A pinching feeling at the front of your hip when you squat, sit in a low chair or lift your knee towards your chest. Hip impingement can make some movements uncomfortable, especially if you are active. Understanding what is going on, and which movements help, can keep you moving well.

What hip impingement is

Your hip is a ball and socket joint. Hip impingement means the shape of the ball, the socket or both means they meet a little earlier than usual when the hip bends deeply. This can pinch the soft tissue around the rim of the socket, causing pain, usually at the front of the hip or in the groin.

Differences in hip shape are very common. Many people have them without any pain at all, and they often develop during the teenage years, especially in people who were very active in sport. Pain usually appears when the hip is repeatedly moved into deep positions or loaded more than it can comfortably handle.

What tends to bring it on

Hip impingement pain often flares with:

• Sitting in low chairs or for long periods with your hips bent deeply.
• Deep squats and lunges.
• Lifting your knee high towards your chest.
• Twisting on a bent hip, like turning sharply in sport.
• Getting in and out of low cars.

Noticing which movements bring on your pain helps you know what to adjust.

What helps

Many people with hip impingement manage well with changes to how they move and a programme of strengthening. If you have been given exercises by a physiotherapist, or have a plan from your surgical team, keep following that.

Sitting more comfortably

Some changes that can help when sitting:

• Choose higher chairs, so your hips are a little higher than your knees.
• Add a cushion to low seats or car seats.
• Sit with your knees slightly apart rather than pressed together.
• Avoid sitting with your legs crossed.
• Get up and move every half hour or so.

VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause and move during focused work.

Adjusting movements

You do not need to stop being active. Adjusting how deep you go can help:

• Squat to a box or bench, stopping where it feels comfortable.
• Swap deep lunges for shallower ones, or for step-ups.
• If cycling, raise your saddle a little so your hip does not bend as far.
• Avoid forcing deep stretches into the pinching position.

Movements that help

Gentle movement within a comfortable range helps your hip stay supple. Something to try once or twice a day, holding onto something steady:

• Leg swings forwards and backwards, within a comfortable range.
• Standing, take one leg slowly back behind you, keeping your back still.
• Lying on your back, let your knees gently fall out to the sides.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

Strengthening the muscles around your hip and trunk helps control how the hip moves and supports it during activity. Something to try two or three times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Side-lying leg lifts. Lie on your side and slowly lift your top leg, then lower.
• Sit to stand, using a higher chair at first.
• Step-ups onto a low step.

If you would like to follow along, VIDA has short videos of bridges and sit to stands you can use at your own pace. Start with a comfortable range and build up gradually.

Staying active

Walking, swimming with a gentle kick and cycling with a higher saddle are often comfortable. Many people with hip impingement stay active in the sports they enjoy, with some changes to how deep they go and strength work alongside. If you play sport, a gradual return, with strength work alongside, helps. A mild ache that settles by the next day is usually fine.

When to get it checked

If your hip regularly locks, catches or gives way with sharp pain, it is worth speaking to your GP or a physiotherapist.

Your VIDA pain check-in can help you notice which activities your hip is comfortable with.

What to take away

• Hip impingement often causes pinching at the front of the hip in deep positions.
• Differences in hip shape are common and often cause no pain.
• Choose higher chairs and sit with your knees slightly apart.
• Adjust how deep you go rather than stopping activity.
• Build hip and trunk strength two or three times a week.

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