I’ve been to physical therapy and pain clinic. But the exercises you just showed are helping more than the ones the hospital gave me. I want to just say thank you so much for making this video. You just helped this veteran.

@PerformanceSportSpine

Ай бұрын

So happy to hear you found it helpful. Thank you for letting us know. Keep up the great work!

Most thorough, detailed breakdown of different exercises. Kudos to ya!

@PerformanceSportSpine

Жыл бұрын

Glad you enjoyed it! Thanks for the comment.

@mianrasool9505

10 ай бұрын

Love u fin

Thank you very much for these tips. Great exercises. I already feel more mobility in my mild FAI issue..

@PerformanceSportSpine

2 ай бұрын

You are most welcome! That's great news that you are feeling more mobility.

Very valuable information,thank you !

@PerformanceSportSpine

Жыл бұрын

Glad it was helpful! Thanks for watching.

Great video, thanks!

@PerformanceSportSpine

Жыл бұрын

Glad you liked it!

I like the honest info on the efficacy of surgery. Really good run-through of those exercises!

@PerformanceSportSpine

Жыл бұрын

Thank you, appreciate the comment!

@yevhenhrodzitskyi2376

7 ай бұрын

Sir, but what is the honest truth regarding surgery? If it comes to arthroscopy, after a year of physiotherapy I've been recommended to consider arthroscopy. On top of that, arthroscopy, according to PubMed showed superiority to physiotherapy. Is surgery really a bad option I should avoid (given a 17% success rate), or I can benefit from arthroscopy after failing in exercises?@@PerformanceSportSpine

Excellent video, really Appreciate

@PerformanceSportSpine

Жыл бұрын

So nice of you! You are most welcome.

Thanks for this.

@PerformanceSportSpine

2 жыл бұрын

Yep! Hope its helpful.

Thank you very much, I need this!!!!!!!!

@PerformanceSportSpine

Жыл бұрын

You're welcome! Thanks for the comment,

FANTASTIC!

@PerformanceSportSpine

Жыл бұрын

Thank you! Cheers!

Awesome ‼️

@PerformanceSportSpine

Жыл бұрын

Thanks for watching

Tried it. Best help!

@PerformanceSportSpine

11 ай бұрын

Great job! Thanks for watching

Thanks for your exerçises

@PerformanceSportSpine

9 ай бұрын

My pleasure!

Thanks again 💖💖💖

@PerformanceSportSpine

10 ай бұрын

You're welcome

I've been grappling in my mid 20s and I've started developing impingement symptoms. Online the general consensus has been that surgery is the only hope. I'm going to try these exercises out for a couple months and I hope they help 🙏🏻

@PerformanceSportSpine

Жыл бұрын

Sorry to hear you have gotten that consensus. Be reassured the evidence says differently, a lot of people have great success with rehab/exercises. Please let us know if you have any questions along the way. Also here is another video with some different/more advance exercises. kzread.info/dash/bejne/d3yflsGtk6i-Yps.html

@Aleks-ik1oo

7 ай бұрын

feedback?

@Deepometal

Ай бұрын

Did they help

Wow, best video on impingement I have seen. Great job

@PerformanceSportSpine

2 жыл бұрын

Wow, thanks! Really appreciate the comment.

@Fricsak

Жыл бұрын

@@PerformanceSportSpine Could you help me to separate the exercises for strengthening, and the ones that help in the short term when the pain is the greatest? I tried the second exercise and my impression is that it _immediately_ helped somehow, the pain seems gone. Maybe because it is not only strengthening, massageing - by the ground - my problematic hip side?

@PerformanceSportSpine

Жыл бұрын

@@Fricsak Yes we can, can you be more specific about what you mean by separating them? Often it is about finding the right entry point for the exercise (intensity, duration and frequency) and then gradually increasing over time. Allowing time to recovery and adapt. Pain is extremely complex, so if one helped immediately it is most likely for a variety of reasons.

@manfredideluca6734

Жыл бұрын

Miglior video che abbia mia visto sei bravissimo e preparatissimo ieri ho iniziato a farli e lo sento li farò con costanza almeno per un mese

@manfredideluca6734

Жыл бұрын

Si vede che oltre alla preparazione c’è tanta esperienza dietro

God bless you brother 🤝

@PerformanceSportSpine

4 ай бұрын

You are most welcome!

Great video!

@PerformanceSportSpine

Жыл бұрын

Thanks! Appreciate the comment

You're doing god's work. Clear, helpful, concise. Thank you.

@PerformanceSportSpine

Жыл бұрын

Thank you for the kind words. We hope people find these videos helpful!

Really good video! I actually understand more why I can’t internally rotate my hip. Thank you

@PerformanceSportSpine

Жыл бұрын

Happy to hear it helped! Thanks for the nice comment

Amazing video! My hip pops out of the socket and I think I need to strengthen hip flexors and psoas. Physical therapy, doctors and chiropractors have but been any help. But I think this will help me. Thank you!!

@PerformanceSportSpine

Жыл бұрын

Thank you very much! Glad to hear it gives you a new course of action. Thanks for watching and let us know if you have any questions

thanks alot for this video. I am a bit confused because you counted from tier 1 to 5 then releated again.

