4 months after my hip started to bother me & 3 months after my MRI results of a posterosuperior labral tear, I still couldn't even do a fast walk without pain. Running again seemed completely out of reach.

 

But when I actually took inventory of what activities I could do more of, or the same amount with less pain, it was clear that there was some progress. It just seemed SO. GOSHDARN. SLOW.

 

And yet 2.5 years later, I have almost zero hip issues - and I’m running, squatting, biking, ALL of it!

 

I chalk that up to:

• A very gradual rehab progression

• Continued hip flexor, adductor & lateral hip strength into my routine Every. Single. Week.

• Support from my team of physical therapists

 

A tear of the labrum in the hip often presents as anterior thigh or groin pain, pain with sitting & squatting, and may be associated with clicking or popping. This pain can come on suddenly if there's an acute trauma, or it can come on gradually as more of an "overuse"-type injury.

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Some labral tears, however, present differently (ahem mine!). I experienced pain in the front of my thigh as well as the outside & back of my hip. I had a lot of trouble sitting, lying on the affected side to sleep, and walking. I did not experience any clicking, popping, or feelings of instability - so those may be helpful clues but don't have to be present with this kind of injury.

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As far as optimal treatment, the jury is still out on this one. There's some evidence to suggest that conservative outcomes are similar to surgical a few years later - so I always, always encourage athletes with FAI and/or labral tears to go the conservative route first.

 

While doing that, I'd recommend surrounding oneself with a team who is reassuring & supportive through the highs & lows - cuz it’s gonna be a rollercoaster.

 

Check out the videos below to see a few of the exercises I did (and pretty much the only ones I could do) the first few weeks of labrum rehab - you can see I stayed within tiiiny ranges of motion to keep pain at low to moderate levels.

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If you've been diagnosed with a hip labral tear and wondering what's next for you, know that you're not alone and you're not doomed to have surgery. Reach out & let's chat about your options!

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