• HOME
  • ABOUT
    • About Us
    • Meet Our Experts
    • Success Stories
    • Frequently Asked Questions
    • Our Story
    • Tour The Facility
  • PAIN RELIEF
    • Back Pain
    • Sciatica
    • Herniated Disc
    • Shoulder Pain
    • Knee Pain
    • Neck Pain
    • Youth Injury
    • Pregnancy & Postpartum
  • FITNESS PROGRAMS
    • Personal Training
    • Get In Shape
    • Youth Injury Prevention
    • Performance Training
  • TIPS & ADVICE
    • Free Reports
    • Blog
    • Podcast
    • Recommended Products
    • Workshops
    • Custom Orthotics
    • Custom Pillow
  • HIRING
    • NOW HIRING – Office Manager
    • NOW HIRING – Client Care Specialist
    • NOW HIRING – Massage Therapist
    • NOW HIRING – Performance Specialist
    • Client Relationship Specialist
    • Account Manager
    • Sales Development Representative
    • Sales Specialist
    • Physical Therapist
    • Client Experience Specialist
    • Marketing Assistant
    • Operations Manager
    • Internship
    • Acupuncturist
    • Marketing Internship
  • CONTACT
    • Virtual Visits
    • Inquire About Cost & Availability
    • Free Phone Consultation
    • Free “Discovery” Visit
    • Contact Us
Sports Performance Physical TherapySports Performance Physical Therapy
  • HOME
  • ABOUT
    • About Us
    • Meet Our Experts
    • Success Stories
    • Frequently Asked Questions
    • Our Story
    • Tour The Facility
  • PAIN RELIEF
    • Back Pain
    • Sciatica
    • Herniated Disc
    • Shoulder Pain
    • Knee Pain
    • Neck Pain
    • Youth Injury
    • Pregnancy & Postpartum
  • FITNESS PROGRAMS
    • Personal Training
    • Get In Shape
    • Youth Injury Prevention
    • Performance Training
  • TIPS & ADVICE
    • Free Reports
    • Blog
    • Podcast
    • Recommended Products
    • Workshops
    • Custom Orthotics
    • Custom Pillow
  • HIRING
    • NOW HIRING – Office Manager
    • NOW HIRING – Client Care Specialist
    • NOW HIRING – Massage Therapist
    • NOW HIRING – Performance Specialist
    • Client Relationship Specialist
    • Account Manager
    • Sales Development Representative
    • Sales Specialist
    • Physical Therapist
    • Client Experience Specialist
    • Marketing Assistant
    • Operations Manager
    • Internship
    • Acupuncturist
    • Marketing Internship
  • CONTACT
    • Virtual Visits
    • Inquire About Cost & Availability
    • Free Phone Consultation
    • Free “Discovery” Visit
    • Contact Us

3 Solutions to Conquer That Pinchy Hip

September 19, 2020 Posted by Dr. Jason - Physical Therapist CrossFit, Fitness & Performance Training, Health & Wellness, Hip, Back & Core, Injury Prevention, Massage Therapy, Neck, Physical Therapy, Recovery Techniques, Warm Up & Mobility

Have you ever dealt with a nagging pinch in front of your hip? It’s even more frustrating when it hurts to walk, run, squat, or sit for long periods. Not only is it annoying to deal with but it could lead to compensations that contribute to low back or knee pain. In the last month, I’ve seen several clients dealing with this issue. Luckily, solutions can be straight forward and I’m here to lend some guidance to address this issue!

First off, we have to talk about the hip’s anatomy. The hip joint is one of the MOST stable joints in the body with MULTIPLE layers of connective tissue from the capsule, ligaments, and muscles. Similar to the shoulder, the hip is a ball-and-socket joint but the shoulder is more of a golf ball on a tee versus the hip has a ball that sits nicely into its socket. 

With all of these different layers, the hip can impinge on any of the soft tissue structures or even butt up into the bony anatomy of the socket or femoral neck particularly while bringing the knee up towards the chest. This is commonly known as Femoral Acetabular Impingement or FAI. This doesn’t necessarily mean the hip is dysfunctional with this impingement however, this can be exacerbated and pain can occur when the hip accepts a load that the joint or the muscles isn’t accustomed such as a heavy squat, that longer than normal run, or from a specific trauma such as a fall. 

Now we all have a basic understanding of the hip’s anatomy, I want to provide some solutions for your problem! Here are 3 tips to consider to get over that pinchy hip and to get back to normal day to day activity!

Understand what movements cause the pinchiness! Once you know what movements are pinchy, you need to ensure you’re not constantly pushing into that pinchiness. The idea is to take away that aggravating feeling so that you give your body time to go through the natural stages of healing. Think of it as a scab and you shouldn’t be constantly picking at it.

