Recovering from a torn lip on your hip? Try these exercises | (2023)

Recovering from a torn lip on your hip? Try these exercises | (1)

A cleft lip can affect your ability to exercise and affect your every movement.

Image author:Maridav/iStock/GettyImages

It can be scary at first to find out that you have a cleft lip on the hip, but the diagnosis is not as scary as it sounds.this musculoskeletal problemit is quite common, especially in more active people. Also, in many cases, it can be treated without surgery.


More good news: Taking an active role in your hip labrum injury recovery isn't as difficult as you might think. Although this type of condition can be painful and somewhat debilitating, adding somethe labrum of the hip stretchesand incorporating exercise into your daily routine can help you get back into action.

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It is important to start with a clear understanding of labral tears and hip symptoms. Next, you'll want to do exercises that strengthen the muscles on the outside and back of the hip to help reduce the pain associated with cleft palate.


Here's what you need to know about exercises and stretches that can help you recover from a hip labrum injury.

What is a cleft lip?

According toklinika Cleveland, the hip joint consists of a ball (femoral head) and a cup (cup), which allows it to move in many different directions. The cavity is lined with a ring of tissue (cartilage), also known as the labrum, which serves several different purposes:


  • It deepens the cup and creates a seal or suction that firmly holds the ball of the hip joint in the cup, increasing the stability of the joint.
  • It helps move the femoral head smoothly over the cup without pain or restriction.
  • It absorbs the forces to which the hip joint is exposed when walking, running or moving

In some people, the labrum may begin to tear: a piece of cartilage separates from the bony socket in the hip. This can happen for a number of reasons, including trauma to the leg, degeneration over time, or as a result of a structural abnormality in the joint itself.


The best exercises for tearing the hip labrum

At the beginning of your recovery, it is best to start with gentle, pain-free exercises. Initially, these movements should focus on strengtheningback musclesgs who. Activating these areas helps minimize stress on the labrum at the front of the joint.

Glute bridges, shells, fire hydrants, resisted side steps, and donkey kicks are some of the best hip labrum tearing exercises to start with. Look for 3 sets of 15 reps, according to a November 2017 study in ‌International Journal of Sports Physiotherapy



1. Gluteusni most

Region slow body

  1. Lie on your back with your knees bent at a 90-degree angle and your feet on the floor.
  2. Start by squeezing your abs, then lift your butt into the air until your spine is relatively straight.
  3. Hold this position for 5 to 10 seconds before lowering back to the floor.

This exercise is an easy way to activate the gluteus maximus, the large muscle at the back of the hips.

2. shell

Region slow body

  1. Lie on your uninjured side with your knees bent and your feet stacked on top of each other.
  2. Keeping your feet together, lift your top knee as high as you can without letting your body roll backwards.
  3. Hold here for 1-2 seconds before slowly lowering the leg back down.

The shell exercise targets the gluteus medius, a muscle on the outer thigh that supports the pelvis and hip joint. You can add a resistance band around your knees to increase the intensity of the exercise as your recovery progresses and you get stronger.

3. fire hydrant

Region slow body

  1. Get down on your knees and start contracting your abdominal muscles.
  2. Then lift the affected leg to the side and slightly back, not allowing the pelvis to move.
  3. After holding this position for 1-2 seconds, lower the leg back to the starting position.

This unique exercise activates multiple muscles, including the abdominal muscles and external hip rotators.

4. Side step with tape

Region slow body

  1. Stand with your feet shoulder-width apart and place a resistance band around your ankles or just above your knees.
  2. Tighten your abs and take a big step to the right.
  3. Then slowly bring the left leg back to the right without allowing the body to bend.
  4. After taking 10 steps to the right, reverse direction and lead with your left foot.

This is another effective way to strengthen the hip abductor muscles on the outside of the hip using only a resistance band. If it's too easy, try lowering the resistance band to your ankles.

5. Donkey kick

Region slow body

  1. Start on all fours, hands under shoulders and knees under hips.
  2. Bend the knee over the affected leg and move the leg back, keeping the knee bent. Imagine that you are pressing the ceiling with your foot.
  3. As you do this, tighten your abdominal muscles to prevent arching of your lower back.
  4. After holding this position for 1-2 seconds, lower the leg back to the starting position.

This well-known exercise helps build strength in the glutes and supports the back of the hip joints. You can also perform this movement by standing in front of the counter and leaning your hands on it.

6. Lateral Prancha

Region whole body

Lie on your side with your forearms on the floor beneath you and your legs crossed. Keeping your knees straight, push off with your forearm as you lift your hips off the floor.