@PerformanceSportSpine

28 күн бұрын

It is for different muscle groups, hip abductors, adductors, flexors etc.

How important is stretching the hip flexors in addition to strengthening? Thank you! Great video!

@PerformanceSportSpine

2 ай бұрын

Great question. With FAI impingement the tightness or loss of range of motion is caused by bony changes, not a loss of flexibility. So stretching them isn't normally that important. However, if you find they you like stretching, then continue to do so. Just be carefully in not over stretching at end-range

Had an arthroscopy for this. Wish I saw this video earlier. It's perfect

@PerformanceSportSpine

2 жыл бұрын

Hope the surgery helped! Thank you for the kind words. Hope the exercises & content help.

@rokometer8

2 жыл бұрын

I had surgery also

@orevelickovic7619

Жыл бұрын

@@rokometer8 did surgery help you?

@rokometer8

Жыл бұрын

@@orevelickovic7619 yes it helped a lot, I mean im still on recovery period

@techBuffy

Жыл бұрын

@@rokometer8 Hows the current condition?

@performance sport & spine ...can the regular use of "kneeling chairs" have any impact on the fixing the hip impingement? I imagine it can balance the lower back/spine and pelvic in correct position and help improve the pelvic & femoral ball interaction ?

@PerformanceSportSpine

Жыл бұрын

If that position is more comfortable than it most likely is a helpful strategy. However, it won't fix the issue of hip impingement as this is caused from bony changes to the femur and/or pelvis, not a incorrect position

Excellent video, I played rugby from the age of five to nineteen as well as surfing always been active. Diagnosed with osgoodschlatters disease at thirteen and FAI at forty. Be interesting to know the correlation between both.

@PerformanceSportSpine

Жыл бұрын

Thank you! Hope this video helps. If we come across anything explaining a correlation we will pass it along.

Amazing video! I have FAI and got surgery for it. Everything was fine for 2 years and now the symptoms are kicking back.... what is the next move???

@PerformanceSportSpine

Жыл бұрын

Thanks! Start doing these exercises. Also if you have been less active than normal, slowly add activities/exercises that you like to do. If you have been more active than normal, TEMPORARILY reduce them, let things calm down, then add them back in.

Hello, thanks for the video. I play football and I felt the pain of groin since the end of March, so that is almost 6 months. The doctor confirmed FAI Impingement. It's been 2 months when I started cycling regularly and it helped out a bit. Do you think that I am gonna return into trainings without problems, eventually when? Thanks a lot!

@PerformanceSportSpine

Жыл бұрын

You are welcome! Have you start rehabbing or just cycling? Most people improve with progressive strength training, unfortunately we can't predict specifically the time line for you.

@StepanBezdek

Жыл бұрын

@@PerformanceSportSpine I don't perform the rehabs but cycling helps in my case. What do you mean by "progressive strength training"? Thanks a lot for your quick response, I really appreciate it

@PerformanceSportSpine

Жыл бұрын

​@@StepanBezdek it means increase the weight or intensity over time, increasing the strength of the tissues. Yep anytime, hope it helps. Keep up the good work!

@StepanBezdek

Жыл бұрын

@@PerformanceSportSpine thanks a lot

Does this apply to psoas snapping in the low back as well, can this even be fixed?

@PerformanceSportSpine

2 жыл бұрын

This is different. As for the psoas snapping (popping), strength exercises for the hip flexor may reduce the snapping.

Thank you for sharing this My only concern are the jumping exercises. I have osteoarthritis and heard I should avoid any kind of impact exercises. Any comments ?

@PerformanceSportSpine

2 жыл бұрын

Of course, thanks for the comment! As for jumping, I would argue it depends. Osteoarthritis is much more than a "wear n tear" disease and often moderate exercise is protective, not destructive. As for hip oa, in general (can't say specifically to an individual without a personal assessment) if it is mild to moderate and the person is a healthy weight they should be able to add impact exercises in over time. Noting that dosage matters here, and they will need to find the right Entry Point and gradual increase in volume, allowing the body time to adapt.

It would’ve been nice to see a different color band used in your demonstration as it was hard to see..

@PerformanceSportSpine

2 жыл бұрын

Will do that next time, thanks!

I bought a resistance band and did the exercises suggested in this video. I will reply to this comment every 7 days to report my improvement.

@PerformanceSportSpine

2 жыл бұрын

Great job! Keep up the good work and we can answer any questions when you post next.

@Nick-bm5jj

2 жыл бұрын

homie, we are waiting for the feedback. where r you at bro?

@PerformanceSportSpine

2 жыл бұрын

@@Nick-bm5jj What is your question? Happy to provide feedback

@Nick-bm5jj

2 жыл бұрын

@@PerformanceSportSpine I was wondering how Morcys improved with his regular exercises. It's great that you have also replied though! Thanks for the great and detailed explanation. But I still do not get it how strength and stretching exercises may help with this condition. I mean, whether its cam or pincer - the bone structure will remain like this forever, it can only get worse due to the constant scratching

@PerformanceSportSpine

2 жыл бұрын

@@Nick-bm5jj Gotcha. Great question. Basically pain is more complicate then just what is happening to the bones or what we can see on an image. First, how long the bony changes take to form matters, if these changes happen over weeks (more likely) or more slowly over years (less likely). And exercises help by increasing the threshold you experience pain., i.e. giving you more buffer between activity and pain. The higher the line (threshold) is above what you level of activity is, the less likely you are to have pain. Hope this helps some.

