The Ultimate Guide to Nonsurgical Treatments for Hip Impingement (Femoroacetabular Impingement)
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- เผยแพร่เมื่อ 25 มิ.ย. 2024
- ⚡️How to fix hip impingement (FAI) without surgery
👉[FREE ARTICLE & INFOGRAPHIC]: www.gotrom.com/blog/hip-impin...
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🧐Specifically, in this comprehensive Article, Video & PDF guide, you will learn:
What Is Hip Impingement?
The Hidden Story of Hip Impingement
Bone Reasons for Hip Impingement
Muscular Reasons for Hip Impingement
How To Tell If You Have Have Hip Impingement?
Hip Impingement Symptoms in Daily Life
Hip Impingement Tests
Hip Impingement Symptoms in The Gym
How To Fix Hip Impingement (Treatment Options)
Physical Therapy for Hip Impingement
Surgery for Hip Impingement
Injections for Hip Impingement
The Best Approach for Hip Impingement
My Personal Battle with Hip Impingement
How Long Does It Take to Recover?
The Nerdy Science of Hip Impingement
Hip Anatomy & Function
Frequently Asked Questions (FAQ'S) about Hip Impingement
Hip Impingement and Osteoarthritis
Hip Impingement and Labral Tears
Summary & Action Steps to Fix Hip Impingement
Sit back, relax and enjoy this mega-resource!
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I got diagnosed with FAI about a year ago. A chiropractor told me I couldn't do much about it, and an orthopaedic surgeon basically told me to stop internal rotation past 90 degrees with the femur, or I'd wear out my hip. Neither offered any solutions at all. They didn't care/couldn't help me. I thought it was hopeless at the beginning, but I tried a lot of different movements, over the course of many months, that have dramatically improved my FIA, almost to the point that I don't even notice it much anymore. To be honest I don't even use many of the movements from the FAI program, but they helped my find the movements that worked for me. It help pave the way to my recovery. I found the stretches didn't help as much as activation. Lengthening the anterior part of the hip, and activation of the glutes worked better for me. Strong external rotational movements of the hip, strengthening, activating, and increasing the range, on that particular movement, has been a huge factor fixing my FAI. It seems to give the muscles in the hip loads of control and creates clearance where the impingement is. If I spend a good 20 min doing mobility, (mainly mobility activation exercises) before training session, my FAI doesn't bother much at all, but it did take me at least 6 months to get to that point and change the way my hips moved. It takes perseverance, and patience, but I can honestly say I'm moving like I used to again. I just take longer to warm up, and I feel a bit stiffer, but I can almost say that my FAI is basically cured/well maintained. The whole idea that, "there's nothing you can do about FAI," is kind of bullshit. I'm living proof.
"Nice job! Glad you found the right combination of exercises for you! Keep it up!"
Hi I got mine fixed by acupuncture and then only after went to a chiropractor and found out I had FAI cap style. I'm going to see an orthopedic doctor soon, but it seems like the acupuncture already fixed it enough to give me full range of motion again.
You are amazing coach - I've following Matt Hsu from Upright Health for about 7 years. I was not surprised when I found out you two were "buds". Thank you so much for all these teachings about FAI. I feel I'm becoming a better PT every day, thaks to you guys. Love your works! Iva, Denmark
Thank you for your kind opinion about me. Yes, we sure are, and it's great that you found some insights on my channel valuable for you. Is there anything else you want to see?
Thanks Shane, this is the best and most informative video on hip impingement and the fai syndrom I've come across so far. You're doing a great work, keep going. best from germany
Thank you, Hugo! Just trying to help those with the same issues I had! :-)
This was excellent agreed
Lots of valuable information in this channel! It really does come down to making lifestyle changes, avoid surgery and pain meds. The body will heal and eliminate foods that cause inflammation.
Thanks! There's ALWAYS something you can do to improve. :-)
This has honestly been the most informative, clear-cut, and positive information I've had in 3 years of dealing with this hip impingement misery.
It's also free advice. I've also spent so much money trying to fix it and have had some good therapies, but none that seem to be fixing me as quickly as I hoped.
I've also watched hundreds of TH-cam videos on hip impingement and how to fix it, to no avail.
Now I just happen to come across your video and...wow. This could be just the ticket to my recovery.
Everything you said resonates with me entirely!
Thank you for such a detailed and thorough video on this debilitating issue. I have honestly been losing the will in recent months. My life has been ruined by this disabling condition, and worse because I also have a knee issue on the opposite side.
I used to do a lot of yoga before I also tore my rotator cuff on my shoulder, plus injured the hip. Now, my body is one stiff lump of clay. I feel so restricted in my movements. It's honestly quite shocking to how flexible I was when practising yoga.
No yoga over the last 3 years has really not helped my situation, but I have been gently stretching more frequently recently. I will now aim to stretch daily and follow your advice on all you've advised! I do, however, walk a lot. I do keep moving, but I also do have days where I feel too scared to, as of the hip and knee pain.
This is the most positive I've felt about fixing myself in a long time.
Thank you, kind Sir 🙏
Hi Emma! Thank you for sharing your thoughts, and I'm glad to know that this helped you. I have the FAi Fix Program and some free videos here for FAI clients. Check them out and let me know if that helped you even more.
This video is the bible of hip impingement! Great stuff, Shane!
Thank you! That was my intention! Which part helped you the most?
Great, good bunch of information. Thanks for sharing. I got your program and as of today I am using it.
Have you seen any improvement??
Wow incredible! So much wisdom, thank you for sharing!
Thanks Anna! What are you working on?
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Excellent explanation! Ty for this info. Regards from Portugal
Thanks Jao! Anytime. Glad it helped you.
thank you so much for all your hard work, it blesses me
Thank you for the kind words Yelena. Is there anything else I can help you with?
