Hip impingement is a condition that affects how freely your hip joint moves, causing pain and stiffness that can limit your daily activities. Also known as Femoroacetabular Impingement (FAI), this condition occurs when the bones of the hip joint don’t fit together properly, leading to friction and damage. Hip impingement can make simple tasks like putting on shoes, getting in and out of the car, or playing sports increasingly uncomfortable.
What Is Hip Impingement?
Hip impingement happens when there’s abnormal contact between the ball of the thigh bone (femur) and the socket of the pelvis (acetabulum). This irregular contact can pinch the soft tissues around the joint, including the labrum and cartilage. Over time, this friction can cause pain, restrict your range of motion, and potentially lead to other hip problems if left untreated.
The condition typically develops in two forms: cam impingement, where the ball isn’t perfectly round, or pincer impingement, where the socket covers too much of the ball. Many people have a combination of both types.
Common Causes and Risk Factors
Hip impingement can develop due to several factors:
- Bone Structure: Some people are born with hip shapes that are more prone to impingement.
- Repetitive Activities: Sports involving repeated hip flexion, such as running, dancing, football, or martial arts, can aggravate the condition.
- Previous Hip Injuries: Past trauma or conditions affecting hip development can increase risk.
- Reduced Mobility: Muscle tightness and weakness around the hip can worsen symptoms.
- Often related to sport: Specifically running, cycling and football.
Understanding what’s causing your hip impingement is the first step toward effective treatment and preventing future problems.
Concerned about hip pain affecting your mobility? Our experienced physiotherapists at True Physio can provide a comprehensive assessment and develop a personalised treatment plan. Contact us today to schedule your appointment at your nearest clinic.
Recognising the Symptoms
Hip impingement typically causes:
- Groin Pain: Often the primary complaint, especially during or after activity.
- Hip Stiffness: Difficulty with movements requiring deep hip flexion, like squatting or sitting for long periods.
- Catching or Clicking: A sensation that something is catching in the hip joint.
- Limited Range of Motion: Reduced ability to bring your knee toward your chest or rotate your hip.
- Pain After Sitting: Discomfort when standing up after prolonged sitting.
Early recognition of these symptoms allows for effective intervention, which can prevent the condition from progressing and help you maintain your active lifestyle.
Our Sale Clinic received this review after a patient saw Caitlin: “I came to True Physio struggling with hip impingement that was affecting my running and making it painful to even tie my shoes. Caitlin was fantastic. She assessed my hip thoroughly, explained exactly what was happening, and designed a progressive exercise programme tailored to my needs. Within weeks, I noticed real improvement. She gave me the tools to manage my condition long term and supported me every step of the way. I’m now back running pain free. Cannot recommend Caitlin and True Physio Sale highly enough.”
Treatment Approaches for Hip Impingement
Managing hip impingement effectively requires a multifaceted approach:
- Activity Modification: Temporarily avoiding movements that trigger pain while staying active in other ways.
- Physiotherapy: Targeted exercises to improve hip strength, flexibility, and movement patterns.
- Massage Therapy: Hands-on techniques to reduce muscle tension and improve joint mobility.
- Core and Hip Strengthening: Building stability in the muscles that support proper hip mechanics.
- Movement Education: Learning how to move in ways that reduce stress on the hip joint.
For most people, a structured physiotherapy programme combined with lifestyle adjustments leads to significant improvement, allowing them to return to exercise, hobbies, and everyday activities without pain.
Our Clinical Director, Keith Johnstone, explains: “Hip impingement responds well to conservative treatment when addressed early. The focus is on optimising hip mechanics, strengthening the surrounding muscles, and modifying activities that aggravate the condition. With a tailored approach, most people achieve excellent outcomes and regain their mobility without needing surgery.”
Maintaining Mobility and Preventing Flare-Ups
Keeping your hips healthy requires consistent effort and smart choices:
- Regular Exercise: Include low impact activities like swimming, cycling, or walking to maintain hip strength and flexibility.
- Stretching Routine: Focus on hip flexors, glutes, and hamstrings to support optimal range of motion.
- Maintain a Healthy Weight: Reducing excess load on your hips helps minimise stress on the joint.
- Proper Warm-Up: Always prepare your body before sports or exercise.
- Listen to Your Body: Pay attention to early warning signs and adjust activities accordingly.
Small, consistent efforts to care for your hips can make a substantial difference in maintaining your quality of life and staying active.
When to Seek Professional Help
If you’re experiencing persistent hip pain, reduced mobility, or symptoms that interfere with your daily activities, it’s time to seek professional assessment. Early intervention is crucial for preventing long term complications and maintaining your mobility.
At True Physio, we specialise in helping people manage hip impingement and other joint conditions. Our expert physiotherapists provide thorough assessments, evidence-based treatment, and practical advice to help you move freely and live actively. Book an appointment today at your local clinic and take the first step toward pain free movement.