Long Term Management of FAI

Long Term Management of Hip Impingement

We have covered a lot in the first three parts of this series. Once you are back to consistent training, how do you prevent this from coming back? While there is no full-proof way to guarantee not getting hurt, here are a few ways we can do to build confidence with runners as they get back to training.

HEAVY RESISTANCE TRAINING

Continuing to progress heavy resistance exercises is vital for runners and triathletes coming off most injuries. It’s important from a physiological and mental standpoint. Continuing to progress these lifts help runners build confidence in their abilities.

Three exercises I find myself repeatedly programming for runners with a history of hip impingement are trap bar deadlifts, split squats, and box squats.

There are two reasons for this.

First, they are great for improving the strength of the entire lower body. Second, they load the hip without needing to go through a large range of motion.

SINGLE LEG DRILLS IN VARIOUS PLANES

It’s important to continue challenging the hip with various planes of motion. I will often include these as a secondary exercise to a bigger lift. The three-way step down is a great drill and can be progressed with a weight vest.

HIGH REPETITION DRILLS

Lastly, I want to keep some lower-level hip strengthening drills plugged in at some point during the week. The goal is to challenge the hip with different movements without spending too much time in provocative positions. I will include these in one of three ways with clients.

Option 1

As a warm-up before running or dedicated lifting sessions.