I’m 15 just recovered from a torn hip labrum could this be why I’m feeling this pain. My range of motion is fine tho it’s just pinching in my groin and pelvis and I can’t move laterally quickly

@PerformanceSportSpine

5 ай бұрын

Sorry to hear that, fortunately we dedicated rehab and exercise most people can make a fully recovery! These 2 videos may also help you. Hip Labrum: kzread.info/dash/bejne/maOFlKNpeqebZ7Q.html 5 Most Common Causes of Groin Pain: kzread.info/dash/bejne/a42Z28eckdurd9o.html

Hi, why would a bony response to load in adolescence suddenly progress at age 25-35 years to cause symptoms? The literature proposes the bony adaptation occurring in adolescence is due to growth plates being softer relative to matured skeletal frames and thus more prone to bony changes. Are you suggesting over time the bony abutment wears the soft tissue down to a point in a person's mid to late 20's they will feel pain/dysfunction? Bearing in mind these bony changes have likely been around for 15-20 years?? Seems hard to believe...

@PerformanceSportSpine

Жыл бұрын

Because these bony changes over time can increase the stress and altered kinematics of the hip joint and start to irritate/damage the cartilage. It is a risk factor so it does not mean that everyone that has FAI will get it, only that it increase the change. And it doesn't happen sudden, the pain may start suddenly, but the underlying condition builds over years and/or decades

Hello! Do you recommend performing one tier per category, based on your ability? Thanks for your help

@PerformanceSportSpine

Жыл бұрын

Hi! Yes, then progress up the tiers to increase the difficulty. Often certain catergoires will be easy or hard and adjust the progress accordingly.

@DJM3KS

Жыл бұрын

@@PerformanceSportSpine great, thank you. Hopefully I get results. I'll be sure to come back and thank you again if so

@PerformanceSportSpine

Жыл бұрын

@@DJM3KS It is a process, but if you are consistent you will!

Thank you for this video. I'm a 36 year old male who used to be heavy into squatting and deadlifts, but have slowed down over the last two years. At first, I could work out legs 1-2 times a week, then it slowed down to one time a week. And just recently it's been sharp pain throughout most of the day, I can't walk without pain. It's gotten pretty bad, and there's no reason why? I'm 6ft and 200lbs, 15% body fat, eat clean. I don't know why I have hip pain? Would you consider this FAI? Thanks for your help!

@PerformanceSportSpine

Жыл бұрын

Thank you! Sorry to hear about your hip pain. Happy to try and help. Is it one hip or both? Where on the hip exactly does it hurt? Besides walking, what other activities/exercises cause hip pain? Typically FAI pain is worse with things like deep squats or cutting in sports

@Wolverich

Жыл бұрын

​ @PerformanceSportSpine Thank you for responding! It's only in my right hip. It's a very sharp pain throughout the day, and the pain resides mainly in the front of my leg and I occasionally feel it radiate to the right side. Pain is about 6 out of 10 when resting, upwards to a 9 out of 10 when moving. I am unable to squat, deadlift or do anything other than leg curls as the pain is so bad. Recently I have a similar sharp pain in my left foot. It's bizarre to be because I don't really over exert myself since this injury. I have been taking rest most day and low activity, and sometimes the pain gets worse. I do have a history of psoriasis years ago, which has been well managed. I'm leaning towards Rheumatoid arthritis as the root of this pain. Any insights would be incredibly helpful and a life saver! Thanks Dr.!

@PerformanceSportSpine

Жыл бұрын

@@Wolverich Of course! As I read your description psoaris or rhematoid arthritis were my first two thoughts. Have you had blood work and/or imaging done? Unfortunately this is a little out of my wheel house, but I will do some research and see what I can find.

@techBuffy

Жыл бұрын

@@Wolverich Did you get any confirmed diagnosis? I have tried these stretches partially and some self modified versions where I can feel the muscles stretching and a gap creating. I have clear diagnosis of FAI 4 years back based on symptoms and MRI, which actually came clean other than bone on bone. Only one leg hurt. Now as of 2023, MRI and CT scan have confirmed scar tissue, CAM+ PINCER Impingement on both legs. and ever since I tried physio and theraband stretching suggested in some other videos with heavy bands, I started to hurt a lil more. Keep sharing your fight with this terrible situation with your hips

Can we do weights while doing these exersices? Or should we wait until we reacj the last Phase ?

