If you’ve been dealing with hip discomfort or limited mobility, you might be experiencing hip impingement, also known as femoroacetabular impingement (FAI). This condition occurs when there’s abnormal contact between the bones of the hip joint, leading to pain and stiffness, particularly during movements like sitting, walking, or running. While hip impingement can be frustrating, the good news is that targeted exercises can help improve mobility, reduce pain, and strengthen the muscles around the hip joint.

In this guide, we’ll explore the most effective exercises for managing hip impingement, from stretches to strengthen your hips, to core and mobility exercises that can help you regain control over your movements.

Hip impingement, or FAI, occurs when the bones of the hip joint don’t fit together properly. There are two types:

• Cam impingement: where the femoral head is not round and cannot move smoothly within the hip socket.
• Pincer impingement: where the hip socket covers too much of the femoral head, causing a pinching effect during movement.

• Pain in the groin or front of the hip
• Stiffness or restricted range of motion
• Pain during activities like sitting for long periods, squatting, or rotating the hip

Hip impingement is often caused by structural issues in the hip joint, but repetitive movements or activities that stress the hip joint can make it worse.

Exercises are one of the best non-invasive ways to manage hip impingement. By improving strength and mobility, you can reduce the painful pinching sensation and avoid aggravating the condition. Consistent exercise can:

• Improve flexibility in the hip joint, allowing for better movement
• Strengthen muscles around the hips, taking pressure off the joint
• Reduce inflammation and pain through gentle, controlled movement
• Enhance overall joint function, reducing the likelihood of further injury

Before starting any exercise program, it’s important to consult a healthcare provider to ensure you’re safe to exercise. Also, focus on:

• Avoiding movements that worsen the pain
• Using proper form to avoid further injury
• Listening to your body and modifying exercises when necessary

Warming up prepares your muscles and joints for activity, reducing the risk of injury and ensuring better performance. Spend 5-10 minutes warming up with these simple exercises:

Stand with your feet shoulder-width apart and rotate your hips in large circles. Do 10 rotations clockwise and 10 counterclockwise.

Hold onto a wall or chair for support. Swing one leg forward and backward, keeping it straight, and then swing it side to side. Repeat 10-15 times on each leg.

Mobility exercises help loosen up the hips, improving your range of motion and reducing stiffness. Here are some of the best exercises to start with:

Kneel on one knee with the other foot in front, creating a 90-degree angle. Push your hips forward gently, stretching the front of your hip. Hold for 20-30 seconds on each side.

Sit on the floor with your legs extended. Bend one knee and place your ankle on the opposite knee. Gently push the bent knee downwards to stretch the hip. Hold for 20-30 seconds on each side.

Strengthening the muscles around your hips—like the glutes, hamstrings, and hip flexors—can provide more stability and reduce the pressure on your hip joint.

Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down slowly. Repeat for 10-15 reps.

Lie on your side with your knees bent and feet together. Keeping your feet touching, lift your top knee as high as you can without rotating your hips. Lower back down. Do 10-15 reps on each side.

Lie on your side with your legs stacked. Lift your top leg as high as you can without moving your hips. Lower it slowly. Do 10-15 reps on each side.

Tight hip flexors can contribute to hip impingement. Stretching these muscles helps relieve tension and improve mobility.

Step one foot forward into a lunge position. Drop your back knee to the ground and push your hips forward to feel a stretch in the front of your hip. Hold for 20-30 seconds on each side.

Stand with your feet hip-width apart. Grab your ankle and pull your foot towards your glutes, stretching the front of your thigh and hip. Hold for 20-30 seconds on each side.

Stretching your hamstrings and glutes helps reduce tension in the hips and improves overall flexibility.

Lie on your back and cross one ankle over the opposite knee. Pull the uncrossed leg towards your chest, feeling the stretch in your glutes and hips. Hold for 20-30 seconds on each side.

Sit on the floor with one leg extended and the other bent. Reach for your toes on the extended leg to stretch your hamstring. Hold for 20-30 seconds on each side.

A strong core provides better support for the hips, reducing strain on the joint.

Hold a plank position on your forearms and toes, keeping your body in a straight line. Engage your core and hold for 20-30 seconds.

Start on all fours. Extend one arm and the opposite leg simultaneously, keeping your core tight. Hold for a few seconds and return to the starting position. Repeat 10 times on each side.

Foam rolling helps release tight muscles and improve blood flow around the hip area.

Sit on the foam roller and cross one ankle over the opposite knee. Roll back and forth on the glute of the crossed leg for 1-2 minutes.

Lie face down with the foam roller under your thighs. Roll slowly from the hip to the knee for 1-2 minutes.

Dynamic stretches involve controlled movements that warm up the muscles and improve joint flexibility.

Swing one leg forward and backward, then side to side, as part of your warm-up. This movement opens up the hip joint and improves range of motion.

Hip impingement often limits rotation in the joint. These exercises target internal and external hip rotation.

Sit on the floor with both legs bent at 90-degree angles. One leg should be in front of you, and the other to the side. Rotate your hips to lean forward, then switch sides. Hold for 20-30 seconds.

Lie on your back with your knees bent. Drop both knees to one side while keeping your shoulders on the ground. Hold for 10 seconds, then switch sides.

Cooling down helps your muscles relax and prevents stiffness after exercising.

Kneel on the floor, sitting back on your heels. Reach your arms forward, lowering your chest towards the ground. Hold for 30 seconds.

Sit with the soles of your feet together and knees out to the sides. Gently press your knees toward the floor, holding the stretch for 20-30 seconds.

If you experience sharp pain, increased discomfort, or stiffness that lasts beyond your workout, it may be time to stop or modify the exercise. It’s essential to listen to your body and avoid pushing through pain. Talk to a physical therapist or doctor if you’re unsure about continuing.

Hip impingement doesn’t have to limit your mobility or cause chronic pain. By incorporating mobility, stretching, and strengthening exercises into your routine, you can significantly improve hip function, reduce discomfort, and regain confidence in your movement. Consistency is key—stick to these exercises, and over time, you’ll notice an improvement in both your hip mobility and overall well-being.

1. Can exercises alone fix hip impingement?

   • Exercises can help manage symptoms and improve mobility, but in severe cases, additional treatments may be necessary.

2. How often should I do hip impingement exercises?

   • Aim for 3-5 times a week, but always listen to your body and adjust as needed.

3. Are there any exercises to avoid with hip impingement?

   • Avoid high-impact activities like running or deep squats that can worsen symptoms.

4. What should I do if I feel pain during exercises?

   • Stop the exercise and consult a healthcare provider. Modify exercises as needed to prevent aggravating the hip.

5. How long does it take to see improvements from exercises?

   • You may notice improvements in flexibility and pain relief within a few weeks, but full recovery can take months.