There are a number of reasons why labral hip tears occur. But whether you fall or incur the injury due to an accident or your favorite contact sport, they almost always require medical intervention and surgery. However, after you heal from surgery, your doctor may recommend physical therapy and at-home stretches to assist you in your recovery and to relieve stiffness in your hip as you heal.
Labral Hip Tear
A labral hip tear occurs when the labrum, or ring of soft tissue around the hip joint socket, is injured or ripped. Because the labrum holds the ball of the top of your femur in place, you may notice pain when you put weight on your hip or a sensation that the joint is “catching” when you try to walk. Your doctor may initially prescribe you pain relievers to relieve the pain, in addition to physical therapy, arthroscopic surgery to repair the injury, and range of motion stretches to help you heal.
Hip Flexor Stretch
A hip flexor stretch can help you to increase flexibility and stability in the hip as well as increase your range of motion. Start by lying down on your side so that your injured leg is on top. Bend the knee of your injured leg so that you can reach your ankle, and then gently pull your foot toward your gluteals until you feel a stretch in your upper thigh.
External Hip Rotation Stretch
The external hip rotation stretch is also performed by lying on the floor, but this time, lie on your back with legs straight. Bend one knee with the side of your foot against the knee of the straight leg, then slowly drop your bent knee to the floor like a door opening. If you prefer more stretch, you can gently push the inside of your leg closer to the floor, but be gentle and don’t overdo it.
Internal Hip Rotation Stretch
Internal hip rotation stretches work the adductor muscles and are easily performed immediately after the external hip rotation stretch. Remain on the floor with one leg straight and the other bent at the knee and drop your knee toward the floor on the other side of your straight leg. Again, you can gently push the outside of your thigh closer to the floor to increase the stretch, being careful not to cause yourself injury.
Caution
Rest is always a key part of recovery when you have a labral hip tear. If you experience pain or discomfort while performing any hip joint stretches or if you feel that you have injured yourself further, consult with your doctor. Never begin doing any exercises or attempt home remedies if you believe that a labral hip tear is the cause of your pain without first receiving a diagnosis and treatment from your personal physician.
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