For anyone out there! Buy his programme and or watch every single video!
It helps a lot if youre patient and comitted enough
Thanks for the kind words, brother! :-)
Ernst Lang I cant get into any of the positions on the FAI. I’m just in pain 24/7!! 🤷🏽♀️
I think it’s time for THR sadly. Or shall I say double THR. I can’t take the pain any longer. Dr. Won’t hand out pain meds...
Excelente explicación. Muchas gracias
Glad to know this helped you! Have you checked out the full program info on GotRom.com?
Im 25 and have been dealing with this for years and I feel like nothing i have been doing is helping. But you educating me gave me some hope
Thank you for your kind words. 🙏
I'm glad that I was able to offer value and hope for your condition. Let me know if there's anything else you need.
I can relate. CAM with FAI and interchondral cyst (which scared me initially). I've been a runner all my life and never had hip issues, however after running 2 marathons back to back I began having pretty severe groin pain. I haven't ran in 5 weeks and have been doing all the PT exercises and stretches' and finally feeling some relief. I've been rather discouraged because of the recovery time but watching your videos has given me hope. Thanks for the information and all of your videos.
You're welcome- anytime! We have more programs that might be helpful for you. We have the runner's knee and also some bundle programs for different conditions. You can check that at www.gotrom.com. If you want to book a free one on one session, you can also book that here:: www.gotrom.com/vip.
Sir God Bless you
Awesome explanation
Thanks, Leocmen! Is there anything else I can help you with?
This is wonderful
You're wonderful! :-P Thanks for the kindness.
This is a really excellent. A gift.
Thanks R! Check out the fai fix program on thefaifix.com. Let me know if that helps you as well.
You're describing good a physical therapists, its a high skill cap profession.
You are my angel! Thank you very much..everything that you mentioned is exactly how feel. And I have a fairly good therapist ...
Thank you! I'm glad it resonated! Is there anything in particular you struggle with?
@@GotROM I have severe hip pain perhaps I will allow my therapist to explain by tomorrow
@@peterpinel5251 No worries, if you are working with our FAI Fix program AND your therapist, we are happy to collaborate as a team. Just email us at support@thefaifix.com :-)
I have just started squatting with the 5x5SL program. People said i need to start squatting deeper, so I did. The impinchment pain followed in my right hip. I have never seen such an in depth video about anatomy/pathology and the different ways to aproach them. Thanks a lot for this man! I really apreciate you and the way you explain and aproach different situations!
Good to know! Thanks for the awesome feedback. Anything else I can help you with?
Update on your continuing with training with impingement?
You're awesome. Thank you very much.
Thanks, Jose! Have you tried the Free Ebook on my website? If you need more information feel free to download them at thefaifix.com. Hope that helps!
You definitely helped give me tips anna a better understanding of my hip impingement. Thank you!!!
You're welcome! Feel free to check some youtube videos about the FAI Fix from this Channel. Search the word "Hip Impingement" or "FAI". If you need more help, check this link to book a free one on one consultation: gotrom.com/vip. Cheers!
I'm the 500th like and am starting my fai fix journey today.
I've had pain for over 5 years now and its causing me problems in everyday life and in the gym and while doing mma.
Hopefully in 6-8 months I can return here and say that I've finally fixed it. I researched it and made a program for myself with the stretches,mobility and flexibility exercises along with exercises to strengthen my glutes,hams and other smaller hip muscles. My diet is gonna change too and I will eliminate all the toxic stuff like sugar and dairy.
I wish luck to anyone struggling with this even if you are young like me or in your 70's.
Awesome! Great to know that you're starting the program and I'm looking forward to how this would pan out for you. Dealing with FAI is really tough and the healing will take place with consistency. Let me know how it goes!
Hey man, how does it go?
How did the program go man?
I had an operation and it helped a lot.
It's good that it helped you. How are your hips feeling today?
thank you sir 🙏🏻
Most welcome!
Your videos are genius! Keep it going!
Thank you!
Most helpful here
Thank you! Anything else you want to see?
Wow this is EXACTLY what I’ve been looking for. Thank you so so much!! I’ve been so frustrated the last few months with this limitation. Going to look at your other videos. Gives me hope! 😊😊
Thanks Kim and you're welcome! What else are you looking for aside from the FAI videos?
Got ROM I’m definitely interested in doing your program! I was squatting a few months ago, I’ve never had great rom to begin with. I have tight ankles/ hips. But I went down too far and felt an intense pressure in the front of my right hip. Been sore ever since. Would love to b able to do a proper atg squat so I can get back to strength training and maybe compete in powerlifting someday
@@kimchris7808 I see what you're saying. Have you checked out the FAI Fix Program and Deep Squats? You can look them up on GotROM.com. Let me know if that helps.
Got ROM thank you! Yes that helps I will definitely be starting with the fai fix it sounds like exactly what I need!
@@kimchris7808 great! Let me know how it goes.
Amazing stuff
Thanks! What are you working on?
@@GotROM my QL is jammed against my sacrum. (Which may be pulling my hip deeper into the socket) Intense pinching, clicking, occasional sciatica. As a former pro football player I can still move well but my left hip is at 50% compared to my right hip fluidity wise.
You are the greatest.
🙏
Great work Got Rom, keep it up. I've already subscribed. How can I get more informations from you?
Great! Thanks Isaac! You can reach me via email at support@gotrom.com
THANK YOU SO MUCH SHANE, I'M AN ITALIAN GUY, THIS IS REALLY HELPFULL!!
Of course Luca! Anytime!
An absolutely brilliant video. A work of art if you will. Probably the best video I’ve seen on TH-cam. Well done 👍
Thank you! Have you checked out the program on the gotrom.com website?
thanks!
