14/02/2026
What Is Hip Impingement?
The hip joint supports most of our bodyweight and allows us to walk, run, jump and move comfortably throughout daily life. Although the hip is naturally flexible and robust, its function can become limited over time due to injury, overuse or repeated movement patterns.
Hip impingement occurs when the ball and socket of the hip joint make abnormal contact. This can irritate or damage the labrum, which is the ring of cartilage that helps stabilise the joint. When the labrum becomes stressed or damaged, symptoms such as stiffness, inflammation, restriction of movement and pain start to develop. Over time, if not managed properly, this can contribute to early wear and tear or arthritis in the hip.
Symptoms of Hip Impingement Include:
1. Pain and stiffness in the groin or front of the thigh.
2. Hip flexion (i.e., bending) causes sharp pain. For example, when riding a bike or tying shoelaces.
3. A ‘clunking’ sound deep in hip when raising or lowering legs.
4. Stiffness after being sat down for too long.
5. Pinching sensation in hip during movement.
6. Less common symptoms include buttock pain, pain on outside of hip and lower back pain and stiffness.
How To Manage Hip Impingement?
Managing hip impingement requires a balance of rest, activity modification and targeted physical therapy. There is no single solution that works for everyone, so the process often involves some trial and error to find what your body responds to best.
Rest is important when symptoms first appear, as it helps calm irritation and prevents further inflammation. However, complete rest is rarely useful for long periods because it often leads to more stiffness and reduced mobility. Ongoing activity is essential, although it must be adapted to avoid movements that aggravate symptoms.
Exercises that were previously comfortable may now feel painful. This does not mean you must avoid movement altogether. Instead, it highlights the need to continue being active but with sensible adjustments to intensity, range of motion or exercise selection. The aim is to keep the hip moving without forcing it into positions that increase discomfort.
