Working with a physical therapist can help you regain range of motion and strength and improve your mobility.

Strengthening and stretching exercises are vital to recovering from FAI.

A physical therapist can map out an exercise routine for you.

woman doing groin stretch (a potential hip impingement exercise)

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This article explains how to do seven common exercises.

Exercise will most likely play the biggest role in treating your FAI.

Managing FAI with non-surgical treatments involves a tailored physical therapy plan.

Photo of a woman running with hip pain.

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Since swimming is non-weight-bearing, it may be better tolerated as impingement progresses.

Exercises you should avoid include any movements in which the knee moves above the hip.

Other exercises to avoid include:

These exercises can aggravate hip impingement.

Person on a wobble board (a potential hip impingement exercise)

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After surgery, return to exercise gradually and avoid hip-straining moves at first.

You may be glad to know that the following exercises are safe to do.

And they will put you in the driver’s seat of your recovery.

Person doing a box jump (a potential hip impingement exercise))

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Talk with your healthcare professional before you begin any exercise program.

You want to be certain the exercises are safe and appropriate for you.

Then pay close attention as your physical therapist shows you how the exercises should be done.

Hip Flexor Stretch

Many people with hip FAI experience tightness in a muscle group called theiliopsoas.

These muscles, located in the front of your hips, help flex your hip upward.

Stretching yourhip flexor musclesmay be one part of your FAI exercise program.

Stop the stretch if you feel intense pain in your hip or leg.

Any mild discomfort while stretching should go away once you return to the starting position of this exercise.

Piriformis Stretch

Yourpiriformismuscle is located deep in your hip underneath yourgluteus muscles.

It rotates and stabilizes your hip.

It may feel tight if you have hip impingement or FAI.

A physical therapist may recommend that you stretch your piriformis muscle as part of your FAI rehab.

Here’s how:

You may prefer an alternative stretch for your piriformis.

Try this:

Stop if you feel increasing or lasting pain.

Remember to stop if you feel pain.

Hip Strengthening

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You might have weakness around the muscles of your hip.

If so, hip strengthening may be one of the goals of your exercise program.

Many exercises can build up hip strength.

Ask for a demonstration and practice a few of the more common ones.

They include:

you’ve got the option to do these exercises daily.

Your pelvis houses the socket of your hip joint.

So gaining control of your core and pelvis may be important to your FAI exercise program.

These exercises could help:

Core exercises can be done in 15 to 20 repetitions.

Your physical therapist can show you how to do each exercise.

Improving balance can help you gain control of your pelvic and lower extremity regions.

Doing so takes pressure off your hip joint and helps relieve the pain from FAI.

Other balance exercises include:

It can be tricky to improve your balance through exercise.

Your goal is to challenge your balance while remaining safe.

Balance and functional training can also help relieve pain and restore function.

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Newman DP, Zhou L.Piriformis Syndrome Masquerading as an Ischiofemoral Impingement.Cureus.

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