Hip labral tears are usually a result of traumatic impact to the hip joint from a fall, car accident or contact sport and generally require surgery. In minor tears, surgery may not be required and conservative methods of treatment may be prescribed. Whether severe or minor, rehabilitation for a hip labral tear involves physiotherapy treatments such as massage, joint mobilization and therapeutic stretching exercises.
Hip Flexor
Physical therapist Greg Ott emphasizes the importance of range-of-motion stretches to ensure a favorable recovery and enhance stability in the hip joint. One example of an ROM exercise is a hip flexor stretch, which can be performed prone, supine or side-lying, with or without assistance. For a side-lying stretch, position yourself so your injured leg is free. Bend your knee, grasp your ankle and gently pull your heel toward your buttocks until you feel a stretch in the front of your thigh.
External Hip Rotation
External hip rotation stretches involve moving your leg to the side, away from your body. Lying on your back, bend your knee and place your foot flat on the floor beside your opposite knee. Slowly open your leg straight to the side, as in a gate swinging open. To increase the stretch, place your hand on the inside of your thigh and gently press your leg closer to the floor. The stretch should be intense but not painful.
Internal Hip Rotation
Internal hip rotation targets the adductor muscles and can be performed in various positions. From lying position, following the external hip rotation stretch, simply move your leg in the opposite direction. Keep your foot planted on the floor and slowly bring your knee across your body until you feel a stretch in the outside of your hip. Gently place your hand just above your knee and press your leg closer to the floor to assist and intensify the stretch.
Piriformis Stretch
Finish your hip labral stretch routine with the lying piriformis stretch. The piriformis is located deep in the hip and if not stretched properly, can lead to lower back pain. Position yourself on your back with both knees bent, feet placed flat on the floor. Place the ankle of your injured leg on your opposite thigh. Lift both legs up off the floor. Reach both hands around your non-injured leg and slowly pull your thigh close to your chest until you feel a deep stretch in the affected hip.
Stretching Protocol
After a hip labral tear diagnosis, consult with your physical therapist on the specifics of your rehabilitation stretching routine. General guidelines recommend performing stretches three times a day for 10 to 20 repetitions. Each case is unique, so carefully follow the instructions of your physician to achieve the best possible outcome.
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