A hip labral tear is an injury to a band of cartilage surrounding the hip joint called the labrum. Often the result of repetitive activities, including long-distance running and other sports that involve twisting and turning, a hip labral tear has symptoms that vary in severity. These include:
Increasing pain when sitting or walking, or sharp pain when squatting
Clicking or catching hip movements, as if something is stuck in the hip
Deep pain in the front of your hip or groin
Muscle weakness around the hip
Are you experiencing hip pain and fear it might be a labral tear? Schedule a physical therapy consultation to be evaluated by our skilled clinicians.
Many are able to treat hip labral pain and other kinds of hip pain through hip labral tear treatment in physical therapy, although sometimes surgery is required. You can seek physical therapy for a hip labral tear, and under the guidance of a physical therapist perform torn hip labrum exercises at home. Find out more about hip labral tear exercises from IMPACT Physical Therapy below.
Causes for a Hip Labral Tear
So, what causes a hip labral tear? Physical therapy for hip labral tears is commonly sought out by those with more active lifestyles. Some people find it more difficult to perform the activities they love, like running. Causes for a hip labral tear include:
Running, especially if you’re running a lot without proper strength training
Sports like hockey and soccer that require repetitive twisting movements and lots of cutting movements
An accident that causes trauma
Simple wear and tear of the muscles around the hip
Hip Labral Tear Exercises
Physical therapy for hip labral tears involve pain relief, teaching your body to move differently, and muscle strengthening. The following hip labral tear exercises are useful:
Side Stepping with Resistance: Otherwise known as a “monster walk,” this hip labral tear exercise uses a resistance band on your legs to help strengthen the outer hip muscles. Suck your stomach in and practice leading with the right leg as your move forward, then sideways, for 15-20 reps. Repeat by leading with your left leg.
Side Planks: This ab exercise also helps strengthen your hips! Start by lying on your side and stack your legs on top of each other with your forearm on the floor. Now lift your hip off the floor by pushing your forearm up.
Deadlift with Single Leg: 10 reps of a single-leg deadlift can improve your hip muscle strength. Start with your legs hip-length apart and then bring your chest and one leg to a parallel position to the floor. You can also add weight to this hip labral tear treatment.
Bridge: A simple bridge exercise is also used in physical therapy for a hip labral tear. Lie on your back with your knees at a 90-degree angle to the floor, then lift up your butt as you squeeze your stomach muscles.
Dead Bug: Lie on your back with your arms and feet in the air, legs bent at a 90-degree angle. Slowly lower and extend your right leg while simultaneously lowering your left arm. Hold for a second and then return to the starting position, repeating on the opposite side.
For additional guidance with torn labrum hip exercises, you can schedule an appointment with our expert physical therapy team.
Find Expert Physical Therapy for Hip Labral Tear
The experts at IMPACT Physical Therapy are well-versed in the solutions to the many problems caused by hip labral tears, as well as the torn hip labrum exercises that can help you recover. Upon your first visit, we’ll ask you a number of detailed questions to get to know how we can help treat pain and improve mobility. From there, we’ll develop a custom hip labral tear treatment plan just for you. Schedule an appointment today to find out more!