What Doctors Won't Tell You About Hip Impingement
Most health websites and doctors will tell you to rest, ice, and take NSAIDs for hip impingement. But here’s the truth: while these options might offer quick relief, they’re like putting a Band-Aid on a cracked dam. Pain medications and NSAIDs are best suited for short-term crisis moments—not as a long-term solution. To truly fix hip impingement, it’s essential to tackle the underlying causes, which often stem from poor alignment and muscle imbalances.
At MoveU, our focus is on natural, sustainable recovery. And no, we don’t mean “natural” like herbal tinctures and singing bowls (though we’re sure they have their charm). Keep reading to learn how to get lasting relief without going under the knife.
What Is Hip Impingement?
Hip impingement, technically called femoroacetabular impingement (FAI), occurs when the femur (thigh bone) collides with the hip socket due to misalignment, often compressing the labrum—the soft cartilage protecting the joint. Repeated movement in this misaligned state can cause predictable wear and tear, leading to:
- Hip labral tears
- FAI (Cam and Pincer deformities)
- Osteoarthritis
- Possible hip replacement surgery down the line
And the kicker? Studies and Dr. Mike’s own data suggest that individuals with hip impingement often exhibit a greater-than-average anterior pelvic tilt—sometimes up to 5 extra degrees, or 33% more than average. (That’s like having an extra 33% tilt on a pair of old shelves—the contents aren’t staying put for long.) This tilt can place excess strain on the hips and lower back, making realignment and stabilization key parts of the solution.
Causes of Hip Impingement
Most cases of hip impingement are rooted in poor alignment and muscle imbalances. Over time, habits like sitting with crossed legs, poor posture, or imbalanced exercise routines create uneven tension across the body, resulting in a misaligned hip joint. Imagine trying to drive with your wheels out of alignment—you’re going somewhere, but it won’t be pretty.
- Postural Habits: Constant sitting, especially with one leg crossed, or standing with hips uneven can strain the hip joint.
- Weak Core and Glutes: Without proper support from the core and glutes, the pelvis tilts forward, increasing pressure on the hip joint.
- Movement Patterns: Repetitive activities, like running or lifting, done with misalignment, can exacerbate impingement.
Improving hip alignment starts with becoming aware of these patterns and correcting muscle imbalances. Think of it as giving your body’s GPS a much-needed update.
Symptoms of Hip Impingement
The following symptoms can indicate hip impingement:
- Pain near the groin or front of the hip
- Lower back pain after standing or walking
- Hip pain during deep squats
- Stiffness or reduced range of motion
- Clicking, catching, or locking of the hip joint
- Pain during hip flexion and internal rotation
If you’re experiencing any of these symptoms, it’s worth investigating further. You can test for hip impingement yourself by following Dr. Mike’s test for hip impingement.
If your pain is located on the outside of your hip or you’re noticing snapping and clicking, check out our blog on Snapping Hip Syndrome as that is a different issue entirely.
Should You Consider Surgery?
It is projected that by the year 2060, demand for hip and knee joint replacement will increase by almost 40%, yet research suggests many of these operations are unnecessary. Studies show that surgery may offer temporary symptom relief, but it doesn’t correct the underlying misalignments causing the impingement.
Dr. Mike, MoveU’s founder, has worked with thousands of clients post-surgery who reported that their hip pain eventually returned. Our approach targets the root causes—alignment and muscle imbalances—to promote true, lasting relief.
How to Fix Hip Impingement Without Surgery
The path to pain-free hips involves addressing alignment, stability, and muscle strength. Here’s a progressive strategy to help:
1. Address Pelvic Tilt
Reducing an excessive curve in your lower back (often due to an anterior pelvic tilt) helps correct hip misalignment. This involves strengthening the core and adjusting your daily posture.
2. Focus on Core Stability
Deep core exercises, like diaphragmatic breathing with a core brace and pelvic tilts, can stabilize your spine and pelvis, reducing the risk of impingement. The MoveU Back & Core program covers these exercises in detail.
3. Strengthen the Glutes and Hip Rotators
Your glutes are the powerhouse of hip stability. Target them with exercises like glute bridges and clamshells to strengthen the hip’s outward rotation and reduce internal misalignment.
4. Mobilize the Hip Joint
Gentle mobility exercises like pelvic circles, cat-cow stretches, and pelvic tilts increase your hip’s range of motion without compressing the joint. (No need to imitate a pretzel—just simple, effective moves practiced consistently over time.)
5. Improve Overall Body Awareness
Building body awareness can help you catch misalignments before they become a problem. The MoveU membership offers guided coaching and videos to help you properly align your body from head to toe.
“I was diagnosed with 4 herniated discs, bulging discs & 2 labral hip tears. I had become a shell of myself. I decided to do the 90-day challenge, which completely changed my life. I have hiked several 8-12km hikes, I can roll around on the floor and play with my pup. Most of all I have gained my joy and freedom back!” - Giada Hansen
Start Fixing Your Hip Impingement Today
Developing body awareness, improving core stability, and gradually increasing hip strength are the keys to tackling hip impingement naturally. With your MoveU membership, you’ll follow a proven path to better alignment, prevent recurrence of pain, and regain control over your body. And unlike a prescription, there’s no side effect warning here—just a healthier, more aligned you.
Ready to ditch the pain? Start your journey today with a free 7-day trial of MoveU. What do you have to lose?
