FAI Rehab Protocol Part 5: Flexibility and Mobility

Exercise Rehab Protocol
Femoroacetabular Impingement Syndrome (FAI)

[SERIES] 5/5 - click for parts 2 - Posutral Exercises, 3 - Core Exercises, 4 - Hip Strengthening Exercises

FLEXIBILITY & MOBILITY

Flexibility and mobility exercises should not elicit pain and should be performed at least 1 to 2 times per day.

Static stretches should be held for 15 to 30 seconds.

Static stretching, myofascial release using lacrosse balls and foam rollers, and self-mobilization techniques can improve flexibility and mobility in all of the hip and lower extremity muscles.

Dynamic drills should be performed within a painfree ROM with proper posture, such as:

• Internal and external hip rotation.
• Pendulum swings.
• Kickers.
• Traveling lunges.

Flexibility of the lower extremity muscles can be evaluated using:

• Thomas test.
• Ober test.
• Hamstring Flexibility test.
• Hip External Rotation test.

Patients who pursue nonoperative approaches often have the same goals as patients who choose surgery: to return to the preinjury or sport-performance level.

In 6 weeks, some successful outcomes could include:

• Pain levels at 0 - 2/10 with repetitive transitions from supine to sitting and sitting to standing.
• Able to walk on varied terrain.
• Jog for at least 30 minutes.
• Complete sport-specific tasks that involve cutting, jumping, and pivoting.

Dalton Urrutia, MSc PT

Dalton is a Physical Therapist from Oregon, currently living and running the performance physiotherapy clinic he founded in London for Grapplers and Strength & Conditioning athletes. Dalton runs the popular instagram account @physicaltherapyresearch, where he posts easy summaries of current and relevant research on health, fitness, and rehab topics. 

Want to learn more or contact him?

Reach out online:

@physicaltherapyresearch

@Grapplersperformance

www.grapplersperformance.com

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