The labrum of the hip works almost like a suction cup to keep the joint stable. With a hip labral tear, the hip becomes unstable, and sometimes you feel a popping/clicking with movement as well as pain. These stretches and exercises should help relieve the pain. See Doctor Jo’s blog post about this at:
The first set of exercises will be a four way hip with a resistive band while standing. Make sure you hold onto something sturdy for balance. Anchor the band onto something sturdy, and make the movements in the opposite direction of the band. Start off with hip adduction. Keeping your foot and knee straight for all the movements, pull your leg across your body slowly, and control it coming back. After doing these, you will turn facing the chair or countertop. Now kick forward for hip flexion. Turn again, and now kick out to the side for hip abduction. Finally, turn one more time, and kick behind you for hip extension. Try to keep your body upright for all of these. Start off with 10, and work your way up to 20-25. If those become easy, you can go to a heavier resistance band.
The next exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.
Now you are going to do squats. The best way to do a squat is to give yourself a target like a chair or couch. Spread your feet about shoulder width apart, and make sure your knee does not go in front of your toes.
Then you will do a lunge. You can use a block or a pillow for a target now. Put one foot back into a lunge position keeping your toes straight. Try to keep your upper body upright. You can bend your back knee down to hit the target, and slowly come back up. Start with 10 of these and work your way up to 20-25.
The last exercise will be a sideways squat using a resistive band around your thighs or ankles. Use the same techniques for a regular squat, and wrap the band around your thighs to start. As you step out, squat down. You can take several steps in one direction, and then step back without turning around
Related Videos:
Hip Bursitis Stretches & Exercises:
Hip Pain Relief Exercises (4-Way Hip):
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Hip Labral Tear Stretches & Exercises:
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