When your hip feels tight, stiff, or painful, stretching may seem like the obvious place to start. However, not every hip problem responds to the same type of stretch.
The muscles surrounding the hip work together to provide stability and allow the joint to move in different directions. When certain muscles become tight or when hip movement is restricted, identifying what may be contributing to the limitation can help guide an appropriate mobility program.
Understanding the FABER Test
One assessment that may be used during a physical examination of the hip is the FABER test, also known as the Patrick test. FABER stands for flexion, abduction, and external rotation.
During the test, the hip is positioned through these movements while the clinician observes the available range of motion and the person’s response. Comparing one side with the other can also provide useful information about differences in movement or flexibility.
The FABER test is one part of a physical examination and should not be used on its own to determine the cause of hip pain.
Why Hip Stretching Is Not One-Size-Fits-All
The hip is surrounded by several muscle groups that contribute to movement and stability. These include the hip flexors, gluteal muscles, adductors, and muscles involved in internal and external rotation.
If one area feels restricted, repeatedly performing the same stretch may not address the specific limitation. One person may have tightness around the front of the hip, while another may have restriction involving the inner hip or muscles responsible for rotation.
This is why an assessment can be helpful before choosing specific stretches or exercises. The goal is to identify what movement is limited and determine which approach may be appropriate.
A Gentle Hip Mobility Stretch
One of the stretches demonstrated in the video involves positioning the legs with the feet facing forward and gently moving into the available range.
The purpose is not to force the hip into a deeper position. Instead, move slowly until you feel a gentle stretch or tension around the targeted area. Keep the movement controlled and breathe normally throughout the exercise.
Stretching should not cause sharp pain. If a particular movement causes pain or makes your symptoms worse, stop the exercise and consider discussing the symptoms with a qualified healthcare professional.
Stretching the Hip Flexors
The hip flexors are a group of muscles located at the front of the hip. They help move the thigh toward the body and are involved in many everyday activities.
A controlled hip-flexor stretch may be included in a mobility routine when appropriate. Proper positioning is important because forcing the hip forward does not necessarily create a better stretch.
Instead, focus on maintaining control and moving into a comfortable range where you can feel a gentle stretch through the front of the hip.
The goal is not to push through pain or force additional range of motion.
Hip Rotation Is Part of Normal Movement
The hip does more than move forward and backward. It can also rotate inward and outward, move away from and toward the body’s midline, and bend.
These movements are important during activities such as walking, getting into a chair, climbing stairs, exercising, and changing direction.
When hip mobility is limited, it can be useful to consider the different directions of movement instead of focusing on a single stretch or muscle.
When Hip Pain Needs an Evaluation
Not every episode of hip pain means that stretching is the appropriate solution. Hip pain can have many possible causes, and the right approach depends on the individual’s symptoms, medical history, physical examination, and overall health.
Persistent or worsening hip pain, significant difficulty walking, or symptoms that interfere with everyday activities should be evaluated by an appropriate healthcare professional.
An evaluation can help determine whether mobility exercises, strengthening, activity modification, medical treatment, or another approach may be appropriate for the individual.
The Takeaway
Hip mobility is individual, and there is no single stretch that is appropriate for everyone experiencing hip pain or stiffness.
Instead of simply stretching the same area repeatedly, it can be helpful to understand which movements are restricted and what may be contributing to the limitation. The FABER test is one assessment that may be used during a hip examination, while targeted mobility exercises can be incorporated when appropriate.
Most importantly, stretching should be controlled and should not be forced through pain. If hip symptoms are persistent, worsening, or affecting your daily activities, an appropriate evaluation may be more useful than relying on stretching alone.
Disclaimer: This article is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Exercises and stretches may not be appropriate for everyone. Consult a qualified healthcare professional for advice specific to your symptoms, condition, and individual needs.