Of course! Have you checked the program?
That's the longest video I've ever watched on TH-cam. I have recently come down with hip impingement and my willingness to watch a 30 min video is a testimony to its potential usefulness. Intend to investigate the programme they have developed.
Bob 🇬🇧
What do you think about the FAI Fix Program?
@@GotROM Just spent an hour reading various parts of your website and watching Kristen's video. I believe I have a labral tear but I haven't had a scan. Will have a think about joining your programme.
@@bobm2368 sure! Take your time. Reach out to us anytime too, for questions or recommendations.
Thank you for your supportive words. Going through pain which is terrible. Not to mention the mental torture. Nevertheless, I will try to enjoy the process!
Glad to know that you found this supportive. Feel free to check more videos about FAI, especially the free exercises. Just search FAI Exercises here on my Channel. Hope that helps! Let me know!
Thank you 👏🙏💛
Anytime! Which part of this video helped you the most?
@@GotROM You confirmed everything I had been talking about to my adult students. As usual they believe more if you have confirmation from someone else .Thank you 🙏💛
Good information but do you have a video showing exercises we should be trying to do along with stretching?
Yes! Absolutely! You can check them here: th-cam.com/play/PLBek8msGJAxNtxFFhEBWrc9RBblottHyJ.html
Thank you. This is very helpful very well explained
Hey, thank you as well Adrian. What got you interested to know more about Hip Impingement?
@@GotROM i got the MRI and the doctors told me I had hip impigment. I do not want to get surgery and your program interested me I’ve been having this problem for a long time now
@@adriancontreras6659 Going through FAI was tough, and surgery was definitely something I had to consider too. So, I hear you. Also, I'm glad that you found my video/s helpful.
The fai fix program has helped me a lot, and until now, I don't feel any pain on my hips. If you have any questions about the program, let me know, I'd be happy to help.
@@GotROM so where do I get that program? Is it on the website? Does it have any cost?
@@GotROM i sentí you an e mail
I am 19 years old and have it since i´m 16. Doc said today that i should search for online therapy, because the availibility is limited during the pandemic lockdown in Germany. I think i will try your program and keep a update here.
Thank you! We are excited to see your recovery updates. You can also send them over via email at support@gotrom.com. All the best!
Wie geht es dir heute, Jannes?
Thank you Shane, my right hip has been having some weird feelings during external rotation and circumduction compared to my left hip for several years, its not super severe and I am able to do squats and hip hinging movements with resistance but it has been bothering me a lot. From watching your videos and sharing of experiences has brought me great comfort and gave me hope to this chronic condition of mine. I can feel your motivation and keep up the good work!
Hey that's awesome! How long have you been following the program? Keep me posted on your journey!
How is your progress now?
this guy is genuine because he says it may take few months or years. He is right. Hip issues cant be fixed overnight. This is great research & personal experience stuff. He says both the journey & the result is enjoyable. This is the best.
@@GotROM the journey is not enjoyable at all
@@slowneil For sure! Going through the pain and doing consistent work is tough. I did enjoy learning more about what works and how I can improve daily. What are you working on?
@@GotROM im booked in to have the surgery in a couple days. I have been doing pt and fai fix for over a year and im still getting worse. I had a severe crush injury to my right big toe which caused nerve damage and numbness in my foot so my balance and gait is off. I did triathlon and for a few years and now my whole right side is constantly in pain. That's the hardest thing for me that many exercises you need to plant you big toe and turn knee out which just doesn't work for me.
@@GotROM i don't want to do the surgery necessarily but I feel like its worth a shot at this stage. I quit my job last year and spent all my time working on it this year to no end. Spent over $20,000 this year on specialists and have nothing to show for it.
@@slowneil I understand. If you want to share more info about your current condition, I'd be happy to help out. Check this link for a free consultation: www.gotrom.com/skype-paused
Thank you shane . You are truly a good coach. I agree with everything you said , regarding surgery.As there are good surgeon, there are also bad ones, worse the main surgeon can handle you to junior surgeon, after he sedated you to sleep. I believe this what happened to me. Twenty five years ago l had my ACL were torn, so l had ACL reconstruction. I could have live without ACL l was fine, except l had minor issues when l squats, otherwise I was fine, however someone advised me to have my have my ACL fixed through surgery, so l can play soccer again after surgery, since l couldn’t imagine life without playing soccer , l apt for surgery unfortunately the surgery made it worse, l lost extension in my knee, as consequence my hip was affected. So l agree ! surgery should be done, after one exhausted all the other non- surgical options, and make sure the senior surgeon doesn’t hand you to a newly graduated surgeon so he can practice on you, l am sorry to say, some doctors choose and pick on who to practice on based on, who they can get away with, they could see your name, occupation , nationality, l believe all this none- verbally, were used against me ,in fact the junior surgeon did most of the operation, junior surgeon l only met right before sedation. True story. Ask questions. Don’t put your body under a knife, until exhausting all questions. Thank You shane for the precise and concise , but informative video. Thank You!❤
I appreciate you sharing your experience, and it's fantastic to hear that the video connected with your story.
If you're still dealing with knee pain, grab a free ebook on solutions at: www.gotrom.com/runners-knee. For a deeper dive, explore the comprehensive knee program at: www.gotrom.com/the-runner's-knee-bundle.
Let me know if there's anything else I can assist you with!
I deeply appreciate the information Shane has provided here. I went to a joint doctor for help with my extremely painful left hip and an x-ray showed a bone spur in the hip. He immediately sent me to physical therapy, which I didn't understand when I wanted a quick fix. I've been cooperating with the therapist without having any faith at all in the process. After watching this video now I completely understand why the physical therapy and my attitude toward it is much improved. Can't thank you enough!
