3 Steps To Fix Hip Impingement – Functional Strength

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What Is Hip Impingement?

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This is what the hospital for special surgery has to say:

“Hip impingement, also known as femoroacetabular impingement (FAI), is a condition in which there is abnormal and wearing contact between the ball and socket of the hip joint. The result is increased friction during hip movements that may damage the joint.”


My Opinion

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I think that this friction in the hip joint is because of an internal rotation of the leg thus iritating the hip flexors which makes them tight and in effect increases the pain experienced.

So what we need to do now is turn the leg in a good position and relax the hip flexors.

Steps to correct this

Step one

The first step is to massage the hip flexors with a hard ball to force it to relax. The issue is that during flexion your hip flexors are not relaxing enough which will give you a crushing sensation that you will identify as hip impingement.

Second Step

The next step is to do a powerful hip flexor stretch. The combination of the massaging with a good stretch produced awesome results for me.

When I did this it relieved a great deal my hip pain but it did not completely rid me of it.

Third Step

What did the trick was something pretty unexpected, it was working with my ankles that actually relieved me definitely of this issue. My theory is that when I changed the position of my ankle in relation to the foot it not only changed that but actually the whole leg in relation to the hip, putting the entire structure in a mechanically better position.

A good bet is to work the feet in general, especially the soles of the feet but without forgetting the toes as well, that’s what I did. What it did for me was to shift the weight of my leg from my big toe to the middle of the foot.


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The more I think about it the more I am sure that the problem of hip impingement is an excessive internal rotation of the leg. Try something for me right now, with your feet straight forward, bend your knees in a squat, just slightly. Notice how the knees turn inward? It should maintain a straight line.

If you suffer from knee pain or hip impingement or even ankle impingement you probably have an excessive internal rotation of the entire leg.

Last resort

And if that is still not enough I would stretch my hamstrings and underbutt too.

If you have any questions feel free to do so. 


Hip-Flexor Stretch

Foot Sequence–Massage


Foot Sequence–Stretches

Hamstring Massage 

Hamstring Stretch


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