@PerformanceSportSpine

2 ай бұрын

Yes you can lift weights during. And modify as needed

Hello , I am 29 years old and have been diagnosed with FAI and anterosuperior labral tear with associated thinning of the articular cartilage of the right acetabulum , my FAI is mixed. I had an x-ray and Hip MRI after I started feeling pain in my right buttock that starts there and stops on my knee ,( I also feel pain in my knee and slightly above it on the thigh when I sneeze or cough , even though I underwent an EMG test and it was normal) My MRI report also showed subsequent degenerative changes of the right hip joint demonstrated by joint hip narrowing predominating posteriorly, subchondral sclerosis and erosive changes of the right acetabulum and spur formation of the femoral head. Moreover , I have tendinopathy of the right gluteus tendons at their insertion on the greater trochanter as well as a small trochanteric bursitis on the right . My orthopedic recommended surgery because he said I might be developing osteoarthritis that might lead with age to hip replacement. I haven't started physical therapy or strength training yet, but I would like to know you opinion on my case if possible because I am not very convinced about the surgery (hip arthroscopy). Your reply is highly appreciated !

@PerformanceSportSpine

Жыл бұрын

Happy to help any way we can. First off, we almost never recommend surgery prior to several months of high-value, evidence-based PT/rehab has been tried and failed. Secondly, surgery normal increases the risk of long term OA, rather than decrease (think cutting & shaving out). Now there is an increase risk after injury, regardless of course of action, but don't let the potential long-term implications dictate your treatment in regards to OA. I will have you ask you some questions. Did you play sports as a kid? For the hip/buttock pain, what makes it worse/better? Is the pain from the buttock radiating to the knee, or two separate spots? Has some assess your low back/lumbar spine? This video will give you all you need and more to resolve the Gluteal Tendinopathy issue: kzread.info/dash/bejne/nmmBx5qaYavbmZc.html

@ejelia

Жыл бұрын

@@PerformanceSportSpine Thank you for the reply. I played a bit of football(soccer) and basketball when I was a kid but not religiously. As for the hip/buttock pain, sometimes it feels radiating and connected through thigh pain but most of the time it feels separated, sitting for a long time or walking for a long time triggers the pain . Prior to my hip MRI, I did a lumbar MRI and everything appeared normal with no disk.

@PerformanceSportSpine

Жыл бұрын

@@ejelia You are most welcome! Does stretching or loading your hamstring irritate the pain? And sprinting really hurt?

@ejelia

Жыл бұрын

@@PerformanceSportSpine When I used to want to do the prone leg curl machine, I remember that as soon as I wanted to lie down I felt sharp pain in my thigh only, like tearing pain , hard to describe it , for the whole workout duration but never knee or hip pain. As for sprinting im not sure because i dont usually run, only walk. Now it's been almost a month since i stopped going to the gym , i'll be meeting a physical therapist in the next couple of days to discuss my rehab journey , but i am really confused because as far as i know FAI and labral tear don't cause thigh pain or knee pain alone, especially not when coughing or sneezing.

@PerformanceSportSpine

Жыл бұрын

@@ejelia I agree, that description doesn't not sound like FAI. Sciatica or Piriformis would be on the top of my differential. Glad you are meeting with a PT, just make sure they don't tell you some outdated theory, like your pelvis is rotated, weak core and some mythical firing pattern. Basically like every profession, not all PT's are equal, so getting a good one is paramount. If you care here are links to our Sciatica and Piriformis Videos: Sciatica: kzread.info/dash/bejne/h6tpstqPnpjVZNI.html Piriformis: kzread.info/dash/bejne/f6iXxLlqoqerktY.html I am not saying you have theses, just that they need to be ruled out.

What if you have a bone spur on your femur head neck junction due to FAI? I can't do any adductor exercises without extreme pain. :(

@PerformanceSportSpine

Жыл бұрын

Hard to say for certain, but often with that you have to work around the pain and the bony changes. With the adductor exercises, have you tried isometrics at a really low intensity? Have you consulted an ortho yet?

Great video. I only have 2 questions When would you recommend to start with plyometrics? And also individually : I am advanced in my rehabilitation in strength (can do almost all level 4 exercises) and my range of motion is back to normal except for my hip flexors (strength lvl. 1 and the Thomas test shows the hip flexors are shortened). What can I do to improve my psoas? I already train it 3-4 times a week and stretch it 3-4 times a week but increasing difficulty in the exercise causes immediat and lomgterm(2-3 days) pain Thank you for advice in advance :)

@PerformanceSportSpine

Жыл бұрын

Thanks, appreciate the comment! We typically recommend being in level 3 or higher to start ballistics, can't say for certain but it seems you should be good to start, just start slow and see how the hips/body respond. As for the hip flexor questions, without doing an assessment this video is the best we can recommend. kzread.info/dash/bejne/lZWr1qmfgZO5hMY.html Please let me know if you have additional questions.

@florianw.ii.9044

Жыл бұрын

@@PerformanceSportSpine thank you very much! I watched the video and it is very helpefull already. I only have 2 additional question How strong is the resistent band you used? Also should I isolate the strength training for the hip flexors instead of doing it with the other exercises? I am a little bit scared to have the painful symptoms again because the psoas is also working during other exercises I do for example squats.

