Aug 1, 2025
Understanding Hip Impingement: What You Need to Know
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael Macgregor DPT, DMT, FAAOMPT
Hip impingement, also known as Femoroacetabular Impingement (FAI), occurs when extra bone grows along one or both of the bones that form the hip joint. This leads to abnormal contact between the bones, which can damage the joint over time.
What Is Hip Impingement?
There are two main types:
Cam Impingement – When the femoral head isn’t perfectly round and rubs against the hip socket.
Pincer Impingement – When extra bone extends over the edge of the hip socket and pinches the femoral head.
Many people have a combination of both.
Common Symptoms
Do you feel a pinch in your hip during certain movements? That could be more than tight muscles. Look out for:
Pain or discomfort in the groin, outer hip, or thigh
Sharp pain when squatting, turning, or sitting for long periods
A catching, locking, or clicking sensation
Reduced range of motion or stiffness in the hip
What Causes Hip Impingement?
FAI typically develops during adolescence and early adulthood. It can be caused by:
Genetics and bone structure
Athletic activities (e.g., hockey, soccer, dance) that involve repetitive hip movement
Abnormal bone development
Previous hip injuries or surgeries
Treatment Options
Physical Therapy – Strengthens the muscles around the hip, improves joint mechanics, and reduces pain.
Activity Modification – Avoiding or adjusting movements that aggravate the hip.
Manual Therapy & Stretching – Improves joint mobility and relieves soft tissue tension.
Medication/Injections – May help manage inflammation in more acute phases.
Surgical Intervention – Considered only if conservative care fails.
Best Exercises for Hip Impingement?
Here are a few PT-approved exercises to support and mobilize your hip:
90/90 Hip Stretch
Improves hip internal and external rotation
Sit on the floor with your front leg bent at 90° (shin parallel to your torso) and your back leg also bent at 90°, pointing behind you. Keep your torso upright and gently lean forward over the front leg. Hold for 30–60 seconds, repeat 2–3 times per side.
Standing Hip CARs (Controlled Articular Rotations)
Builds joint control and increases mobility at the edges of your active range
Stand holding a chair or wall for support, slowly lift one knee up (like a march), rotate the hip outward, then sweep the foot behind you while keeping the knee bent. Move through the biggest pain-free circle possible. Perform 5 slow circles in each direction, per leg.
Bridge with Resistance Band
Activates glutes to help offload the front of the hip and improve pelvic stability.
Lie on your back with knees bent, feet hip-width apart. Place a resistance band just above your knees. Press out gently into the band and lift your hips off the floor into a bridge. Squeeze glutes at the top, then lower slowly. Perform 2–3 sets of 10–15 reps.
📝 Always consult with a licensed physical therapist before beginning any exercise program—especially if you’ve had previous shoulder injuries.