Wonderful! It's good to know that this video offered you some clarity. You can check out these FREE Hip pain exercise videos to help support your FAI Journey: th-cam.com/play/PLBek8msGJAxNtxFFhEBWrc9RBblottHyJ.html
@@GotROM Many thanks, Shane! Going there now and will save the link.
@@notmyworld44 Wonderful! Let me know if there's anything else I can helpyou with.
@@GotROM Thank you Sir!
@@notmyworld44 anytime!
Thank you so much I'm going to try this myself because i don't want surgery I'm more stiff than in pain!!
You're welcome! You can also schedule a FREE one on one consultation with me at www.gotrom.com/vip
Thanks for this video :) I get my right shoulder bursitis/tendonitis flaring up when my right hip goes wrong. Seems it's all connected?
Thanks for sharing your story and providing many people with information they need to study their own hip problems in order to seek the proper help. My right hip pops and locks upon flexion and external rotation...for three years now,and only getting worse. After watching your video, I feel confident that I have some form of FAI problem. I'm going to see a Physiatrist here in Huntsville soon for her help also. Thanks again!
Joyce from Huntsville Alabama
Hello Joyce! Thank you for trusting our resources to help you out. Let me know how it panned out with your Physiotherapy visit.
What did you do. How are you now
@@umit777. no more hip pain. And consistently doing maintenance work using the TSR method.
@@GotROMDid you have surgery?
@@umit777. Nope! Not at all.
Yep. Listening to you and a few others, I have overcome about 60% of my pain. I just realized you are Matt’s partner!! I love him too!!
Thank you! I'm glad you're feeling better. Is there anything else I can do to help?
@@GotROM I’ll let you know 👍😊
Please do. Thanks!
I absolutely know I have this. And every Dr is saying it's just my back. It's my my disc. No tf it's not. I can do any back exercises. I can't fucking do a squat without feeling every muscle around my pelvis snap. And my left foot is always away from my body. Every dr is acting like I'm crazy. This video blew my mind just now. Appreciate it
Anytime man. Feel free to check out the full program at thefaifix.com.
Shane, I've also seen dietary inflammation as a partial factor... when I cut out gluten and dairy my efforts to increase hip rom (deep squat) improved rapidly
Interesting! It's all connected!
@@GotROM yep. I would foam roll, etc. but it never lasted until I changed diet. My tissues are still releasing and often just by going through normal motions... I need massage, etc less and less but feel better and better
Janice - I have been doing the course for a couple of months now 6 days per week, and my hips are feeling a bit sore - should I back off a bit, carry on or just make 'easier' days?
I had Total Left Hip replacement 10 yrs ago Bone on Bone I tried Everything this was the last option I had it and have No regrets Now I continue to exercise for pain feel Health Raw Turmeric root Good Gut Health
Glad it helped!
How are you now
Thank you so much for this info. I underwent Rt hip arthroscopy to fix my FAI it got better but not what I expected and I'm still struggling with Lt hip FAI . I do not want to undergo surgery for my Lt hip. I'm 58yrs old when younger I was an aerobic teacher and practice kickboxing. Know I'm a salsa dancer. It's a little difficult but I can do it not with the same flexibility as before, the one I used to have and want to recover so badly because most of the moves hurt and I love dancing. Seeing the variations to stretch is giving me hope. Thank you for the help, I will start with the stretches and hope in God I get better.
You're welcome! :-) The FAI Fix program can definitely help you. Start working on it slowly and carefully. Keep us updated on your progress by emailing us at support@thefaifix.com
@@GotROM Thank you
@@wendyf3217what did you do? How are you now
@@wendyf3217Wendy?
I was diagnosed w/FAI, labral tears, big cyst in the joint 15 yrs ago or so, now 71. I can be normal for weeks but when I move a certain way get a stabbing pain, when it flares up pain on movmt can persist for couple weeks. Hope to live out rest of my life w/out hip replacement, my joint lining is pretty good. I have had joint injections, sometimes help. Had some PT. I found a PT place where same therapist sees you every visit and stays with you for 50 minutes. All PHDs. Had 3 MRIs, also had a consult at Hosp for Special Surgery. You have to have a clean joint w/no degen changes at all before orthos will operate. I would not want a labral repair, the success rate even for the young not that great, the rehab is long. I have low back pain also, I wonder if my hip ROM limits affect the back.
Hey Frank, I see what you're saying! While the cause is not understood, some people with FAI do feel some back pain. I hear you about the surgery, and I would recommend trying out the FAI Fix. Let me know if this helps you!
....a great THANK YOU from Greece! I am 81 years old and i have osteoarthritis from 2017 and i still working in the field...
You're welcome! Are you currently doing the fai fix?
what is fai fix? I''m not doktor...
@@SKYWALKER566 It's an online program for your hip pain or bone hip deformity.
@@GotROM ....thank you. i manage by my self!
@@SKYWALKER566 Sure thing! Reach out to us anytime at support@gotrom.com if you need anything.
Hi Shane, it Is the Fai Fix program in spanish?
It has a Spanish translation too. Just go to thefaifix.com and look for FAI Fix Espanyol. Let me know if that helps!
My story is that of all the rest. But can i just say my diagnosis in the hospital 2 days ago made me cry in despair. Seeing this has give me morevthan hope. Thankyou so much you are a great person thankyou thankyou.
Hey Dave! Happy to know this helped you. I have more free videos here that you can follow along. Just type FAI Exercises. You may also visit thefaifix.com for a more in depth program.
Thankyou very much for your reply. Im not a pc savvie guy do you do online courses via zoom or something like it. Only last week i was told im finished with bjj and felt my world grow dark. Im having trouble walking anywhere at the moment. The symtoms have changed as ive t6ried a few different things to combat my injury. At the moment its sharp pain when walking followed by crazy sciatic pain in my buttock sometimes upper leg but always front-ish shin. I just need some direction. If its a payment scheme ill try my best to get the money together. Hope you can help thanks again.
