Hip/Knee
Femoroacetabular Impingement (FAI)
Extra bone on the hip ball or socket that pinches with certain positions, especially deep hip bending like squats or sitting low.
- Groin pain
- Pain with deep squats
- Hip stiffness
What patients often notice
- Groin pain
- Pain with deep squats
- Hip stiffness
Home exercises
Tap a thumbnail to open the demo on YouTube. Move in a pain-free range unless your provider said otherwise.
Watch on YouTube01
Half-Kneeling Hip Flexor Stretch (Gentle)
- Sets
- 2
- Reps
- 20–30 sec each side
Tuck the pelvis slightly; stop short of any front-hip pinch
Watch on YouTube02
Glute Bridge
- Sets
- 2–3
- Reps
- 10–12
Drive through the heels; avoid arching the low back
Watch on YouTube03
Side-Lying Clamshell
- Sets
- 2–3
- Reps
- 10–12 each side
Keep the pelvis stacked; small range is fine
Watch on YouTube04
Prone Hip Extension (Straight Leg)
- Sets
- 2
- Reps
- 10 each side
Lift only as high as you can without pinching in the front of the hip
Watch on YouTube05
Standing Hip Abduction (Band Optional)
- Sets
- 2
- Reps
- 10–12 each side
Stand tall; do not lean away from the moving leg