Recognizing the Signs of Hip Impingement Before It Gets Worse
Hip pain isn’t something most people expect, especially not in their 20s, 30s, or 40s. However, if you’ve noticed stiffness, discomfort when sitting or squatting, or a sharp pinch in your groin or hip during certain movements, it could be more than just tight muscles. These may be early signs of a condition known as hip impingement, and catching it early can make all the difference.
Also known as femoroacetabular impingement (FAI), hip impingement occurs when there’s abnormal contact between the bones of the hip joint. This contact can damage cartilage and lead to pain, limited range of motion, and eventually arthritis if left untreated.
At Motion Orthopaedics, we see many active individuals, including runners, cyclists, athletes, and weekend warriors, who ignore these early signs until their discomfort starts interfering with everyday life. The good news? With the right diagnosis and treatment, hip impingement is manageable and even preventable in some cases.
Let’s take a closer look at what hip impingement is, how to spot it early, and what you can do to protect your hips from long-term damage.
What Is Hip Impingement?
Hip impingement happens when the ball-and-socket joint of the hip doesn’t move smoothly due to abnormal bone shapes or positioning. The hip joint is made up of the femoral head (the ball) and the acetabulum (the socket). When these bones rub against each other during movement, they can cause pinching, pain, and joint damage.
The primary types of hip impingement include:
- Cam Impingement: The femoral head isn’t perfectly round, so it grinds against the socket during movement.
- Pincer Impingement: The socket has extra bone that covers too much of the femoral head, causing pinching.
- Combined Impingement: A mix of both cam and pincer types.
Over time, this irregular movement can damage the labrum (the ring of cartilage around the socket) and the articular cartilage that cushions the joint, potentially leading to labral tears and early-onset arthritis.
5 Early Signs of Hip Impingement
The symptoms of hip impingement can be subtle at first, and that’s part of the problem. Many people write off the discomfort as tight hip flexors, a pulled muscle, or the result of a tough workout.
But recognizing these early signs of hip impingement can help you take action before the condition progresses:
1. Pain in the Groin or Front of the Hip
A deep, achy pain in the groin area is one of the most common symptoms. It may flare up during or after activity, especially exercises involving hip flexion like squats, lunges, or running.
2. Pinching Sensation During Movement
Many patients describe a sharp or pinching pain when they bring the knee toward the chest or twist the hip inward, both of which are movements that compress the joint.
3. Stiffness or Limited Range of Motion
Hip impingement can make it harder to move freely. You may notice reduced flexibility or feel like your hip “catches” or “sticks” during certain motions.
4. Pain After Sitting or Driving
Discomfort after prolonged sitting or while getting up from a seated position is another red flag, especially if the pain is consistent in one hip.
5. Clicking, Locking, or Popping
These sensations may indicate damage to the labrum, which is often associated with hip impingement.
If these symptoms sound familiar and have been lingering for more than a few weeks, it’s time to seek a proper evaluation. Ignoring the signs can lead to worsening cartilage damage, reduced mobility, and chronic pain down the road.
Who’s at Risk for Hip Impingement?
Hip impingement can affect anyone, but certain people are more prone to developing it, including:
- Athletes in sports that involve repetitive hip motion (e.g., soccer, hockey, cycling, weightlifting)
- Young adults with active lifestyles
- People with structural differences in their hip anatomy (which may be present from birth or develop during growth)
- Workers who perform frequent squatting, lifting, or twisting
Even if you’re not an athlete, hip impingement can develop from everyday movements, especially if you have an underlying bone shape that increases friction in the joint.
Diagnosing Hip Impingement
At Motion Orthopaedics, our specialists use a combination of physical exams and imaging to diagnose hip impingement.
- Physical exam: Your provider may perform a range of motion test (like the FADIR test: flexion, adduction, internal rotation) to recreate the pain and evaluate hip mechanics.
- X-rays: Help identify abnormal bone shapes contributing to impingement.
- MRI or MR arthrogram: Used to assess damage to soft tissues like the labrum or cartilage.
A detailed and accurate diagnosis is essential to confirm the condition and understand its severity so you and your provider can choose the right treatment path.
Treatment Options for Hip Impingement
Treatment depends on the severity of your symptoms and the amount of joint damage. Many patients with early signs of hip impingement can manage the condition without surgery.
Non-surgical Treatments
- Physical Therapy: A tailored program can improve hip mobility, strengthen supporting muscles, and reduce pain.
- Activity Modification: Avoiding deep hip flexion or repetitive motions that aggravate the joint can reduce symptoms.
- Anti-inflammatory Medications: NSAIDs like ibuprofen may help control pain and inflammation.
- Cortisone Injections: In some cases, an injection into the hip joint can relieve inflammation and provide short-term relief.
Surgical Treatment
If conservative treatments aren’t effective or if there’s significant labral or cartilage damage, hip arthroscopy may be recommended. This minimally invasive procedure allows the surgeon to reshape the bone, repair the labrum, and clean up any damaged tissue, restoring smooth motion in the joint.
Why Early Treatment Matters
The longer hip impingement goes untreated, the greater the risk of developing labral tears, chronic pain, and even hip osteoarthritis. By recognizing the early signs and addressing the issue head-on, you can preserve the health of your hip joint and avoid more invasive interventions later.
Don’t wait until the pain starts affecting your sleep, workouts, or daily life. The sooner you take action, the better your chances of returning to full function without long-term damage.
Trust Motion Orthopaedics for Expert Hip Care
If you’re experiencing persistent hip discomfort or think you may be dealing with hip impingement, Motion Orthopaedics is here to help. Our team of specialists offers comprehensive diagnosis, personalized treatment plans, and advanced surgical options when needed.
We work with patients of all activity levels to relieve pain, improve movement, and protect long-term joint health.
Click here to request an appointment with Dr. Scott Zehnder or Dr. David King to get the expert care your hips deserve.
