Hip Impingement Test!

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Do you or someone you know have a pinching hip pain in the front, side, or back of the hip?

This is a test that may help you determine if you have hip impingement, but chances are that if you are trying the test, you are probably experiencing it already and know the answer. #Hipimpingement is generally described as an inflammation or tearing of the tissue around the hip socket caused by a repetitive beating by structures of the femur(hip flexion over and over). This is most likely caused by limited hip mobility in all ranges of motion, lack of awareness of pelvic and foot positioning, and poor breathing control. There are dozens of muscles attached to the hip and many of you focus solely on squats, deadlifts, and lunges to strengthen them. Believe it or not, the hips need to also do a lot of rotation. ⁣
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Strengthening the rotation, flexion, extension, adduction, and abduction of your hip (not just stretching them to make them more flexible) is one of the best ways to stabilize the hip joint as well as your knee and lower back. As a result, you will have more control over your hip and be able to prevent the pinching that you feel. ⁣
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Your pelvic and foot positioning matter. An excessively anterior pelvis (sway back and butt sticking out) and a collapsed foot will likely increase the internal rotation of the femur relative to the hip socket, a position that may increase pressure on the impingement site especially when the hip is flexed (as demonstrated by the test in the video). Having an understanding of how to find a neutral pelvis and maintain it during your lifting, walking, and running will be beneficial at the start of your recovery. Knowing how to grip the floor with your foot and how that rotated the femur outward will help knee and hip issues as well. ⁣
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It is important that you try to avoid movements that cause the pinching pain that you experience and strengthen your hip with exercises that do not aggravate it.⁣