Just finished my first therapy session. You on the TV on youtube and me with several torture devices on the rug. My sciatic type pain has lessoned and i feel great a lot less tension in my whole body. Thsnks again i feel real hope.
@@davebond7380 Great to know! We have paused the online sessions at the moment, however, if you have questions about the program let me know by reaching out to support@gotrom.com.
Feel free to check thefaifix.com and gotrom.com for the sciatica program. Hope this helps you! Let me know!
Where can I find your course or whatever? I have double hip impingement and it's really hurting all the time! Take my money! Found it, gunna sign up soon!
Great! Let me know how it goes! Thank you!
Do you recommend your program if you have an MRI and X-ray diagnosed labrum tear, gluteal tendon tear and throchatic bursitis BUT no bone impingement?
Hi Valerie. Please send us an email at support@gotrom.com. Thanks!
Hi Shane - Great content! Would you provide recommendations for an injury (twisting - POP! Crack! Femur moved out of socket)! Now, MRI confirmed labral tear but femur randomly moves out and is excruciating until I can “get it back in.” Walking with a walker, cannot drive, and taking every step with caution as this randomly happens now. I want to avoid surgery but don’t know how to make the femur subluxation / dislocation happening. Thanks!
Hi mydarlingdaisy, thank you! For your condition, some exercises in my program, thefaifix.com, may help. At the same time in home care with a specialist will offer more help. Hope this information helped you. Let me know!
Hi there, I’m thinking about buying your FAI Fix guide but I want to be sure that it applies to hip impingement caused by os acetabuli?
Yes, Sam. It can help you.
I was also wondering if you would recommend the FAI fix for someone who has bulging discs and one that is really bothering me right now. I also have hip imbalance, labrael tears, maybe SI joint issues and nerve issues that manifest itself with tingles in legs at times.
I found out the issue. I used Chrome browser and it works fine. It did not come up on Firefox. I also loaded ad blocker on the Firefox browser
I have Severe narrowing, bone socket w impedment no. Trying muscle straightening and stretching.
Hi Cynthia! Thanks for letting me know. How's your strengthening and stretching practice so far?
Hello everyone,
I would like to share my story with FAI. Hope you guys can get some insights from it.
It started during quarantine with severe pain on my left hip joint. I thought it was due to stiffness first, so I did stretches for a while. But things got worse with stretches. Later, I went to see an orthopedist. And he diagnosed me with CAM FAI after an MRI. As that orthopedist was not specialized in hip joint problems, he recommended me seeing another one. The second orthopedist told me that actually it is both of my femurs that have CAM FAI. For him, this was good news as it showed that the right side tolerated the FAI implying the left can do that too. Therefore, he decided to stick with non-surgical treatments with telling me that surgery will be the option only if my joint does not respond to them.
Then he prescribed me a three month program. For the first month, he basically said no physical activity beyond daily routine. For the second month, he suggested me to go for long walks. And finally, he said go for runs in the last month. On top of that, he prescribed me to take an anti-inflamatuar painkiller (Cataflam) daily during that three months, and said come back after three months to tell if anything changed regarding pain.
I sticked with that plan for three months and felt a little bit better actually. However, when I did not take the painkillers, the situation was not that different from what it had been three months ago. I told him these and stopped taking Cataflam. Then he suggested me to try the last option before possible surgery. This was direct PRP injections into my left joint. I had 3 shots of them with 3 months interval between each.
Also, he recommended me to refrain from activities that puts weights directly on the hip joints during that time. So, I stopped doing leg presses and squats. Instead of them, I settled with leg extensions and leg curls at gym.
After sticking to that PRP schedule, now I am doing great as I feel pain maybe only one or two days each month. I have an active lifestyle as I go to gym at least 3 days per week even though I skip squats and leg presses in leg days.
Hey, that's good to know! Glad that you're recovering from FAI. There are always plenty of options to help you deal with FAI and I'm glad you found your path. Let me know if you need help with anything else!
Thank you so much to share with us your story ...I feel very disappointed because I have hip pain all the time .mum of 3 children .today I read your message I feel so happy for you .also you gave me some hope ....I will do a same what you did .and I hope I will be fine soon . very nice from you .thanks indeed 😊
Hi! Just stumbled upon you and Matt in my search for good exercises to help my FAI. I am looking forward to trying out your tips! I was wondering, my doctor did mention that even though my FAI might become unproblematic, it might give me a higher risk of arthritis and hip pain when I'm older (I'm in my late 20s), so surgery might be something that she recommends anyway. I am skeptical, I'd go crazy in the recovery period without assurance that it would be worth it. I'm a very active person, I do resistance training 3 times a week, I boulder as a hobby and I'm hyper flexible, so flexibility is not my issue. What does make my FAI unbearable is running, but I LOVE running, but after a couple of weeks of it, I start walking around like my hips are 90 years old. Got any tips for an active runner? Should I work on getting my FAI under control before doing more running?
Thank you for the in-depth content! Can't believe I didn't find this sooner.
Hey, good question. Running is also something I enjoy doing often and a lot of other people who have FAI. That's why I made this video: th-cam.com/video/KyyWj6FNLTQ/w-d-xo.html. Hope it helps!
Where can you see(buy) the program?
Hey Levon! Here you go: www.thefaifix.com/
Janice - Have you got to be a 'hoodeeny' to do this course? Also, I have an impingement and because of my age I know exactly what the Dr will say - no options! So can I try this even though I am not young?
Hi Shane. am I to understand "you had" surgeries at some point ..? Thanks
Hello, never had.
