Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Hip impingement

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    • 01/10/2014 at 11:39 am #70707
      AvatarJessie Heikenfeld
      Member

      Hi folks,

      I have dealt with right hip impingement  for a while now, and I’ve tried just about everything, smashed just about everything upstream and downstream, done all of the banded distraction, but I haven’t had any relief. And this is only on my right side, I’ve also always felt like my right ASIS is a little more forward than the left one, but I’m not 100% sure.

      I’ve been to both chiro and PT and that did not help, I have almost zero external rotation on the right hip, and when tested for internal rotation in supined posistion I get massive impingement in the TFL region of my hip.

      I also went to a doctor (bad one) and asked hip about it, he only said i was stiff. But I’m starting to suspect something else like FAI or labral tear.

    • 01/10/2014 at 11:42 am #73736
      AvatarJessie Heikenfeld
      Member

      I forgot to mention, this is starting to bother my whole right lower body, i’ve had serious ankle impingement as well, and my right knee has popped two times during brazilian jiu jitsu practise which sidelined me for 3+ months

    • 01/10/2014 at 4:06 pm #73744
      AvatarNathan Richer
      Participant

      have you tried resetting your pelvis? 

      http://www.youtube.com/watch?v=INBY84sqrR0

      is there actual pain anywhere?
      besides impingement, where do feel tight? 
      have you tested yourself with the deep squat? can you get all the way down with good form?
    • 01/11/2014 at 7:19 am #73749
      AvatarJessie Heikenfeld
      Member

      Yes I’ve tried reseting my pelvis couple of times, did not feel any relief, my upper groin area feels insanely tight, I’ve smashed it till the world comes home, but no avail, my left adductor is pretty stiff to, but it does not feel anything like this.

      I have pretty hard time with deep squat as it creates some type of impingement, i can squat to a certain level, but then i start feeling this akward impinged feeling.

    • 01/11/2014 at 11:31 am #73751
      AvatarAnonymous
      Guest

      Did your pelvis reset?
      If you are working on it and not seeing change you need to take another look at how you are going at it.
      You are not hitting the cause of the problem.
      If your adductor is “pretty stiff” go after it. This can impact the groin tightness.
      Here are some to start with.
      Pro Episode # 21 – Pro-User Request Friday: Not Seeing The Change? You Need a Systems Approach.
      Episode 36: Spinal Mobility; Box Squat Groin Torture; Spine Rot/Adductor Stretch

      Episode 173: Improve Your Medial Chain Dominance
      Episode 14: Celebrity Goat Death Match: Chris Spealer

      Super Sumo Groin Mob
      Episode 354: Make Your Own Super Floss/High Hamstring & Hip Gnar Gnar
      Episode 241: Sumo and Medial Chain Business
      Episode 82: Protect your scrotch or: Medial hamstring fun

    • 01/11/2014 at 4:21 pm #73760
      AvatarJessie Heikenfeld
      Member

      Thanks Kaitlin,

      I did not feel any change after the pelvis reset, I’ve tried it couple of times but found nothing has changed. I also get this pain/impinged feeling when i try to abduct my hip, i do not find any stretch at all, i just find my femur hit the acetarbulum which causes pretty sharp pain and this only happens on my right hip.

      This has bothered me for at least 3 years, and is keeping me from improving squats and deadlifts, and limits my rotation in golf!

      I will look at those episodes you provided, and see if they help, I think i’ve tried most of them though,

    • 01/11/2014 at 5:40 pm #73761
      AvatarAnonymous
      Guest

      It is safe to say you will need to do mobilizations more than once to see lasting change because this is not a new issue for you. It will require continual work for some time.
      Have you addressed your glutes or TFL or piriformis?

    • 01/12/2014 at 8:37 am #73762
      AvatarJessie Heikenfeld
      Member

      Yup I’ve smashed glutes, piriformis, TFL, psoas, i try to do all of them except for psoas every night before sleep. And btw the groin mob also gives me lateral hip pain when i do it

    • 01/12/2014 at 12:23 pm #73763
      AvatarNathan Richer
      Participant

      it is possible that your leg has literally been sucked up into the hip joint and/or sucked into a poor position from most likely sitting, etc. or similar.  it could take a long time to create more permanent space as the muscles are now used to being that poor position and need time to adjust to a new position.

      i think you’re doing the right things in terms of treating the immediate symptoms. are you also addressing your position and movements in the rest of your daily life?  for instance, if your posture is poor or you sit all day at a job with poor sitting position, then this will inhibit positive change and/or make it so much longer to get better.
      i have spent years with a chiro/PT who has “gapped” my hip joint every time i saw him.  he would pull down the length of the leg and then set it back with obvious “it went back in” feeling. and i saw him every week.  but every week when i saw him, the muscles would then again yank the leg back into the socket and leave me with this tight restricted feeling.
      it wasn’t until i made tremendous change in posture, glute activation/usage, and sitting position (or basically not sitting so much) and just moving around more and doing exercises around the house (look up “grease the groove” in google), that my hip joint finally started staying in a decent position. one of my current end goals is to be able to simply drop into deep squat when i get up in the morning. definitely not there yet but i can see progress towards that end. this path i’ve been on has been a journey since 2002 and going through every type of therapy i could get my hands on, and finally accelerated with MWOD’s education and principles.
      one last thought – have you tried the banded joint distraction down the length of the leg while lying down?  lay down, setup the band, and have it pull on your leg for many minutes each night.  hopefully you should feel the leg have a noticeable stretch away from the hip – if not, just relax into the pull and let it go with the pull of the band as best as you can. do this for 2 minutes at least and try to build up if you can.  don’t overdo it though, you may strain something.
    • 01/12/2014 at 10:47 pm #73767
      AvatarAnonymous
      Guest

      Have you considered seeing a different doctor?

    • 01/14/2014 at 11:17 am #73777
      AvatarJessie Heikenfeld
      Member

      Thanks

      I will keep trying my best mobilizing, if I don’t seem to get better results I will check out a different doctor and request an MRI to see if there is something serious going on.

    • 04/29/2014 at 2:24 pm #74565
      AvatarJessie Heikenfeld
      Member

      Just to update! I had an X-Ray and MRI of my hip, the result was a bone marrow edema on both hips, and possible CAM Femoral Acetarbular Impingement ;/

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