So its been almost 4 months since my initial post on my hip impingement. I thought i’d give it some time as I wanted to really understand the nature of the injury in regards to movements that hurt, movements that feel good and things that make it feels better.
Know i’m sure you don’t really care about movements that make MY hip feel good and bad and it’s not going to be relevant to the readers injury (if said reader even has an injury!) So I’ll skip straight to things that make it feel better, because just maybe, they may help you too!
*If you are interested on my day to day training or other parts of my development, please feel free to follow my Instagram – wbrown7 🙂
I quickly realised after being diagnosed with the impingement that my left gluteus maximus was not firing. This makes sense to me due to a past knee injury, which I must subconsciously protect with more right dominant movement patterns. To combat my ”right sided-ness” I have been working on glute activation techniques with rubber bands. Namely lateral walking in a kind of mid-squat position. (See video)
I spent a lot of my spare time reading and researching, looking for ways to fix the impingement. It was a luck that bought me to find Dr. Andrea Spina and his FRC method. (If you haven’t heard of it, go on YouTube. NOW!) His free material on his Instagram and YouTube have helped me no end in my hip rehab, and also in my general training exploration. I will put a couple of pictures up to try and demonstrate my favourites thus far, yet I would suggest going through his YouTube videos, where he gives fantastic information.
FRC in my own words is an exploratory method to gain whole body mobility and control. It works on determining relevant prerequisites for basic foundational movements, as well as using Controlled Articular Rotations and Isometric holds to strengthen and mobilise areas of the human body. By utilising the controlled and almost mindful approach, combined with triggering key stabilisers and sub-skeletal muscle groups is a great method to gain function back in areas that most people in this modern era never even move or use. Furthermore, the greatest benefit of the FRC method is that it not only unlocks control and further RoM, but Spina also stresses it is important to then be able to produce force at the extents of the RoM.
Pictured is me practising hip flexion and about 45 degree rotation onto a high box, which then leads to my weight being distributed over my hip-flexed leg, in order to produce force in an upward direction, EG. Step up onto the box into a concentric pistol. (Full video is on my Instagram – wbrown7)
The next set of images are of another standing technique similar to the above photo. However in this exercise I am simply exploring the widest RoM, triggering stabilisers and working my hip capsule into flexion, rotation, internal rotation and extension. All movements are in a controlled pattern. 5 rounds of this per leg feels amazing afterwards. A key point to mention is that I am aiming to ‘Iradiate’ (create whole body tension) throughout the movements.
Further exercises from the FRC method are the 90/90 variations. Here is a link to the man himself giving the basic 90/90 stretch and transfer example.
However with regards to my impingeemnt, the transfer has taken some time to get used to, as initially it caused awful pain in my hip capsule. Instead I used internal/external raises and holds, where I am still positioned in the 90/90, however I am only lifting my front or rear leg, both ankle and knee, vertically (whilst maintaining the positioning of the bent limb) and then isometrically holding it in the air. I found this to be a much better and pain free method of strengthening the hip joint in this position. Pictured below!
Further exercises that make things feel good are things such as Deadlifts, Barefoot running, Swimming Breast stroke, Core strengthening, Lateral leg swings and basic locomotion. (Popularised by Ido Portal) Here is a great video detailing some examples:
Each example is the above video is a great drill for whole body mobility, and a great warm up tool once all movement prerequisites have been attained. I like the idea of using locomotion as it is using playful nature, mindfulness and functional patterns into one set of exercises.
I’m sure there are more things to help with the Femoral Acetabular Impingement, and i’m sure that what helps one variation of the injury will not help another. However I do hope that this may help some who take the time to read it. Learn from your body and surroundings, and try to enjoy the process! (however frustrating it may seem)
Thanks for taking the time to read my thoughts. All feedback is welcome, and I am always eager to learn more! Wil. 🙂