9 Hip Impingement Mistakes You’re Making (and How to Fix Them)

Introduction

Hip impingement can derail even the most dedicated of athletes...

For over 14+ years, I’ve helped countless athletes suffering from hip pain. Today, I’ll introduce you to Joe, a mix of clients who made common mistakes that worsened their struggles.

Chances are, you’re making the same mistakes, but don’t worry—we’ll give you the exercises, expert tips, and actionable steps to fix them, reclaim your strength, and get back on track.

Here’s the kicker: There’s ONE mistake that 90% of all athletes make—and it might be why you still suffer from hip pain. So, stick around to learn what it is and how to fix it, along with the other eight mistakes that could hold you back.

1. Ignoring Early Warning Signs and Not Seeking Expert Guidance

Joe first noticed dull, nagging hip pain during workouts. Like many athletes, he thought it was just part of the process—no pain, no gain, right? So, Joe pushed through the pain, ignoring the signals his body was sending.

Can you guess Joe’s mistake? Joe’s first mistake was ignoring the early warning signs of hip pain and not seeking expert guidance. This one is a no-brainer: Don’t wait until the pain becomes unbearable... As soon as you notice consistent discomfort, seek a professional to diagnose the issue and provide a targeted plan.

Specific Action: Because hip pain has many potential causes, you should consider making an appointment with a hip specialist and asking them to perform a comprehensive assessment, including mobility, strength, and motor control tests, to identify the root cause of your hip pain.

2. Overtraining Without Proper Recovery Strategies

Joe was motivated to overcome his hip pain, which led to his second mistake, thinking doing more would lead to faster results. But, in his determination to improve, Joe completely overlooked the importance of recovery. But doing more without giving your body the needed recovery only leads down the overtraining rabbit hole. Now, that’s one hole you don’t want to go down.

How to Fix It: Instead, balance your training with adequate recovery and incorporate rest days, stretching, and other recovery strategies that allow your hip joint to heal and strengthen.

As one of my mentors, Carl, told me:

“Elite athletes train hard and recover “harder.”

Specific Action: To avoid this mistake, implement a structured recovery routine that includes deep muscle massage, stretching, and active recovery sessions such as light swimming or cycling to promote blood flow without stressing the hip joint.

3. Incorrect Movement Patterns and Biomechanics

As the pain persisted, Joe unknowingly began compensating by altering his movement patterns, especially during exercises like squats and running. Without realizing it, Joe’s poor biomechanics put additional stress on his hip joint. Fixing this mistake involves taking the initiative.

How to Fix It: You should start studying anatomy, movement, and biomechanics. You don’t need to become an expert, but a little education goes a long way. The books The Anatomy of Movement and Strength Training Anatomy are great starting points.

Specific Action: To avoid this mistake and to realize it is happening, work with a physical therapist or movement coach to analyze your form during key exercises. For squats, focus on maintaining a neutral spine, engaging your core, slowing down the tempo, and controlling your pelvic position to reduce stress on the hips. And sometimes, just changing your foot position will work wonders, but none of this happens without consulting a professional.

4. Neglecting Hip Mobility and Flexibility

Joe focused on building strength because he believed that strength was the key to overcoming his pain. Therefore, he skipped mobility and flexibility exercises, thinking they were less important.

Mistake: Neglecting hip mobility and flexibility in favor of strength training is never a great idea when you suffer from hip pain. Instead, as this paper suggests, you should do both! By incorporating tailored flexibility and mobility exercises into your overall routine, you’ll be both strong and flexible.

Specific Action:. Add a few of these drills to your warm-up routine, and perform these exercises daily to maintain flexibility while strengthening the hip. My “Flexibility University” is your most comprehensive resource for this:

5. Muscle Imbalances, Motor Control, and Weakness

Despite his dedication, Joe didn’t address the underlying muscle imbalances contributing to his hip pain. He continued to train hard but didn’t focus on strengthening the correct muscles in the right way.

Mistake: Failing to address muscle imbalances, technique issues, and weaknesses contributing to hip pain is simply putting fitness on top of dysfunction.

How to Fix It: Instead, focus on building balanced strength, balance, and control around your hip joint by incorporating hip, core, and full-body strengthening specific to your needs

This is not just generic resistance training. Exercises in my DIY Hip Fix Program target the stabilizing muscles and prime movers in a more refined way and will help correct imbalances and improve hip stability.

6. Skipping Warm-Up and Recovery Routines

Joe was always eager to dive into his workouts, often skipping warm-ups and cool-downs. He viewed them as a waste of time that he could skip in favor of more intense training. But boy, was he wrong.