It’s all about the glutes! The glutes promote proper hip mechanics and its ability to sit into the socket while your knees come to your chest moving into hip flexion. Not only do I see stability and strength deficits with pinchy hips but also in clients with low back pain and knee pain. Getting the glutes big and strong knocks out 2 birds with 1 stone!

Be patient with the process! Depending on how acute or chronic the pinchiness is will dictate how long the recovery process will be. Working with a Physical Therapist can help to determine that timeline, identify the deficits and restrictions causing the issue, and ease you back into your sport or exercise the right way. 

Don’t let your pinchy hip stop you from living a healthy, active lifestyle. I hope these tips were helpful and remember, movement is medicine so never stop training!

As always, we hope this helps you and if you need anything from me, or the team at Sports Performance, email us at TeamSP@SportsPerformancePT.com….or text us! You can reach us at (619) 724 – 4427.

-Dr. Jason

Dr. Jason - Physical Therapist
Sports Physical Therapist

STAY CONNECTED

Instagram: CLICK HERE

Facebook: CLICK HERE

YouTube: CLICK HERE

Podcast: CLICK HERE

TUNE IN TO OUR PODCAST

This image has an empty alt attribute; its file name is apple-black-300x72.png
This image has an empty alt attribute; its file name is SoundCloud-Orange-Badge-300x109.png
This image has an empty alt attribute; its file name is spotifybutton1-300x116.png
This image has an empty alt attribute; its file name is google-black-300x76.png

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)
  • Click to share on Reddit (Opens in new window)
  • Click to share on Tumblr (Opens in new window)
  • Click to email a link to a friend (Opens in new window)
Share
3

About Dr. Jason - Physical Therapist

Doctor Of Physical Therapy | Sports Physical Therapist | Movement Specialist

You also might be interested in

How To Stop Peeing When You Workout

How To Stop Peeing When You Workout

Apr 3, 2018

My dear ladies, and gentlemen too, if you dread exercise[...]

3 Reasons Why Deadlifts Are Good For Low Back Pain

3 Reasons Why Deadlifts Are Good For Low Back Pain

Dec 29, 2018

Low back pain is one of the most annoying and[...]

How To Make Your New Year’s Resolutions Last

How To Make Your New Year’s Resolutions Last

Jan 26, 2019

Alright, New Year’s eve has come and gone and now[...]

“Tell Us Where It Hurts…”

And We’ll Send You Our Best Advice And Top Tips In One Special Report…

It’s FREE! Just Look Below And Find The One That Works Best For You…

Physical Therapy in Chula Vista, CA

BACK PAIN

Physical Therapy in Chula Vista, CA

SHOULDER PAIN

Physical Therapy in Chula Vista, CA

KNEE PAIN

Physical Therapy in Chula Vista, CA

YOUTH INJURY

BLOG CATEGORIES

  • Acupuncture (34)
  • Ankle & Foot (44)
  • CrossFit (63)
  • Elbow & Hand (39)
  • Fitness & Performance Training (115)
  • Health & Wellness (93)
  • Hip, Back & Core (63)
  • Injury Prevention (119)
  • Knee (47)
  • Massage Therapy (50)
  • Neck (42)
  • Physical Therapy (121)
  • Recovery Techniques (87)
  • Running (47)
  • Shoulder (48)
  • Warm Up & Mobility (72)
  • Youth Athletes (50)

FOLLOW US ON INSTAGRAM

Bringing smiles, one session at a time! 😊💪 Bringing smiles, one session at a time! 😊💪

At SP, the warmth of welcoming smiles is always seen in the path to a HEALTHY and ACTIVE lifestyle.

Send us a DM if you have any questions! 📲

#SportsPerformance  #PhysicalTherapy  #JoinTheTeam
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391
The steps toward a HEALTHY and ACTIVE lifestyle.🙌

If you have a partially torn ACL and you’re considering surgery or going without surgery, Dr. Chris Garcia reviews your options. This video will help you make an informed decision about the next big steps.

CLICK the link below to WATCH the video.⬇️

https://youtu.be/F6ueqt7xysk

#SportsPerformancePT #TeamSP #Saturday 
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

Website: SportsPerformancePT.com

 Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
Spreading holiday cheer with the best team around! Spreading holiday cheer with the best team around! 🎄🎁 

Wishing you a season filled with peak performance and joy! 🏋️‍♂️✨ Happy Holidays from our Sports Performance Therapy team!