@PerformanceSportSpine

Жыл бұрын

@@florianw.ii.9044 For the resistance bands, we recommend getting this package that goes from extra light to heavy so you can adjust to your current level. The green band in the video is extra light. Link: www.amazon.com/Fit-Simplify-Resistance-Exercise-Instruction/dp/B01AVDVHTI/ref=sr_1_1_sspa?crid=2GBTGT1D8W2CM&keywords=pt+resistance+bands&qid=1671635993&sprefix=pt+resistance+band%2Caps%2C522&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExNVpNVk9TQVJUVlYmZW5jcnlwdGVkSWQ9QTA4MTg4ODgxQlQxWjI4TEY3WkVXJmVuY3J5cHRlZEFkSWQ9QTA3Mzg0MzYxRjhTQ1BLMFhHODVHJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ== Yes, do them isolated and try to find a entry point for the dosage that doesn't flare up the issue. Usually there is some trial and error, but if you are consistent for several weeks with gradual progression, I think you will start to see some significant improvement.

@PerformanceSportSpine

Жыл бұрын

Also here is another video with a lot of exercises for hip impingement with progressions. In case you want to take a look. kzread.info/dash/bejne/d3yflsGtk6i-Yps.html

@florianw.ii.9044

Жыл бұрын

@@PerformanceSportSpine thank you very much! I think in the long run this is going to help a lot. Today I did 4 sets of the level 3 exercise (band around mid foot) unfortunately it flared up the issue and I think I will have to rest a few days again. But I will try to find the sweet spot for me. The wierd thing is doing the exercise feels easy. But a few hours later the pain comes.

Hi when i do functional training my pain increases. Is it because my legs are week? What should i do?

@PerformanceSportSpine

2 жыл бұрын

Unfortunately we can't give medical advice on that without a personal assessment.

Doc... Good Stuff! It would be better if you slowed down ..... just a bit. Thanks!

@PerformanceSportSpine

Жыл бұрын

Thank you, will do!

I have a cam type impingement on thr both hips, can i do this exercises ? And if theses exercises have bad effect on my hips?

@PerformanceSportSpine

9 ай бұрын

yes you can. Just start slow with the level 1 exercises and progress gradually.

Hi there.. I hope you can provide some guidance for me.. I was diagnosed with hip impingement after experiencing pain while back squatting. I denied surgery, so I’ve been trying to heal it myself. However the exercises you show here are extremely easy for me (even the top tier ones) since i am a weight lifter and do all these movements consistently with weights. I can still do them, but experience the discomfort form the impingement. I guess my question is.. what would you suggest I do if i can do all these, and do them all the time, but the impingement never gets better? thanks your time!!

@PerformanceSportSpine

Жыл бұрын

Hi! Here is another video with more high level hip impingement exercises. kzread.info/dash/bejne/d3yflsGtk6i-Yps.html Does the hip pain happen with certain movements? Such as squats?

I think I have this. I feel pain in the front of my hip, realy close to my private region. Is that possible?

@PerformanceSportSpine

Жыл бұрын

Yes it can. For this diagnosis there needs to be three things: 1) Positive bony changes on imaging 2) Appropriate symptoms, think popping, clicking, snapping, physical impairments 3) Signs of FAI, think reduced ROM & hip strength, gait alterations, poor trunk control Hope this helps!

I love your video What bands are you using What sizes I want to buy t gf same ones

@PerformanceSportSpine

9 ай бұрын

Thank you! Here are the band links: a.co/d/9dKF72H a.co/d/hZOVwtr

Hi, so I have slight discomfort at the bottom of my squat and I am unable to externally rotate my knee/thigh outward? If that makes sense, if I try to then I feel a very slight discomfort in my right hip joint. It feels like my hip joint isn't allowing me to fluidly rotate outward. I've only experienced this in the past two weeks. And it's not constantly there, only happens during squatting or if I try to externally rotate my thigh, like a sumo stance or so. Can I still perform these exercises?

@PerformanceSportSpine

2 жыл бұрын

Any idea what caused the discomfort? Specific incident or change in training volume/activity? It's really hard to say if an exercise is safe or not without an assessment.

@vaibhavbhasker2579

2 жыл бұрын

@@PerformanceSportSpine I never specifically felt anything was off and no incident took place as such, it just appeared out of nowhere. I feel weighted squats could be a problem, because I noticed recently (I've lowered the weight) That on my way down during back squats, in my left leg i can feel it in my quads etc. Where as the right leg (the troublesome one) I dont feel it in my quads, instead I feel the pressure in my hip which is weird. I guess i had been squatting with wrong form. Basically my knee wasn't aligned with my toes so I feel this could be an issue? I tried to align my knee as much as i could and reduced my squat depth and it took off the pressure off my hips

@vaibhavbhasker2579

2 жыл бұрын

I do feel like my joint is limiting me, could it be an external impingement? Or could it be weak support muscles? Glute medius/glutes. Because I didnt pay attention to my core/glutes since I resumed training three months ago

@PerformanceSportSpine

2 жыл бұрын

@@vaibhavbhasker2579 Try tinkering with your squat stance and see if that helps. Here is a video that can help. kzread.info/dash/bejne/f5ebxLtsnNnKlLA.html Stop if the pain increases. Let me know how it goes.