Mistake: Skipping warm-ups and recovery routines, thinking they’re unnecessary, is always a mistake and one easy fix.

How to Fix It: Commit to specific warm-up and recovery routines before and after your workouts. One of my coaches, who trained Olympic athletes, used to say, “Shane…Warmup needs to be thorough. You’ve got to cook the bird to the bone!”

Specific Action: Start each workout with a dynamic warm-up with gentle track drills, jogging, and dynamic stretching. After your workout, cool down with static stretches and deep breathing exercises to relax the muscles and promote recovery.

7. Attempting a Shotgun Approach with Random Internet Exercises

To save money, Joe turned to the internet for answers. He started doing random exercises he found on YouTube and Google, hoping they would fix his hip pain.

Mistake: Trying random exercises from the internet without a structured plan is the ONE mistake that 90% of all athletes (myself included at one point) make.

How to Fix It: But Investing in a comprehensive, personalized plan from the start will avoid the mistake that most athletes make.

Using random internet exercises to fix your hip pain is like taking a shotgun to hit a distant target. The gun sprays pellets broadly, so you might hit something, but there’s no precision, and you’ll likely miss the bullseye.

Similarly, random exercises might address some aspects of your problem, but you’re unlikely to fix the root issue without a targeted, precise plan. Just as a marksman needs a rifle with a well-aimed shot to hit the target, your body needs a structured exercise plan tailored to your specific needs for the best chance of success.

Specific Action: Seek out a customized exercise program for your hip impingement. A well-structured plan will address your unique needs and ensure you’re doing the right exercises in the correct order.

8. Choosing Inadequate or Incomplete Rehab Options from People Who Haven’t Navigated The Hip Pain Maze Themselves

Joe eventually decided to visit a local physical therapist who wasn’t a hip impingement specialist t but was covered by his insurance. He figured any help was better than none.

Mistake: Settling for generic rehab options from the PT down the road is like trying to navigate a complex maze with a guide who’s never been through it themselves.

They might have a general idea of which direction to go, but without firsthand experience, they’re likely to lead you down dead ends, leaving you frustrated, lost, and no closer to finding a solution.

Just as you need an experienced guide who has successfully navigated the maze before to get you out quickly and efficiently, your recovery demands a specialist who truly understands your condition and has the expertise to guide you through the intricate healing process. Without that, you’re risking more time, money, and pain.

Specific Action: Research and find a physical therapist or coach who specializes in hip impingement. Ask about their approach to treatment and ensure it includes a comprehensive approach such as what is detailed in this scientific study:

In short, ensure it includes postural control, core stabilization, hip strength and motor control, and mobility work.

9. Getting a Premature Hip Surgery Before Trying a Comprehensive, Personalized Plan

Joe’s hip pain continued to worsen, and after trying various generic/shotgun treatments with limited success, he was desperate. Like many others, he began to consider surgery as his only option. Surgery can seem like the ultimate solution—quick, decisive, and final.

But here’s the truth: hip surgery is a major decision with significant risks and is not always the best first, second, or even third step. Opting for surgery without first exhausting all non-invasive, comprehensive treatment options can be an expensive and painful mistake.

How to Fix It: Before considering surgery, it is crucial to explore every possible non-surgical option, especially ones with a solid track record and many success stories.

Surgery should be the last resort, not the first. A comprehensive and personalized plan that addresses all aspects of hip impingement, from mobility and strength to biomechanics and recovery, can often provide significant relief without surgery.

This approach minimizes risks and focuses on long-term health and function.

Specific Action: If you’re being told that surgery is your only option, seek a second opinion, preferably from a specialist who understands the complexities of hip impingement.

Also, watch this video to learn about the patient satisfaction rates after surgery. Spoiler alert: it’s approximately a coin flip (46% satisfaction), according to the study reviewed in this video:

Conclusion: Learn from Joe’s Journey and Fix Your Mistakes

Joe’s journey highlights nine common mistakes many people make when dealing with hip impingement. But by recognizing these pitfalls and knowing how to fix them, you can avoid worsening your condition and start recovering.

Call to Action: Avoid Joe’s Mistakes—Fix Them Today

If you have a hip impingement, don’t make the same mistakes Joe did. Learn from his experience and make the necessary changes now.

Our VIP Mentorship program is designed specifically to help you avoid these pitfalls. With a tailored program, one-on-one expert guidance, and a focus on sustainable recovery, you’ll get personalized support to fix your hip impingement and get back to doing what you love.

Check out the link for the VIP program below, and, as always, please remember that you’re just one step away from building or rebuilding your perfect body.