FAI Exercises
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The best exercises for FAI will depend on your specific strengths and weaknesses, as well as your pain and flexibility. Here are some exercises that are often helpful for FAI that you can try. However, it is always best to have an assessment with a medical professional to confirm your diagnosis and set you on the right path of rehabilitation.
Best Strengthening Exercises for FAI of the Hip
FAI hip exercises should follow an assessment and should be targeted at improving your weaknesses. Below are a few common strengthening exercises for femoroacetabular impingement that target muscles often weak with this diagnosis.
- Single Leg Bridge
- Resisted Hip Abduction
- Resisted Side Steps
- Resisted Hip Flexion
- Core Strengthening
Single Leg Bridge
This exercise has many variations, so if a single leg is too hard, you can try a double leg or a marching version. For this version, lift one leg off the floor and keep your knee bent to 90º for the leg on the floor.
Lift your pelvis off the floor by squeezing your glutes and feeling your hamstrings working at the back of your thigh.
Repeat 3 sets to fatigue, aiming for about 12 repetitions.
A weight can be added to your hip to make this more challenging.
Resisted Hip Abduction
Lie on your side with a resistance band tied around your ankles. Keep your lower leg bent for stability and your body rolled forward to feel your glute work as you lift your upper leg against the resistance band.
Repeat 3 sets to fatigue, aiming for about 12 repetitions.
You can increase the resistance of the band to make this more challenging.
Resisted Side Steps
Tie a band around your thighs and lower into a shallow squat while keeping your upper body upright. Step sideways in alternating directions pushing your knees and thighs out into the band.
Repeat 3 sets to fatigue, aiming for about 12 repetitions.
You can increase the resistance of the band to make this more challenging.
Resisted Hip Flexion
Stand on a resistance band with one end tied around your ankle. Keeping an upright and straight body, slowly lift your knee up to 90º, and slowly lower to the start position.
Repeat 3 sets to fatigue, aiming for about 12 repetitions.
A weight can be added to your hip to make this more challenging.
Core Strengthening
Lie on your back with your arms up in the air and back pushed down to the floor with a flattened tummy. Lift one leg off the floor at a time, then alternate stretching one leg away from your body.
Repeat 3 sets to fatigue, aiming for 6 repetitions on each leg.
You can alternately stretch the opposite arm with a leg to make this more challenging.
FAI Hip Stretching Exercises
FAI hip exercises should include stretches and mobility to improve the flexibility of the hip joint. Below are some stretches for muscles that are often muscles with the condition of femoroacetabular impingement.
Hip Flexor Stretch
Kneel on the floor with one leg and step the other leg through. Keep an upright body and tilt your pelvis backwards to flatten your lower back. Shift forwards to feel an increase in tightness at the front of your hip.
Hold for 45 seconds, and you can repeat this 2-3 times daily.
Adductor Stretch
Stand with your feet wide apart. Take your weight over to one leg, allowing that knee to bend. Keep the other knee straight and feel the stretch increase inside your thigh.
Hold for 45 seconds, and you can repeat this 2-3 times per day.
Quadriceps Stretch
Stand on one leg and bend your other knee; reach to hold this leg by the ankle. Push your hip forwards and knee backwards as you take your ankle towards your bottom.
Hold for 45 seconds, and you can repeat this 2-3 times daily.
Related Articles:
Hip Labral Tear – Outer Hip Pain – Hip Flexor Pain
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