I was diagnosed with fai on both hips but the low back muscles on the left side are chronically tight, so much that at the beginning of the symptoms (5 years ago) i couldnt even bench press the bar alone without it giving me pain. The pain started roughly 1 year after i added deadlifts into my workout, and i was out of the gym for 3 years because it would start with basically any exercise. I also have a L5 S1 protrusion but never had any pain in the legs or in the groin. I got the fai diagnosis with an orthopedist and he said thats the reason of the low back pain and tightening, is it possible that its weak muscles? Because the majority of the pain is on the left side of the low back and not on the joint itself. Also i stopped doing squats and leg press because those seem to be the exercises that make it worse, like a sharp pinch, the same pain that comes sometimes for bending for like 1 second than i go trough days of pain untill it stabilizes again.

@PerformanceSportSpine

Жыл бұрын

Was the FAI diagnosis from an image (x-ray), or did you have signs/symptoms, positive clinical test and imaging findings? From the description you wrote, it seems more like a back issue, then the FAI (usually presents with single leg movements and hip/groin pain). Sounds more like overloading, than weak muscles, what the pain worse when you arch/extend your spine? Can't say for certain but with what you wrote this video is very likely to help you. Please let us know if you have additional questions. kzread.info/dash/bejne/Z3qb3MhtZZi9nZs.html

@HYCbruno

Жыл бұрын

@@PerformanceSportSpine Yes i got the diagnosis from an x-ray. The pain gets worse when i sit for long periods of time or stand for long periods of time, but its always a tightening on the lower back, on the left side, sometimes extends to the glutes, not the joint itself. There was also this one time i felt that sharp pain while doing side lateral shoulder raises, so no bending was involved, even tough the other times i felt i was either bending or going past 90 degrees with moderate weight in squats or leg press. I also work in pizza delivery pretty much everyday, i dont know if its making it worse. Im also starting physical therapy soon to see if it helps, thanks

@PerformanceSportSpine

Жыл бұрын

@@HYCbruno Glad to hear you are starting PT, yes hopefully it will help!

Is these exercise completely done in one session? Or do any one or two is enough?

@PerformanceSportSpine

Жыл бұрын

One or two is enough. It's designed so you can pick 1 level of each type of exercise, then progress over time.

I had partial diagnosis of FAI 4 years back based on symptoms and MRI, which actually came clean other than bone on bone. Only one leg hurt. Now as of 2023, MRI and CT scan have confirmed scar tissue, CAM+ PINCER Impingement on both legs. My main concern is I had Grade 3 Fatty Liver. I was 108 KGs last year and dropped 17 KGs in 6 months just by walking. Now even the walking hurts after 10-15 minutes. Glutes have started to hurt. And sleeping can be messy at times. whenever i rest for 5-10 days, I feel better. But moment I try heavy theraband excercise for lateral distraction of hip joint, I feel instant relief but it starts to hurt in back and other places after couple of hours. My question: My physio told that I have extremely weak muscles in legs (even though my calves due to 2-3 hours of walking everyday are pretty cut). Do i need to loosen up all my leg muscles and then try stretching? or I can do the basic ones in this video(which I already tried and they helped in 10% increased motion). My ultimate Goal is to just walk pain free every day for 2 hours. My MRI also should calcium deposits and early stage arthritis... Please guide. Pain right thigh(pelvis). Both Glutes. Left Side laying hurts right thigh and groin. Right side laying hurts right side lateral.

@PerformanceSportSpine

Жыл бұрын

You don't need to loosen up your muscles before you start strengthening them, you just need to find the right dosage to start with. Also if you have impingement you definitely don't want to stretch or distract the hip at end-range as the loss of mobility (range of motion) is d/t bony changes not muscle tightness. If you can walk that far you don't have weak muscles. If you have already seen a 10% improvement, we would recommend continue the exercises and gradually increase (Be patient it will take time with this condition).

@techBuffy

Жыл бұрын

@@PerformanceSportSpine thanks for responding. I will try to do the easy ones for a week and probably start using light theraband ones 3rd week onwards and gradually increase the band strength and be patient like you suggested

@PerformanceSportSpine

Жыл бұрын

@@techBuffy you are welcome! Please let us know if you have any questions

@techBuffy

5 ай бұрын

@@PerformanceSportSpine I finally had surgery in Aug last year. I still have pain, my ROM has improved, tightness has improved, leg feels lighter, my external rotation is slowly improving. But I still have pain. And my Lumbar spine is a mess

@PerformanceSportSpine

5 ай бұрын

@@techBuffy Thanks for the update. Are you working with someone to do post-op rehab?

Do you do this on both sides jusy the sore hip?

@PerformanceSportSpine

26 күн бұрын

Do both sides

Hello sir! I appreciate your content. Well I am an 18 years old basketball player who is about to sign his first contract and I discovered that I have hip impingement... The doctors told me to undergo a surgery whenever I decide to but I am really confused I dont know if a surgery is going to affect my game and if its better to undergo the surgery at the end of my career... Basically my question is if am going to recover fully after the surgery and reach my fullest athletic potential.

@charalambossava3219

2 жыл бұрын

I have had this issue with my hips for years but I thought it was just my height(200cm) and I am still able to play basketball like before. The pain didn't get worse it is on the same levels but I have just went to the doctor for a check up and told me all these...