Same problem so please guide me
Of course! Have you checked out the program? Here's the link, and you can also download the free Hip Pain Guide- thefaifix.com
Hi how are you befoar I had alot of paint in my hip I started doing your exercises and all my paint went away little by little. I was about to have a surgery but I told my doctor not to do my surgery at the moment.
That's good! I'm glad that your hip pain is gone. For the surgery, let me know if you how that's going for you this time around.
What do you think about bone on bone hip socket. Should I try this. In Canada. The wait for hip replacement is 2 year wait. I would rather not do surgery
I think its a good idea to do what you can while you wait for a potential surgery. Who knows, maybe you surprise yourself and make some really good progress? PLUS, after the surgery you need to take care of your hips. That means tissue work, stretching and strengthening. All the resources I mention in the video + article + infographic will help.
Any advise for AVN?
It might be a good idea to consult with a healthcare professional in person regarding Avascular Necrosis. They can provide more personalized guidance and explore suitable treatment options based on your specific situation.
I was told I have FAI after years of doctors, X-rays, an MRI and tons of other test. I have sever pain in my right hip and mild pain in my left. I will also get back pain. My pelvis rotates so much that i have functioning scoliosis, always lean to the right and have to stand/walk with my hands on my back for support. I was told I should have hip abduction surgery to fix the problem. But it seems so many people have more pain after surgery. So I’m like what’s the point? Just to have some bone shaved? I just want to be in less pain and enjoy normal activities like road trips and hiking! I am now researching exercises hence how I got to your video! I did pt and they had me doing squats and lunges which made me insanely worse!
Edit: hip arthroscopy surgery
Oh wow! Sorry to hear about your experience. Yes, our FAI FIX should help you out. Check out thefaifix.com
What about acetabular dysplasia? Does what you talk about apply as well?
Hey Chris! Please send me an email at support@gotrom.com
I bought FAI and I’ve been doing some exercises but my hips still hurting and I have a MRI with contrast schedule this Friday. What’s the best exercises or tissue work on pain on the side of the hips I tried the foam roller, baseball in the crisis of my hips but still tight, stiff and hurting.
Try some of the more advanced/intricate tools! They are total game-changers for alot of people. That means, Hip Stick, Jack Knobber II, Quadballer, etc.
Hope that helps! :-)
during your recovery time doing all this, what kind of job did you have? was your buttocks also a main source of pain? and lastly was your groin pain towards top of the hip or where thigh meets scrotrum? thanks for this vid!
I was a strength & conditioning coach/massage therapist. I did sometimes have glute pain. I had pain BOTH at the top of my hip and groin.
Hi Shane, what is the condition called when you have no irregularity on your ball and socket surface, or any kind of damage or bone spurs, but the hip bone is resting on a part of the lip of the femur bone where the cartilage looks to be squashed or flattened, ie. bone on bone.
Hello Matilda! Could be "narrowed joint space" BUT, it's important to remember that MUSCLES MOVE BONES. So, with training and consistency, you can influence that position.
Thanks for sharing but, can i use this exercise because I've bilateral osteoarthritis?
Most of our exercises are pretty safe to do. Also, it would be best to listen to your body and stop when it signals pain that is a sign of extreme stress/tissue tear. Hope this helps! Let me know!
Hey, are Dr.Aaron Horschig’s videos helpful?
I will definitely check on this and will let you know!
What if you have a labrum tear !!
Have severe pain for 1 week. Also in bed, while sleeping. Sitting is almost impossible.
Last year after MRI SCAN I was diagnosed with impingement.. but I was not bad all the time.
I stretch, foamroll, exercise everyday.
Can I heal a labrum tear.?
Hope you can answer 🙏
Don't give too much importance to scans and diagnoses. You may watch these two helpful videos : th-cam.com/video/5Hy2K0qQaTg/w-d-xo.html
th-cam.com/video/YwDgOSJiuxU/w-d-xo.html
Will the plan help someone who's been diagnosed with osteoarthritis of both hips and recommended for surgery? Although they didn't try any other potential solutions the first suggestion was surgery, which I don't agree with. Will the FAI fix potentially assist
Yes, for sure! Also, would love to learn more about your condition. You can book a consultation here: www.gotrom.com/vip
I feel like it needs to pop where it can't pop a half inch inward from rt dimple to the left half inch to the tailbone that needs to pop what is that?
Hi @AuntBeeDoesLife- Hard to say what you may be feeling in your unique situation. Be as you work on your mobility and strength protocols, that feeling of "needing to pop" usually diminishes or goes away.
Hi Shane, the orthopaedic surgeon has said that I have this condition, and that lifting my femur up past 90 degrees and rotating internally( particularly under force on the left side) should be avoided completely, or I'll end up eventually needing a hip replacement, but I'm a Muay Thai Coach, so it's not exactly an option to completely stop flexion past 90, with internal rotation because so much of muay Thai is based on that very specific movement pattern. I'm thinking buying your program, or what would you suggest? Thanks!
@did you Try the program? Asking as fellow Muay thai enthusiast Witze the Same problem
@@johnnykleingeld I posted this a while ago, and let me tell you, you can definitely improve your movement and keep doing muay thai. Improving my external rotation of the hip, (through activation exercises, not as much through stretching) has helped tremendously. Don't let anyone tell you there's nothing you can do because it's the bone shape. You can definitely improve your movement. Be patient.. I did also try the program, but just keep investigating.
