Hip Labrum: Causes, Symptoms, and Treatments

Jul 1, 2024

Optimal Body Podcast: Hip Labrum

Hosts

  • Dr. Dom
  • Dr. Jen

Topics Covered

  • What is a hip labrum?
  • How do they tear?
  • Symptoms of a hip labral tear
  • Treatment options

Hip Labrum Overview

  • Function: Acts as a suction cup around the rim of the hip joint to help the ball fit into the socket, providing joint stability, lubrication, and shock absorption.

Common Positions Leading to Tears

  • Extreme motions increase the risk of tearing the labrum, e.g., hip extension and external rotation.
  • Examples: Dancers, gymnasts, split jumps, and kicking leg back.

Symptoms of Labral Issues

  • Pain often felt in the front of the hip, known as the "C sign".
    • Make a "C" with your hand; point with pointer finger and middle finger on the front of the hip.
    • Deep, dull ache, sometimes pain at night, clicking, and popping.
    • Pain can occur during activity or prolonged sitting/walking.

Diagnosis and Treatment

  • Conservative Treatment
    • Pain management: Avoid positions causing pain.
    • Core control and stabilization (refer to episode 50).
      • Supine marches for core stability.
    • Hip rotation exercises: minimal hip circles standing or lying down.
    • Strengthening exercises: Modified side clams, bridges.
  • Surgical Options: Considered if conservative treatments aren't effective.

Exercises for Recovery

  • Core Control
    • Rib cage and pelvis alignment.
    • Diaphragm and pelvic floor engagement.
  • Strengthening and Movement
    • Supine marches, side clams, modified bridges.
    • Gradual increase to normal range of motion without pain.
  • Advanced Exercises
    • Single-leg balance work.
    • Plyometrics: Drop squats, agility drills.

Prevention

  • Incorporate the discussed exercises regularly to prevent hip labral issues.

Listener Interaction

  • Leave comments on what you want to learn next.

References

  • Mentioned hip impingement (FAI) episode.
  • Core control discussion in episode 50.