By Dr. Zach Greenwade, DC, MS | Published: May 30, 2026
If you’re dealing with hip pain, stiffness, or limited mobility, you’ve likely been told your hips are “tight” and that you just need to stretch more. But if you have hip impingement, aggressive stretching can actually make symptoms worse.
In our sports chiropractic and rehab clinic serving Redmond and the greater Eastside, we often see active adults who have spent months doing yoga, mobility work, and foam rolling with little to no improvement.
The key issue is this: hip impingement is not primarily a muscle tightness problem.
Instead, many cases are related to bony changes in the ball-and-socket hip joint that limit how the hip moves. That’s why people often feel pain or stiffness during squatting, lunging, running, getting in and out of a car, or sitting for long periods—especially in active populations we treat through sports chiropractic and rehabilitation care.
Understanding what causes hip impingement is the first step toward reducing pain and getting back to the activities you enjoy.
Watch: Hip Impingement Pain Relief — Stop Stretching and Start Strengthening
For a complete visual walkthrough of hip impingement, rehabilitation progressions, and exercise demonstrations, watch Dr. Zach Greenwade’s comprehensive video:
Hip Impingement Pain Relief: Stop Stretching and Start Strengthening
What Is Hip Impingement?
Hip impingement, also known as Femoroacetabular Impingement (FAI), occurs when extra bone develops around the ball-and-socket joint of the hip. These bony changes create abnormal contact within the joint, especially during movements such as squatting, lunging, running, climbing stairs, or prolonged sitting.
The hip is a ball-and-socket joint consisting of:
- The femoral head (ball)
- The acetabulum (socket)
There are two primary types of hip impingement:
Cam Impingement
A cam deformity occurs when extra bone develops on the femoral head, creating an irregular shape that no longer moves smoothly within the socket.
Pincer Impingement
A pincer deformity occurs when excess bone develops along the rim of the acetabulum, causing excessive coverage of the femoral head.
Many patients have both cam and pincer deformities simultaneously.
Another important structure is the labrum, a ring of cartilage that surrounds the hip socket. In many cases, symptoms occur because the labrum becomes compressed or irritated as the abnormal bone contacts the joint during movement.
What Causes Hip Impingement?
Hip impingement typically develops gradually during adolescence (around ages 11–15) when the growth plates are still open. With repetitive sports and loading, subtle bony changes in the hip joint can form, known as cam or pincer morphology.
This is more common in athletes who participate in high-demand sports such as:
- Soccer
- Basketball
- Football
- Golf
- Rowing
- Track and field
As these changes develop, many people have no symptoms for years.
Timeline of Hip Impingement
In the teenage years, these structural changes may begin forming, but most people feel no pain or limitation.
In the 20s and 30s, symptoms often appear as hip stiffness, pain, clicking, or reduced mobility, especially with squatting, lunging, running, or prolonged sitting.
Over time, some individuals may progress to hip arthritis (hip osteoarthritis) and increased joint irritation.
If you’re dealing with chronic hip pain or hip arthritis, we also have a video covering treatment and rehabilitation options.
Common Signs and Symptoms of Hip Impingement
Hip impingement often develops gradually.
1. Groin Pain or the “C-Sign”
Many patients place their hand around the side of their hip in a “C” shape when describing symptoms. Pain is frequently felt in the groin, front of the hip, or deep within the joint.
2. Hip Stiffness Before Pain
One of the earliest symptoms is stiffness or restricted movement.
This is often mistaken for muscle tightness.
3. Loss of Hip Range of Motion
Patients frequently notice difficulty with:
- Squatting
- Lunging
- Deep sitting positions
- Athletic movements
Hip flexion and internal rotation are often the most limited motions.
4. Clicking, Popping, or Snapping
Many individuals report clicking, catching, snapping, or popping sensations within the hip.
5. Reduced Squat Depth
Because the available joint space is reduced, many people can no longer squat as deeply as they once could.
6. Pain With Prolonged Sitting
Long drives, desk work, flights, and prolonged sitting commonly aggravate symptoms.
Why Stretching Can Make Hip Impingement Worse
This is one of the most important concepts patients need to understand.
When you have hip impingement, the problem is not that your muscles are excessively tight.
The primary issue is that the shape of the hip joint has changed.
Many people feel stiffness and discomfort during squatting or lunging and automatically assume they need more stretching.
Unfortunately, forcing additional range of motion into a hip that already has bony restrictions can actually increase irritation.
In many cases, the structure being compressed is the labrum.
Aggressive stretching at end-range positions may repeatedly pinch this tissue, potentially increasing pain and irritation over time.
The Goal Is Not More Motion
One of the biggest mistakes people make is trying to regain motion that the joint no longer comfortably possesses.