@@bluemrgeniusschecking in with you a year later. How’s the hip ROM and pain doing? I recently was diagnosed with pistol grip which I think is cam impingement. My pain comes when I do an abductor movement like a side kick or middle splits or horse pose in yoga
I'm so confused about my condition. I was diagnosed with spondylolysis last year but in the gym I was actually managing it very well as long as I was able to squat and deadlift. I actually did my deadlift PR after the scan lol Like the pain was more at that time when I went for the scan but later on it was very manageable. Orthopaedics never found any problems with moving my limbs and doing their tests but MRI showed it. Anyway ever since the lockdown the pain started to grow and I noticed doing one arm rows in the bent over position increased it twice for me. I have always had a painless snapping/popping in my hip joint there while moving the leg at a certain angle post my MRI scan last year but in the present condition all my muscles in the SI joint on the right side feel stiff. The pain seems to radiate down towards the knee too. Like I don't feel it's from meniscus but extending from the hip joint down to the knee. Even now the orthopedic couldn't find the symptoms of anything wrong with my spine and just sent me home saying it's musculoskeletal problem and that I need to perform stretches and yoga. Completely ignored everything I had to say about my SI joint. My piriformis muscle gets cramp now everytime I try to move my leg outwards abducting or whatever you call it. Those muscles on the hip outside feel tight, painful and gets cramps while doing that whereas if I layed down and put my legs in a figure 4 and applied force on the knee that hurts the inside. I'm clueless what I have but I'm very sure it's along the lines of this thing. To make it worse all the time looking at phone with my head resting against the wall laying down has given me neck and traps pain now on the same right side and this entire right side from neck, traps, back feel like they're full of trigger points now
Sounds like you have a lot going on! If I understood you correctly, there's some hip stuff, some back/SI joint stuff, and some posture/upper back stuff.
I'd recommend you check out TheFAIFix.com (new version launching next week) for the hips, + the 45-day "Athletes Back" program for the SI joint pain and/or the 45-day "Desk Posture Therapy" program at GotROM.com
Obviously, you probably have a priority (hips, back or posture), but those 3 programs very deeply address those 3 issues you mentioned.
Hope that helps!
-Shane
@@GotROM do you think I should insist for an MRI from my doc to scan the SI joint. It sounds weird but orthopaedics here don't really ever recommend me those tests. Even the last time when I went for an MRI that scanned my spondylolysis I had to insist my local physician. The orthopedic never wrote that for me and my doubts came out right eventually
Hi. Thank you very much for your video. I could really follow your suggestions.
My orthopaedist after diagnosing an FAI on my right hip (cam) with a small lesion of the acetabular labrum, proposed surgery. I don't want to do it because I am afraid of the limitations and the consequences, but an osteopath which I talk to, told me that even if I have no pain, the protuberance in my femoral bone will wear away the cartilage earlier than normal and I will be condemned to prostheses in about ten years (I am 33 years old).
She talks about anatomy and biomechanics from which we can escape. She says surgery has to be done even if you have no pain because it has a preventive value.
I want to follow your advice but I would like an opinion. Is it true that if the bone is not perfectly round, it will cause early wear of the cartilage? Is it possible to avoid these consequences?
Sorry for my English. I am Italian :)
Hi gio! For a more in-depth response, please write to support@gotrom.com.
Well I had THR, because my hip bone was worn down. I am also much older than both of U 2. I also have As,OA,PA,Fibro, Pre-diabetes & COPD just to mention a few disorders I have.
So it seems my lower back is now more of a problem as well as my serious neck pain from no more lordosis in my neck & piecing in my neck from C3 & C4 slipping but not unstable.
(did the moving x-ray & it shows it isn't unstable. Nor the less I am in terrible neck pain almost all the time & can't tilt my head back to gurgle unless I bend my knees & tilt my who body backwards!!.
I think a never abrasion I had that was messed up caused some of this neck pain.
I was NOT on pain meds before & was able to tilt my head back without any neck pain. After this N.A. of my neck everything got worse! I have been on serious pain meds since.
I am very upset & angry about how my neck is & how I have serious stiffness & constant pain even on pain meds.
I am dirt poor so I am not privy to the very best PT care.
I agree Massage is necessary to unlock tight muscles & get things back to more normal, but getting that cost a bundle!
I won't get that deep massage I know would really help me get more function & help relieve much pain.
It sadly does boil down to money & of course finding the right PT person who really knows how to help your body as it needs help.
I'm in S'M Ca. do U know any decent deep massage people I could consider seeing to get say 1 hr. of massage from a trained pPT kind of person who really knows what to do with each persons body & ailments.?
That is crucial the doing what is right for each person's body & not some pre-recorded program they use for everyone! I know it must B to each person body as it calls for certain type of massage & certain length of treatments to get something moving or changed for the better.
! size doesn't fit all as U well know.
Anyhow, I like all U have said & think all avenues should B done before someone goes for hip surgery. it can't B undone as U said!
I felt it was time after yrs. of pain & trying so many things that just didn't help me.
I felt the longer I went without the surgery was just making my hip problem worse.
I have old bones with the above mentioned bone, muscle & ligament issues..
I have always not been able to flex more move very well.
Just not tilt with a limber body like dancers I would see or friends who could just sit down do the splits effortlessly & put their chest flat down on the floor without any real efforts & NO stretching beforehand.
Just amazing. For me all the stretching in the world early allowed me to do the splits & it was much effort & pain to do so.
Whereas my friend she could do it without batting an eye & certainly without effort or pain. She was born that way.I wasn't!
So My dreams of being a ballerina were dashed from the get-go. My singing as well since my voice is so-so,& very low for a woman.I sang in choir & chorus in the Tenor section always, because I couldn't hit the high Alt. notes..
So my dreams of singing were also dashed.
I also wanted to do acrobatics but again my joint limits killed that dream as well.
I was however gifted in art & acting, but I really loved dancing & singing more..
Just not in the cards for me.
I also wanted to play the piano, guitar & harp, but with my lung problems the harp was out & with my finger issues no guitar or piano for me either.
Art isn't exactly an easy way to earn money nor is acting if U aren't big and famous.
