Recommended stretches to relieve symptoms of FAI

[MJD]

Hello

I was diagnosed with Femoroacetabular impingement (FAI) in both hips and associated labrum tears by MRI a few year back in my mid 40s.

What stretches would you recommend I do to relieve symptoms and are there any that I should avoid?

Thanks

Marc

[Kit_L]

@MJD: without knowing what symptoms you have, and which movements are difficult, it is not possible to offer suggestions. For example, which of these types have you been diagnosed as having?

https://orthoinfo.aaos.org/en/diseases--conditions/femoroacetabular-impingement/

Please do get back to us; this question has come up before.

[MJD]

Cam type impingement. Usually a dull ache in the groin area and top of quads/front of hip. Exacerbated by walking long distances or sitting too long on the office chair.

Can squat OK as long as feet are rotated outwards.  

[Kit_L]

The difficulty with this diagnosis, and the activities that worsen it, is that a huge fraction of the population without this problem experience exactly the same symptoms. My suggestion, assuming your impingement is not the sort you want to consider surgery for, is to concentrate on the solo floor hip flexor exercise (all the best versions are on our YT channel, free, and no ads), trying to let that area relax, and doing the exercise without any contractions in the beginning.

In time, you can add the 'folding the back leg' version, too:

https://www.youtube.com/watch?v=NhoaPgQ0YAQ

Please do report back and let us know how you go. And, I am guessing now, you know what movements your hips are not capable of – and that cam type impingement will feel completely different to other movements (will not feel like a stretch, I mean). Just avoid those as best you can.

[MJD]

Thanks Kit, definitely trying to avoid surgery for as long as possible. I'll try that and let you know how I go.

 

[Kit_L]

Please do, because with that front of hip discomfort, there are many causes, and sometimes that simple floor hip flexor stretch can really help. As well, once in the gentle stretch position, try very carefully rolling onto the inside of the back leg's knee, and see what that feels like, and then roll back though the middle position, then onto the outside of the knee–move slowly. This way, you can refine your sense of exactly where feels restricted. Re-do a gentle contraction in those places, and when you stand up, see if it feels better or worse. Best of luck!