Instead, rehabilitation should focus on:
- Strength
- Stability
- Motor control
- Functional movement
- Building resilience within your available range of motion
For many patients, this approach provides significantly better results than endless stretching.
How Is Hip Impingement Diagnosed?
One of the most important advances in diagnosing hip impingement came from the internationally recognized Warwick Agreement on Femoroacetabular Impingement Syndrome.
According to the Warwick Agreement, a diagnosis requires three components:
1. Symptoms
Patients commonly report:
- Groin pain
- Hip pain
- Stiffness
- Clicking or catching
- Pain during squatting
- Pain during lunging
- Pain with prolonged sitting
2. Positive Clinical Examination
A healthcare provider should reproduce symptoms using clinical testing such as:
- FADIR testing
- FABER testing
- Hip range-of-motion assessment
3. Imaging Findings
Imaging may reveal:
- Cam morphology
- Pincer morphology
- Labral pathology
- Other structural changes
Importantly, the Warwick Agreement emphasizes that imaging findings alone do not diagnose hip impingement. Many people have cam or pincer deformities without pain. A diagnosis requires symptoms, clinical findings, and imaging findings together.
This is why a comprehensive evaluation is far more valuable than simply looking at an X-ray or MRI report.
The Best Exercises for Hip Impingement
Research consistently demonstrates that strengthening the muscles surrounding the hip can significantly improve pain and function.
A comprehensive rehabilitation program should address:
Hip Abductors
The muscles on the outside of the hip help stabilize the pelvis and control movement.
Examples include:
- Side-lying leg raises
- Band press-outs
- Lateral band walks
- Step-ups
Hip Flexors
Strengthening the front of the hip improves control without forcing painful motion.
Glute Muscles
The glutes are critical for stability, force production, and athletic performance.
Examples include:
- Glute bridges
- Single-leg bridges
- Hip extension exercises
Adductors
The muscles on the inside of the thigh play a major role in hip stability.
Examples include:
- Ball squeezes
- Copenhagen planks
- Adductor strengthening drills
Functional Strength Training
As symptoms improve, rehabilitation should progress to:
- Box squats
- Goblet squats
- Bulgarian split squats
These movements build strength while respecting the available range of motion.
Do You Need Surgery for Hip Impingement?
For most patients, surgery should not be the first option.
Current evidence suggests a structured strengthening and rehabilitation program should be attempted before considering surgery.
Patients should typically complete at least two to three months of progressive rehabilitation focused on:
- Strength
- Stability
- Movement modification
- Functional performance
Surgical consultation may be appropriate if:
- Symptoms remain severe
- Function remains significantly limited
- Conservative treatment has failed
The decision should involve a detailed discussion regarding expected outcomes, benefits, risks, and performance goals.
When Should You Seek Professional Help?
If hip pain is limiting your ability to exercise, work, sit comfortably, squat, lunge, run, or participate in sports, a thorough evaluation can help determine whether hip impingement is contributing to your symptoms.
At Performance Sport & Spine, we frequently help active adults in Redmond, Bellevue, Kirkland, Sammamish, and throughout the Eastside recover from hip impingement without relying solely on injections or surgery.
Whether you’re looking for sports injury rehabilitation or an experienced Eastside Redmond chiropractic provider, understanding the true cause of your hip pain is essential for choosing the right treatment plan.
At our clinic, we frequently help active adults and athletes identify movement limitations, improve strength, and return to activity without unnecessary procedures.
If you’re searching for an Eastside Redmond chiropractic team experienced in hip pain, sports injuries, rehabilitation, and performance-based care, a personalized assessment can help identify the most effective path forward.
Ready to Fix Your Hip Pain?
If hip pain, stiffness, or limited mobility is holding you back, our sports chiropractic and rehab team in Redmond and the Eastside can help identify the cause and build a plan to get you moving better.
👉 Book Online with Performance Sport & Spine today
Key Takeaway
If you have hip impingement, stop assuming your hips are simply tight.
The stiffness you feel is often the result of structural changes within the hip joint—not muscles that need endless stretching.
Instead of aggressively forcing more mobility, focus on strengthening the muscles surrounding the hip, improving movement quality, and building strength within your available range of motion.
For many people, that shift in approach becomes the turning point that finally leads to lasting improvement, reduced pain, and a return to the activities they enjoy.
About the Author
Dr. Zach Greenwade, DC, MS, is a sports chiropractor, movement specialist, and the owner of Performance Sport & Spine. Utilizing an evidence-based framework that integrates clinical rehabilitation, strength progression, and joint mechanics, Dr. Greenwade helps active adults and athletes in Redmond and the greater Seattle area bypass unnecessary surgical interventions and return to full performance safely and naturally.
Medical Disclaimer: This article is intended for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional regarding your specific condition, symptoms, or treatment plan before beginning any exercise or rehabilitation program.
