If you’ve been diagnosed with a hip labral tear, it’s crucial to avoid certain exercises that could worsen the injury. Dr. Michael Sileo, a board-certified orthopedic and sports medicine surgeon serving Long Island, recommends being mindful of activities that place strain on the hip joint. To prevent further damage, it’s important to avoid the following exercises and movements.

High-Impact Activities

High-impact exercise places repetitive load on a joint that has already lost part of its seal, and when the tear sits alongside underlying bony impingement, that load accelerates cartilage wear as well. Avoid activities such as:

  • Running: The repetitive pounding of running can worsen the tear and lead to increased pain.
  • Jumping exercises: Plyometric movements that involve jumping put significant strain on the hip joint.
  • High-intensity sports: Sports like basketball, football, or tennis, which involve sudden changes in direction, can worsen symptoms.

If high-impact activity keeps reproducing the same pain, that pattern usually means conservative care has reached its ceiling and arthroscopic repair of the tear becomes worth discussing.

Deep Hip Flexion Movements

Movements that involve deep bending at the hip joint should be avoided as they can irritate the labrum. Exercises to avoid include:

  • Squats: Deep squats increase pressure on the hip joint and can further aggravate the tear.
  • Lunges: Lunges, especially when performed deeply, can strain the hip labrum and cause discomfort.
  • Leg Press: The leg press machine forces the hip into a position that can irritate the labrum.

Twisting and Rotational Movements

Rotational movements can cause friction within the hip joint, leading to increased pain and damage to the labrum. Avoid exercises like:

  • Twisting lunges: The twisting motion combined with deep flexion is particularly harmful to the hip labrum.
  • Yoga poses with hip rotation: Certain yoga poses, like pigeon pose or warrior pose, involve extreme hip rotation that can worsen the tear.
  • Golf swings: The rotational movement of the hip in a golf swing can irritate the labrum and increase pain.

Pain that persists specifically through rotation often points to a tear that is unstable or unrepaired, and the full range of non-surgical and arthroscopic options is worth reviewing before returning to sport.

Core Exercises with Hip Flexion

Core exercises that involve hip flexion should be avoided. These exercises can place unnecessary strain on the hip joint:

  • Bicycle crunches: The repetitive motion of the legs can strain the hip and exacerbate the injury.
  • Leg raises: Lifting the legs while lying down can put direct pressure on the hip labrum.

What to Do Instead

Avoiding the wrong movements is only half the work. The hip still needs strength through the glutes and core to take load off the labrum, and there is a specific set of movements that build that support without compressing the joint — glute bridges, clamshells, side-lying abduction, and isometric holds among them.

Still Experiencing Hip Pain?

Avoiding the wrong exercises is only part of recovery. If hip pain is limiting your daily activity or sports performance, Dr. Michael Sileo can help. He’s a board-certified orthopedic and sports medicine surgeon with offices in East Setauket (6 Technology Dr Ste 100) and Commack (312A Commack Rd). Call (631) 689-4189 or request an appointment via Klara.