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.