. None of them seem to really do much. I have a lot of outward hip rotation, but almost zero inward rotation. This stretch of yours actually feels like its doing something. Even before I start leaning my weight over I can immediately feel discomfort in the joint area, it's right on the money. With slow perseverance I can gradually get some movement. I could feel an improvement after just one session. Normally when I sleep on my sides, I can feel minor hip discomfort, but that has completely gone. I have just come back from a flat bike ride and there is minimal hip pain (which is unusual). It's too early to say it's 100% fixed, but this looks extremely promising, I will continue with this. Thank you Grant for taking the time to make this video.

[@YourWellnessNerd]

Really hope it helps you Ian! Good luck with things!

[@Filip-rl9wh]

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

[@YourWellnessNerd]

Hope it does help!

[@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!

[@beatricecorbin80]

These stretches are great and are very helpful! I am working on my left hip impingement and now have hope not to have surgery or injections. Thank you so much ❤

[@YourWellnessNerd]

Hope it helps Beatrice!

[@beatricecorbin80]

@@YourWellnessNerd Thank you so much!

[@janerobinson7078]

Very helpful. Thank you.

[@YourWellnessNerd]

Glad it resonated!

[@dalovelee666]

Thank god I found this!

[@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!

[@OOUGGE]

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

[@YourWellnessNerd]

Hope it helps you conquer it!

[@Kevin.Anthony3]

Thank you for sharing this.

[@YourWellnessNerd]

Hope it helps Kev!

[@floke7009]

amazing explanation, thanks so much

[@YourWellnessNerd]

Hope it did help!

[@ovie9027]

thank you for the help. God bless you

[@YourWellnessNerd]

Hope it was helpful!

[@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!!

[@frankbedwelljames4596]

Good content brother!

[@YourWellnessNerd]

Glad you think so!

[@meliserbasrohkamm5072]

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

[@YourWellnessNerd]

You're welcome! Hope they help!

[@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!

[@paulmiller1531]

Really helped, many thanks

[@YourWellnessNerd]

Awesome to hear!

[@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! ♥️😇♥️

[@petermaharajh2088]

I need to share that I have had some form of FAI for years. I tried many many exercises and stretching. Oddly it seemed to just get more irritated. After reading John Sarnos books in combination with this video. Somehow I am not feeling the restricted hip and most of all I am not feeling the pain! My brain feels like it wants to have pain there but it’s not showing up. Thank you immensely for making this video.

[@YourWellnessNerd]

I'm glad you found it helpful Peter!

[@ailsa7555]

Thanks, very helpful

[@YourWellnessNerd]

Glad it resonated Ailsa!

[@JAYYDEE11]

This is brilliant, I've always wondered about the boney lump that forms. I also am indenial about being able to have more flexibility. This has encouraged me to be consistent

[@YourWellnessNerd]

Hope it was helpful Jaydee!

[@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.

[@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.