Hip Impingement: Why It Won’t Go Away (And What Actually Fixes It)
If you've ever felt a pinch in the front of your hip when squatting, sitting, lunging, or getting out of your car, there's a good chance you've experienced some form of hip impingement.
This is one of the most common hip conditions I treat at Modern Movement Physical Therapy in Scottsdale, especially among golfers, pickleball players, runners, CrossFit athletes, and active adults.
The frustrating part is that many people assume it's something they simply have to live with.
They stretch more.
They avoid certain movements.
They stop squatting.
Maybe they even get an MRI that shows a labral tear.
Yet the symptoms continue.
The good news is that hip impingement often responds very well to the right treatment approach.
What is hip impingement?
Hip impingement, also known as femoroacetabular impingement (FAI), occurs when the ball and socket of the hip don't move together as smoothly as they should.
As the hip moves into deeper positions—such as squatting, sitting, or bringing the knee toward the chest—the bones can come into contact sooner than normal.
This creates irritation within the joint and can contribute to pain, stiffness, and reduced mobility.
Common symptoms include:
Pain in the front of the hip or groin
Pinching with deep squats
Pain getting in and out of a car
Difficulty sitting for long periods
Stiffness during activity
Reduced hip mobility
Many people describe it as feeling like something is blocking their movement.
That's actually a pretty accurate description.
What about labral tears?
This is where things get interesting.
Many patients with hip impingement also have labral tears identified on MRI.
The problem is that labral tears are extremely common—even in people who have no pain at all.
Research published in The American Journal of Sports Medicine has found that a significant percentage of asymptomatic individuals demonstrate labral abnormalities on imaging.
In other words, seeing a labral tear doesn't automatically explain your symptoms.
This is one reason why I focus much more on how the hip functions than what an MRI report says.
What does the research say?
Research published in JOSPT and The British Journal of Sports Medicine supports exercise-based rehabilitation as an effective first-line treatment for many patients with hip impingement.
Improving mobility, strength, movement mechanics, and overall hip function can significantly reduce symptoms and improve performance.
While surgery is sometimes appropriate, many individuals experience excellent outcomes with conservative care.
How I treat hip impingement
This is one of my favorite conditions to treat because patients often see meaningful improvements when the right limitations are addressed.
One of the first things I evaluate is hip mobility.
More specifically:
How well does the hip actually move?
I frequently find significant capsular restrictions within the hip joint itself.
When appropriate, I use aggressive hip joint mobilizations and long-axis distraction techniques to improve mobility and create space within the joint.
From there, we reinforce that mobility through movement.
Treatment often includes:
Hip joint mobilization
Long-axis traction
Dry needling
Hip mobility exercises
Glute strengthening
Hip abductor strengthening
Core stability training
Movement retraining
The goal isn't simply creating more motion.
The goal is teaching the body how to use that motion efficiently.
Why stretching alone usually isn't enough
One of the biggest mistakes I see is people endlessly stretching their hips.
While stretching can absolutely be helpful, it rarely solves the entire problem.
If you improve mobility but don't improve strength and control, the body often falls right back into the same movement patterns.
That's why every mobility gain needs to be reinforced with strength.
This is particularly true for the glutes and hip stabilizers.
Research consistently demonstrates that hip strength plays an important role in lower extremity mechanics and overall movement quality.
The bottom line
Hip impingement can be frustrating, especially when it starts limiting the activities you enjoy.
The good news is that many people improve significantly without surgery when mobility restrictions, strength deficits, and movement patterns are properly addressed.
At Modern Movement Physical Therapy in Scottsdale, I combine hands-on treatment, dry needling, mobility work, and progressive strengthening to help patients move better and get back to the activities they enjoy.
Because your hip shouldn't dictate what you can and can't do.
It should simply allow you to do it.
Take good care of your body, it's the only one you have.
Yours in health,
Dr. Michael Price