@PerformanceSportSpine

2 жыл бұрын

Hello, and thank you for the kind words! Sorry to hear you are dealing with this. Those are good questions, unfortunately the answers depends on a variety of factors. First do you have for hip impingement syndrome you need 3 things. 1, FAI Symptoms (hip/groin pain, sometime clicking/snapping) , 2) Clinical Signs (positive ortho test & often limited ROM), & 3) Radiographic Findings. do you have all 3 of these?

@charalambossava3219

2 жыл бұрын

@@PerformanceSportSpine Thank you for the response sir! Yes I have all 3 you mentioned and I am diagnosed by an orthopedic...

@PerformanceSportSpine

2 жыл бұрын

@@charalambossava3219 How much does the hip currently impair you? have you done any rehab and if so how extensive was it?

@charalambossava3219

2 жыл бұрын

@@PerformanceSportSpine The pain I feel is not that bad. I would say its more of a discomfort and it occurs when I am sitting for prolonged hours(2 hours of driving), plus I can't squat without feeling a stretch to the groin area and my maximum depth its about 80 to 90 degrees. Also when I deadlift I set my feet in sumo stance in order to get the bar off the ground. Otherwise there is a pain in the groin and I can't get any lower.

Should I be concerned that my physical therapist has never heard of pincer deformity?

@PerformanceSportSpine

8 ай бұрын

Yes, you should be very concerned about that

If you get the surgery will you affect your height growth??

@PerformanceSportSpine

Жыл бұрын

We have not read anything that suggests that.

I can play split squat without weights?

@PerformanceSportSpine

6 ай бұрын

Yes you can. You have to limited the depth of how far you go down, but you'll have to assess how it feels

Can this hip impingement cause some discomfort back . . Pls

@PerformanceSportSpine

Жыл бұрын

Yes it can.

Would you say a right rotated pelvis would cause hip impingement on the left hip going into abduction?

@PerformanceSportSpine

Жыл бұрын

The main factor for hip impingement is excessive loading of the hip joint during adolescents (i.e. competitive sports). If the pelvis was in a position that caused the ball/socket to have more force placed on it, this is theoretically possible. However, the pelvis only moves in 3 degrees in anyone plane, the SI joint is one of the strongest joints in the whole body. The asymmetric is due to the difference in shape of the bones, rather then them being rotated.

@carboncrank2250

Жыл бұрын

@@PerformanceSportSpine thanks for the reply, I've seen 8 PTs and they all said custom insoles or strengthen the glutes or lower abs. I race bicycles competively and after some right SI pain, I had a pro fit done and the saddle I was using was too skinny. So my right leg hiked backed to compensate hence the pelvis rotated to the right. And my left leg is the stronger one. 4 years 20k miles it took to get here haha. I'm hoping bringing my right pelvis more forward will fix the right leg length discrepancy and the left upper quad/hip flexor pain with abduction on that left side.

@PerformanceSportSpine

Жыл бұрын

@@carboncrank2250 You are most welcome! Did the exercises/insole the PT's prescribe help? How large is the leg length discrepancy?

@carboncrank2250

Жыл бұрын

@@PerformanceSportSpine actually the PT did not do anythin besides showing me how to pop the SI joint. The discrepancy was about 1cm. Right foot was always supinated which lead to my right SI joint paint. My bike fitter helped more. 2 cleat wedges for the right shorter leg and a wider seat but I'm down to one wedge fixing things now just focusing on bringing the right pelvis more forward in hopes it will clear things up. Crazy how the body adapts. I have power meter pedals and I can see I put more work on thr left that the right so need to subconsciously aim more work on the right.

@PerformanceSportSpine

Жыл бұрын

@@carboncrank2250 Yes, the body is pretty amazing. Glad to hear the bike fitter was able to help. As for the difference force production of left compared to right. have you tried single leg knee extension and/curls? If not they maybe a helpful option to help improve the right side

👍

@PerformanceSportSpine

Жыл бұрын

Thanks!

I don't get it, why the surgery may increase cartilage degeneration if it removes the bone deformity ? Should it be the opposite?

@PerformanceSportSpine

Ай бұрын

Because with surgery that is an invasive procedure and when they are shaving away the bone, there is likely some damage and irritation to the surrouding tissue, i.e cartilage

@lukino0o0

Ай бұрын

Thanks, another question. For "clinical hip OA 40+ year old", do you mean a premature degeneration or an end stage OA which requires a Hip replacement surgery ? I got diagnosed FAI after I felt some pain, (with the rehab is going great btw), an RX showed low joint degeneration, but I stopped running and playing baskeball cause I am too concerned about OA. I just do martial arts twice/y Thanks you

@PerformanceSportSpine

Ай бұрын

@@lukino0o0 means anyone that is dealing with hip oa, from mild, moderate to severe. Sounds like you have done a good job modifying and figuring out what works for you body. I appreciate the insightful questions

Is returning to basketball/soccer actually doable with CAM fai without surgery?

@PerformanceSportSpine

2 жыл бұрын

It is definitely possible. Rehab can take many months, but more than half of people can return to pre-injury levels.