After 1-2 seconds, lower your hips back. If that's too demanding, try the same movement with your knees bent.

While the side plank is traditionally used to work the abs, it's also an effective way to activate the gluteus medius muscle, according to a September 2011 study in ‌International Journal of Sports Physiotherapy

Is it normal to walk with a torn hip labrum?

Provided you consult your doctor, orthopedist or physical therapist, walking can be a perfectly safe way to facilitate your recovery. In fact, movements such as standing and walking may be better when you have a torn labrum, depending on the location of the injury.

If you are experiencing mild pain that affects your normal gait, you may also want to include itexercises to improve walking with a limp.

Stretching of the lip of the torn hip

Need to squeeze a torn lip out of your hip? According to the review from February 2019 in ‌International Journal of Sports Physiotherapy‌, correcting muscle flexibility imbalances with hip extension is an important part of reducing the pain associated with this condition.

1. Hip flexor stretch

Tip Flexibility

  1. Begin by kneeling with your knees bent on the floor beneath you.
  2. Keeping your body fully upright and your abs tight, slowly shift your weight onto your front leg. Be careful not to lean your torso forward or round your spine while doing this.
  3. When you feel a slight to moderate stretch in the front of your back hip, hold for 15 to 30 seconds before relaxing.
  4. This stretch can be completed 3 times and done 2-3 times a day.

2. Piriformis stretch

Tip Flexibility

  1. Lie on your back with your knees bent and feet on the floor.
  2. Cross the affected leg and hook the ankle over the unaffected knee.
  3. Hold the unaffected thigh with both hands and slowly pull the leg towards the stomach.
  4. When you feel a slight to moderate stretch in the back of the affected hip, hold the pull for 15 to 30 seconds before releasing.
  5. Try this exercise 3 times and work on the stretch several times a day.

Your piriformis muscle is located just behind the gluteus maximus in your butt and helps you rotate your hips. Tension in this muscle, which is close to the sciatic nerve, can change the mechanics of the hip and make it difficult to move the joint, according toklinika Cleveland.

If you prefer, you can use a towel wrapped around the affected ankle instead of using the opposite leg to guide the stretch.

3. Butterfly stretch

Tip Flexibility

  1. Sit on the floor with your knees bent and feet touching.
  2. Keeping your feet together, let your knees drop to the side and toward the floor. Make sure you sit up straight.
  3. When you start to feel a stretch in your groin and inner thighs, hold this position for 30 seconds.
  4. If you don't feel a pull, you can continue the stretch by applying light pressure on each leg.
  5. Do up to 3 stretches in one session several times a day.

The butterfly stretch helps target the muscles on the inside of the hip, near the groin and on the inside of the thigh (called the adductors). Poor flexibility of these structures can make the hip joint stiff.

If you are more comfortable, you can sit on a small pillow or do this stretch lying down.


if you triedstretches and strengthens the hips, and pay attention to exercise to avoid it, and you still have symptoms, you may need to talk to your doctor. Additional treatment such as formal physical therapy, hip injections, or even surgery may be needed.

Exercises to prevent hip labrum injury

Regular stretching and strengthening is important; however, there are a number of hip cracking exercises that should be avoided, especially those that involve twisting or straining the hip flexors.


A small study from November 2018 on ‌american journal of sports medicine‌ found that avoiding activities involving excessive hip flexion (pulling the knee toward the chest) and internal rotation (twisting the hip toward the other leg) was helpful in avoiding common symptoms such as hip pain caused by nocturnal snoring

This can include exercises like knee-to-chest stretches, deep squats, or lunges. It can also mean that activities such as sitting or crossing your legs are uncomfortable.


Is cycling good for a hip labrum injury?

cause ofposition cyclingrequires your hips, cycling is not good for hip labrum tear. When pedaling, you have to lift the knee, putting the hip in excessive flexion. Then apply force in that position as you press down and around.

This, combined with full hip range of motion, creates a potentially painful situation that can further aggravate a torn labrum.

Common questions

What are the symptoms of a hip fracture?

In some cases, a hip fracture does not cause any symptoms. However, this is not always the case. One of the most common complaints of people with this condition is pain, especially deep pain in the front of the hip or in the groin.


This usually occurs deep within the joint and is difficult to touch or feel on the surface of the skin. The pain usually comes on gradually and is accompanied by stiffness or cracking in the hip joint. In some cases, a problem with the lips can cause the hips to curl.lock, open or closewhile moving in various directions, according toMay clinic.