COMMENT down below your favorite part of the Holiday season.👇

#SportsPerformancePT #TeamSP #Friday 
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391
🪩 Updates at SP! 🪩 Dr. Chris here! It’s De 🪩 Updates at SP! 🪩 Dr. Chris here! It’s December already! During my “LIVE” update, I shared:

- Personal sleep updates
- Team SP updates
- SP community updates 
- Refer a friend WOM prize/competition
- Use your HSA/FSA in December
- Current specials/offers: holiday sale
- 10% massage sessions for members of @crosssfithumanity, @1904fitness, and @crossfit_chulavista

🌟 HSA & FSA at SP: www.sportsperformancept.com/hsa-fsa

🌟 SP Wellness Club: www.sportsperformancept.com/wellness-club/

🌟 Internship: www.sportsperformancept.com/internship:

🌟 Scholarship: www.sportsperformancept.com/scholarship/

#TeamSP #ClubSP

____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐 Website: SportsPerformancePT.com

☎️ Phone: (619) 397-1391

 #SportsPerformancePT #SanDiego #ChulaVista #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #KearnyMesa #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
From ache to strength, one rep at a time🫶 Our From ache to strength, one rep at a time🫶

Our Massage Therapist, Karo demonstrates two exercises to relieve ‘Tennis Elbow’🎾. This gentle exercise will work to strengthen your forearm and ease away discomfort!

Send us a DM to schedule an appointment. 📲

#MassageTherapy #SportsPerformancePT #MassageTherapy
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
Flexibility unlocked. Hip mobility on point! 🏋️‍♂️💪

Coach Jamie likes to utilize hip CARS to unlock hip mobility before her lifting sessions. Give them a try!

COMMENT “🔥” down below! 

#SportsPerformance #PerformanceTraining #TipsWithCoachJamie
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
Dodging, diving, and aiming high. 🤾‍♂️💥

@brendakramer strengthening her foot and ankle while we have some fun with dodgeball-specific skills to prep for her upcoming tournament with Team USA.

Send us a DM for any questions!!

#SportsPerformance  #PhysicalTherapy 
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
Running miles and chasing smiles🏅 Big shout ou Running miles and chasing smiles🏅

Big shout out to @anniemb928 who finished the New York Marathon in early November! The SP team is VERY excited for you! 🫶

#SportsPerformance  #PhysicalTherapy  #Monday
_________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️ Phone: (619) 397-1391
Let's RESTORE and PREVENT💪 Sports Performance Let's RESTORE and PREVENT💪

Sports Performance aims to give you the best quality of service while you alleviate stubborn aches and pains. 

Send us a DM if you have any questions! 📲

#SportsPerformance  #PhysicalTherapy  #JoinTheTeam
____________________________________
Sports Performance PT - San Diego, CA

We specialize in keeping people healthy and active. 

🌐Website: SportsPerformancePT.com

☎️Phone: (619) 397-1391

#SportsPerformancePT #SanDiego #ChulaVista #KearnyMesa #Eastlake #PointLoma #Gaslamp #LittleItaly #NorthPark #SoCal #SouthBay #PhysicalTherapy #SportsPerformance #InjuryPrevention #Rehab #StrengthTraining #Weightlifting #WeightTraining #GymLife #SanDiegoFitness #SanDiegoFit #SDfitness #SanDiegoLiving #SoCalLiving #SDliving #SanDiegoLife #PhysicalTherapySanDiego
LOAD MORE FOLLOW ON INSTAGRAM
Experience the Sports Performance difference! Call us today (619) 397-1391

CLAIM YOUR FREE EBOOK

Get A FREE E-Book When You Subscribe To Our Blog!

Use the Form Below to Get Weekly Health Tips Sent to You for FREE.

SMS Text Message Opt In

LOCATIONS

  • Chula Vista Location (Headquarters)
  • 821 Kuhn Dr., Unit 107, Chula Vista, CA 91914
  • (619) 397-1391
  • TeamSP@SportsPerformancePT.com

Monday – Thursday: 7:00am – 7:00pm
Friday: 7:00am – 5:00pm

______________________________________

  • San Diego Location
  • 4029 Pacific Hwy, San Diego, CA 92110
  • (619) 397-1391
  • TeamSP@SportsPerformancePT.com

Monday – Thursday: 9:00am – 6:00pm
Friday: 8:00am – 5:00pm

______________________________________

  • Kearny Mesa Location
  • 5745 Kearny Villa Rd, Suite 113, San Diego, CA 92123
  • (619) 397-1391
  • TeamSP@SportsPerformancePT.com

Monday – Thursday: 9:00am – 6:00pm
Friday: 8:00am – 5:00pm

GET STARTED

Schedule Appointment

Free “Discovery” Visit

Free Phone Consultation

Inquire About Cost & Availability

Frequently Asked Questions

Meet Our Experts

Contact Us

CONNECT WITH US

Blog

Podcast

We’re Hiring! Join Our Team!

POLICIES & NOTICES

Privacy Policy

Terms of Use

Disclaimer

© 2023 Sports Performance Physical Therapy. All Rights Reserved.

  • Services
  • About
  • Contact
  • Shop
  • Buy Highend
Prev Next