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 exercises can place unnecessary stress on the hip joint and aggravate a labral tear. 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 is causing recurring pain, it may be a sign that conservative care isn’t enough — read more about when hip labral tear surgery is recommended
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.
Persistent pain during rotation often points to an unstable or unrepaired tear. Learn about hip labral tear treatment options including non-surgical and arthroscopic approaches.
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.
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.