Femoroacetabular impingement refers to a condition in your hip that can cause hip pain, leg pain, and limited mobility. Femoroacetabular impingement can cause pain that may make it difficult to do your regular activities or recreational activities. A physical therapist can help you regain mobility, flexibility, strength, and mobility. FAI recovery is possible through strengthening and stretching exercises. Here are some stretching and strengthening exercises.
Hip Flexor StretchThese steps will help you perform hip flexor stretching
- Place your knees on the floor so that you can only see one side of your body
- You want to stretch this knee if it is one that has a tight hip.
- Your other foot should be straight in front of yours
- Keep your spine straight, and your chest elevated.
- By gently tying your stomach, draw your belly button towards the spine.
- Next, tighten your buttocks.
- The gentle stretch will be felt in your hips. This stretch should last for between 15 and 30 seconds.
Piriformis stretchThese steps will help you achieve piriformis stretching
- Lay on your back
- Elevate your knees and turn the other shoulder.
- Gently pull your knee towards your buttocks until you feel a stretch in the hips. Hold it for 15-20 seconds
- Repeat the process 5 times
Hip strengtheningYour hip muscles may be weak. This is why strengthening your hips with exercises can help. Ask a physical therapist to show you how you can strengthen your hips.
- Ball bridges
- Simple Bridges
- Isometric hip lift
- Walking in the lateral band
- Single leg bridges
- Straight leg raises
- Donkey kicks