@nbafan125

2 жыл бұрын

@@PerformanceSportSpine How long would you say is long enough before surgery? I’ve currently been rehabbing for about 7-8 months and I’ve progressed to running without an issues. However still get the actual pain in my adductor hip and also struggle to do basketball type movements . I can do the movements such as cutting and explosive movements but it just doesn’t feel “right”.

@PerformanceSportSpine

2 жыл бұрын

If at 7-8 months you don't feel the hip is right and have felt like the rehab has evidence-based and progress appropiately, we would recommend a surgical consult, if you haven't already done it.

@nbafan125

2 жыл бұрын

@@PerformanceSportSpine I’m seeing a surgeon in a few months. So is my slow progress a worry? I have progressed since the injury as I said but it’s been slow.

@nbafan125

2 жыл бұрын

@@PerformanceSportSpine also me playing with cam fai does that pose any damage to my hip for the future ? Will I tear my labrum? It currently isn’t torn

When I squat the pinching pain gets increasingly worse as the weight goes up, why is this?

@PerformanceSportSpine

Жыл бұрын

There is more load into the tissues that is causing the pain as the weight goes up. A couple of things you can do: 1) Wear lifting shoes/elevated your heels 2) If the pain is at the bottom, reduce the ROM (i.e. box squat) 3) Tinker with you squat stance (width, turn toes out)

@PerformanceSportSpine

Жыл бұрын

This video may also help: kzread.info/dash/bejne/f5ebxLtsnNnKlLA.html

@versi9573

Жыл бұрын

@@PerformanceSportSpine thanks a lot for reply I appreciate it!

@PerformanceSportSpine

Жыл бұрын

@@versi9573 You're most welcome!

Surgery for something like this should be avoided at all costs. There are lots of other videos in education out there that indicate focusing on muscles and physical therapy are far superior to an invasive expensive surgical procedure... Especially when the success rate quoted here is about 50% only.

@PerformanceSportSpine

29 күн бұрын

No, surgery definitely has a time and place with this condition. Blanket statements like this show a lack of understanding of the complexity and nuance these conditions bring. Context, goals and other factors all have to be consider when deciding the best cross of treatment

guys i tried everything and couldn't avoid surgery don't wast time trying

@PerformanceSportSpine

Ай бұрын

Nope, research shows about 50% of people can improve with rehab only. This is a classic of someone not knowing what they are talking about and extrapilating their experience to all people.

@intensivemanagement

Ай бұрын

It’s all good with hip replacement till it’s not and revision is a bear so is prosthetic infection

@paulr2198

Ай бұрын

i did not do hip replacement the surgery is called (FAI) femoroacetabular hip impingement you can search and see what's the surgery and there us no way you can avoid it because you extra bone on your hip and whatever you do tge bonea will keep hitting each other this caused my labrum to tear wich made it more painfull

did not help

@PerformanceSportSpine

7 ай бұрын

They do if done correctly

All great up until the jumping exercises. WORST thing you can do with a diagnosed FAI. Anything that causes impact is out. Surprised this was recommended in an FAI video.

@PerformanceSportSpine

Жыл бұрын

Nope, nothing to support that jumping is harmful for people with FAI. Almost every one can get back to it safely.

@bigandlittle

Жыл бұрын

@@PerformanceSportSpine I just had an appointment with a specialist in FAI yesterday and he works extensively with FAI patients. He said no impact, no running, .no jumping with this condition. It's permanent and it's all about avoiding making it worse. I'm 48, fit, but not getting younger. Can't afford to do serious damage. I'll go with his explanation and expertise.

If your hips are impinged You most likely have TIGHT QUADRICEPS…. Loosen those and your hip and LOWER BACK PAIN WILL GO AWAY WRAP A TOURNIQUET AROUND BOTH THIGHS right below hips WHILE STANDING… get it as tight a possible and try bending over Immediate relief

@PerformanceSportSpine

Ай бұрын

No, hip impingement is caused by bony changes, not tight muscles And NO ONE should every put a tourniquet on for the purpose you describe

@phuryusstylesphuryustyles2273

Ай бұрын

@@PerformanceSportSpine ok 👍🏼 You’re saying tight quads don’t cause pelvic tilt???? BONY CHANGES? Where did you go to school????it’s called FEMOROACETABULAR IMPINGEMENT….. For anyone with low back pain and hip issues give it a try… you have to wrap BOTH legs NOT one a time. Don’t wrap the TOURNIQUET SO TIGHT TO CUT OFF CIRCULATION JUST TIGHT ENOUGH TO COMPRESS THE MUSCLE. Trust me it FEELS GREAT…. Stretch your QUADS

@phuryusstylesphuryustyles2273

Ай бұрын

@@PerformanceSportSpine where did you get this technique? from some other KZread video

I have asymptomatic cam lesions/fai. Im 38. Ive no pain and good mobility. Based on this info, do you think I'll ever have issues with my hips? I train smarter, not harder now as well.

@PerformanceSportSpine

Жыл бұрын

Seems very unlikely. Just keep doing what you are doing with smart training/exercising. Very probably those changes have been there for a long time.

@sheldor73

Жыл бұрын

@@PerformanceSportSpine thank you for the response! Very much appreciated

@PerformanceSportSpine

Жыл бұрын

@@sheldor73 Of course!