Tips to Continue Running with a Hip Labrum Tear
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- เผยแพร่เมื่อ 30 ก.ย. 2024
- Another viewer asked about wanting to know more about how to safely increase mileage with a hip labrum tear.
In order to answer the question we need to understand a few things:
✅ A labrum tear is an injury to the tissue that holds the ball and socket parts of the hip together.
✅ A labrum tear can be the result of an overuse injury
✅ A labrum tear can be associated with “locking” of the hip joint which results in a decrease in motion of the hip
Getting back to the original question, the answer is simple - slowly 😀and yes it is possible to do an ultra (so don’t give up on those goals).
But there are some things you can do to ensure that you do not do any more harm to your old injury. Here are my recommendations:
1) Get a gait analysis done as your gait may have changed since the injury. This is an important component as it will help identify any other muscle imbalances you have.
2) Make sure to include balance and single leg strength exercises as well as functional movement base exercises.
3) Create a balanced running schedule. Two low mileage days during the week and one long run on the weekends.
4) Add swimming into the mix. Swimming is a great exercise to help increase speed and overall performance of your run. The extra bonus is - swimming increases ankle strength especially if you swim with flippers on.
🎁 Grab the swim PDF here - app.elite360.i...
5) Add in a recovery day to your schedule. This could be a yoga class, pilates class or stretch based routine.
6) Give yourself a complete rest day!
These tips above have helped my runners with hip labrum tears and even stress fractures get back to long distance running. So don’t give up hope!
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![SLAP Tear Rehab Explained [WORKOUT INCLUDED]](/img/n.gif)
So you don’t recommend surgery?
Depends on how bad the tear is according to the imaging study that was done. Some minor tears can be healed without surgery while more severe would need surgery. I highly recommend doing PT before and after surgery to help in speeding up the recovery process.
@@askdoctorheather I’ve been doing PT for 5 months and still have mainly a burning sensation in my hip like my skin is being ripped off my bones. It gets worse when doing house cleaning. I deal with it but I figured since it’s still happening after 5 months of PT then maybe I would benefit from having surgery to repair the tear.
I would assume you have had a follow up with your specialist since its been 5 months of PT. Yes, its time to redo the imaging and see a surgeon. Happy to help any which way I can here.
@@askdoctorheather thank you!
Please kill the music! So distracting
I appreciate your concern and suggestion. Apologies if you felt the music created any distraction. Let me know if you have any questions. Here to help.
Like a broken bone healing stronger in that very place than it was before with added bone mass, does the labrum heal stronger once fully healed? And would using a heavy rubber exercise band pulling the ball ever so slightly from the socket while exercising help as seen in Squat University youtube videos, etc?
Not necessarily. With all the people I have worked with, first we focus on breaking up the scar tissue to heal the area stronger then put in the correct set of exercises based on the original injury, muscle imbalances and activity they are trying to get back too. Let me know if you have specific questions as I am here to help
Hi Dr Heather, I cannot seem to find the swimming pdf. Could you post here?
Here is the link for the free resource app.elite360.io/v2/preview/VyseDm5O8oIYC4IEaQJK?notrack=true
This is a great video, thanks for the tips! I had a lot of success with swimming when i initially injured my hip labram. Lots of swimming for 6 months but then started running 6 days a week before i knew it and hurt it again. Balance and recovery are so important!
I’m glad you found the video helpful. Yes creating a balanced training schedule is essential in making sure injuries do not resurface nor do new ones pop up. Let me know if you need anything as I am here to help
Where do I get agait analysis?
Click here to get a gait analysis go.askdoctorheather.com/gait-5216
Sounds like what I am having, for 5 years. Ungodly frustrating. I need to run.
Happy to see if I can help you here
I've had the op and the pain is still exactly the same after doing any exercise.
@@Vision-sp8zf if you can give me some more details here I can better understanding why the exercises may have not worked for you
@@askdoctorheather I stopped training my quads. And increased my hamstring instead. Has gotten better since then. Perhaps just a coincidence, but I hope it continues! Thanks for the content.
Operation to reattach labrum was undertaken in Nov 23. Initial rehab was exercise bike and glute strengthening. I was able to run in a straight line and freely in January 2024. I did make a premature return to football, however after 45 mins then stiffness and groin pain was there in the same way it was pre-operation.
So, in summary, the discomfort is the same after the op as it was before.