Also now as an older woman very little work comes my way.
Even voice over is taken over mainly by famous people who's voices people already know so that film is killed off as well.
I was wanting to do voice over since how U look never matters. U can B old & still do it, but it seems it is taken over by so many stars there isn't room for unknowns.
Anyhow, would like to know of any ideas U may have for the likes of someone like me, old,ill & dirt poor..
Hello there! Thank you for sharing with us your situation. I can relate to the inconvenience of having certain conditions that limits the body. I do have a couple of free compilation videos that you can follow along. For the hips, you can check them here: th-cam.com/play/PLBek8msGJAxNtxFFhEBWrc9RBblottHyJ.html, for the lower back: th-cam.com/play/PLBek8msGJAxOItV7aaaAthTeqGRru5dvF.html. When you're ready to get a more comprehensive and detailed approach to your condition, you can go to our website: www.gotrom.com and click the Product section and look for the Athlete's back program. For your hips, you can go to thefaifix.com. Cheers!
10:00 4 missing areas about PT program
11:35 patients own responsibility
Hi @gladysma308. Do you have any questions about these time stamps?
So will pilates do.all the stretching needed espec if doing regularly for years?
Pilates is a great strengthening and flexibility practice. Although there are some stretches and strengthening exercises that is specific to FAI patients. You can check out thefaifix.com or check some free FAI Fix Exercise videos on my Channel. Let me know if this helps!
I did an x-ray because I have being having a hip pain on my right leg for a while and Lowe back pain. I just got the result and they said I have a bilateral cranial acetabular retroversion in both hips legs my primary doctor said to go to orthopaedic surgeon to get the surgery but I’m really scared I don’t wanna do the surgery, I will go to an orthopaedic surgeon hope there is other alternative treatments.😭
I was in the same position and I also opted for the less invasive approach, which is the program I made for clients who is going through serious hip pain issues. Feel free to book a one-on-one consultation when you have some free time: www.gotrom.com/vip.
Mi diagnóstico es protrusión acetabular bilateral de cadera. Es lo mismo que pinzamiento. Ojalá me respondas. Gracias
Siento escuchar eso. Sé lo que se siente al pasar por los síntomas. Sí, este programa puede ayudar. También puedes reservar una consulta gratuita en www.gotrom.com/vip
Hi if my hip pain went away wille I was doing your exercises what that mean. I am bery bery scared my doctor told me before that I need a surgery but I been doing your exercises and I don’t feel pain I can sleep now whith out pain
Hello Selvin! That means the exercises are working for you. It's great that you no longer feel pain. Let me know if there's anything else I can help you with.
What would u say about mild to moderate hip dysplasia?? Can it be fixed without surgery??
Yes! The TSR System (Tissue work, massage and re-education), is primarily what I teach my students to get rid of any hip pain. Might you be interested to learn more about the program and what I can do to help out? You can check it out here: www.gotrom.com/vip
i have a question : i was told i have CAM hip impigment with very narow part of the hip joint (like 1mm or so) and that i have no hope to return to sports ( i played squash which is demanding for mobility) is this also included in your program ? meaning can someone improve with such a narrow part of the hip ( it is almost bone on bone now !)
Yes, and try the self-tests too to know if the program will work for you. If you will proceed with the program, and you feel that you are not getting the results, there is a 60 day money back guarantee. Hope this helps. Let me know!
Too late, I have pain, hip, back, TL, area.
Dealing with it as you know is difficult.
I understand Cindy. You can check out some free pdf downloads for FAI, and let me know if it helps. Here's the link: www.thefaifix.com/free-hip-pain-guide
Liked your on tendonitis , ihave tight hips ,can i get some help
I get tingling feeling inboth legs n feet
@@meenakshimajmudar7132 Glad you asked! Just to make sure, your concerns are tendonitis, tight hips, and discomfort on your legs and feet?
Shane how do you find someone who does tissue work?
You can try out some of my programs. There are some tissue work integration in each of them. What are you working on? Also referrals from friends and reviews from google might be helpful as well. Let me know if this helps!
Just found my son at 14 has acetabular retroversion which may bw causing some impingent. He is a hockey player. He had groin pull and then pain in the hip. And he wasnt getting better. Would the fa fix help? We have tried physio and chiro.
Yes, it does! Would love to meet with him for a free consultation. Kindly schedule here: www.gotrom.com/vip.
Do you have something for no cartilage on the right hip and is very painful that I need to use a cane to walk my right leg is smaller 15 mm and schedule surgery on June 26 which I do not want. I need help please.
If you are willing to post-pone the surgery and try TheFAIFix.com or a few months of our 1-on-1 coaching program (www.gotrom.com/skype-paused), those would be your best bets.
Hi Shane i have followed the FIA fix since January last - just want to ask in very intense positions like the 90/90 which i have avoided for the super stiff exercise - my hip pops/cracks is this a problem it dosn't hurt as such! Should i do something extra?
Hey Janice! That is part of the symptom when you have FAI. Are you consistently doing the exercises from the FAI Fix Program? How long has it been since? Let me know!
@@GotROM Oops I have been avoiding the 90/90 and doing the exercise for the 'super stiff'; is this OK? I was doing the programme 6 days a week and now i have gone to 3 with a stretching and maybe an upper body or a dance routine on other days. I have a big garden and now when i dig or bend down i do not get the electric shock thing i used to have at the beginning of the year. I can really feel its the muscle and not the bones - like a hollow feeling where everything has moved into a different place; i am much stronger now. I am a side sleeper and i feel my hips are sore at night. I would have never had surgery because I have a false knee and know it is not a solution; just leads to more pain and inflexibility. My squatting was non existent before also i couldn't lunge but i can now. Always told 'don't let the knee go over the foot!'