Hips that rotate, sprint, and squat without a fight
Hip pain shows up as groin pinching, deep joint ache, lateral hip pain, or hamstring-origin soreness. Impingement (FAI), labral irritation, gluteal tendinopathy, and hip flexor strain all live here, and they're commonly mislabeled as a 'tight' hip.
Common symptoms
- — Pinching in the front of the hip when squatting deep
- — Deep groin ache with rotation or sprinting
- — Pain on the outside of the hip when lying on that side
- — Clicking or catching in the joint
- — Sit-bone pain with sprinting or prolonged sitting
What causes it
- — Femoroacetabular impingement or labral irritation
- — Gluteal tendinopathy from sudden load increases
- — Hip flexor or adductor strain
- — Limited hip rotation forcing compensation from the back
- — Weak glute medius and deep rotators
How we treat it
Hip range-of-motion and strength testing side to side
Manual therapy and joint mobilization
Targeted glute, adductor, and deep rotator strengthening
Sprint and change-of-direction mechanics
Squat and hinge pattern rebuild within your available range
Questions we get
Why does stretching my hip make it worse?
If the joint is pinching, aggressive stretching irritates it further. Most 'tight' hips need strength and control through range, not more stretching.
Can labral tears heal without surgery?
Many people with labral findings become fully symptom-free with loaded rehab. Surgery is reserved for cases that fail a solid conservative trial.