This can make activities such as walking, running, bending, and climbing and descending stairs difficult. It can also limit your range of motion, causing stiffness in the hip joint.

Does a torn hip labrum hurt all the time?

Surprisingly, an injury to the hip labrum does not always cause pain. A study from May 2015 in ‌About the journal Bones and Joints‌ found oral tearing in more than 38% of young adult participants, and none of them reported pain.

Also, June 2015 review in ‌Arthroscopy: Journal of Arthroscopic and Allied Surgery‌ found that more than 68 percent of people without any symptoms had a labral tear in their hips when they had an MRI.

What causes a cleft lip?

Hip labrum tears can be caused by aa number of reasons. Sometimes bony abnormalities in the femoral head or acetabulum can cause increased contact and stress on the labrum. This is called femoral acetabular impingement or FAI and can cause the labrum to tear.

According toklinika Cleveland, repetitive or high-impact activities can also be a cause. If you regularly experience this type of force, whether at work, playing sports or exercising, you may be more susceptible to tearing due to increased stress on the labrum.

Finally, some labral tears can be attributed to simple degeneration or wear and tear. Osteoarthritis of the hip, which causes cartilage to break down, can make the labrum more susceptible to wear and tear. This is worse in obese people, since the extra weight puts more stress on the joints of the legs.

What makes a hip labrum injury worse?

Depending on exactly where the tear is and how severe it is, there are several things that can irritate or worsen a torn labrum:

  • Sitting cross-legged
  • crouching down
  • Go up and down the stairs
  • Jogging
  • Cycling
  • Do lunges or squats
  • high impact activity
  • Bringing the knees closer to the chest
  • Do any movement that turns your hips in or out

How is a labral tear diagnosed?

While your symptoms can help your doctor diagnose a cleft palate, imaging is the only way to be sure. The most accurate way to determine if you have this problem is with magnetic resonance angiography (MRA), a version of an MRI scan that uses dye to visualize blood vessels.

X-rays can also be helpful in diagnosing FAI or osteoarthritis, which could be causing the rupture in the first place. Computed tomography is generally not effective in visualizing a labral hip lesion and is not commonly used.

How long does it take to recover from a hip labrum injury?

For cleft palates that do not require surgery, it may take two to four months of physical therapy before you can fully return to your previous activity level.


This time period is significantly extended if arthroscopic hip repair surgery is required. Although each surgeon has his own protocol, it is not uncommon for the entire rehabilitation process to take five to six months.

After surgery, treatment for a hip labral tear is generally divided intofour stages, based on a May 2016 review in ‌sports health

  • Step 1‌ lasts approximately three weeks and is aimed mainly at reducing pain, protecting the operated area and preventing muscle weakness.
  • Level 2‌ is dedicated to slowly restoring your strength and range of motion while correcting any residual abnormalities in your gait pattern.
  • phase 3‌, which can last another four weeks, continues to emphasize strength while working on your overall balance and endurance.
  • Phase 4‌ reintroduce running and other high-impact activities after about 12 weeks.

What can you do to help a torn labrum heal?

In addition to the gentle stretching and strength exercises above (and anything else your physical therapist recommends), you can also relieve the pain caused by a cleft palate with ice and/or over-the-counter medications such as ibuprofen forMedicine Johnsa Hopkinsa.

Do I need surgery for a torn labrum?

While arthroscopic hip labrum repair surgery may be necessary in some cases, it is not necessary for everyone with a torn labrum.

In a 2018 review on ‌Journal of sports rehabilitation‌, patients diagnosed with hip disorders such as labrum tears improved with conservative treatment such as activity modification, hip strengthening exercises, and the use of analgesics.

Although a cleft lip will not physically heal on its own, improving your flexibility and strength by avoiding awkward movements may allow you to resume normal activities without surgery.

Warnings and precautions

If you're concerned about your hip pain or if it doesn't improve with exercise, talk to your doctor. They will be able to correctly diagnose your condition and help you feel better again.

How are you feeling with a hip fracture?

If your usual sitting position is causing your hip labral pain to increase, there are some adjustments you can make.

The general idea, however, is to prevent the hips from bending too much (pulling the knees towards the trunk). Consider keeping your knees lower than your hips when sitting.

  • Avoid low chairs, opt for a higher chair.
  • Tilt the seat base down (the front is facing the floor)
  • Sit on the mat (high under the buttocks)
  • Tilt the seat back slightly

If none of these adjustments work, you may be more comfortable standing, kneeling, or lying on your back, depending on the activity you're doing.



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