Hip Impingement (FAI) Rehab for BJJ | Part 1 (16 min)

So the theraband comes in different strengths. I've started with a fairly light one but you can progress as you get stronger. I'm going to start with my foam roller and I'm going to start by working into the quadriceps muscles. So again I'm just gently coaxing those muscles to relax which will help me to stretch in a minute.

So the important thing with any foam roller work or massage ball is we're not trying to bludgeon the muscles into relaxing. We're trying to coax them. So this should be relatively easy pressure and it should feel good. If it's just painful then that's too much we need to back off.

I can put some weight onto the other knee if I need to. I'm just going to find those slightly tender points and just hang out there for a minute. Then just switching sides. It is possible to roll both legs together.

I like to do them individually because it gives me a little bit more control. From there put the roller to one side and I'm just going to come into a half kneeling position. From here I want to tilt my pelvis backwards and just gently push this hip forward just to put a stretch onto that back leg. For most people you can get a stretch in this position.

If this isn't stretching then you can elevate that back foot by putting it onto a pillow or a kick shield. Again I'm just pushing forwards, squeezing my glutes and pushing the hip forwards to put the stretch on. Switch sides, same on the other side. Now I'm going to go to all fours.

I'm just going to rock forwards and backwards. Usually with this condition if I go too far into hip flexion here it'll become painful. I'm just going to rock forwards and backwards just taking it up to the very edge of that and then back. I'm not going to try and force into that painful range.

Now the first thing I'm going to do is pull down with the knee into the mat. I'm just engaging my hip flexors gently by pushing the knee forwards. I can relax, repeat on the other side. One more time.

Relax and repeat on the other side. From there I'm going to bring my feet up, push my heels together. Again I want to squeeze and I should feel this in my buttocks. I'm just going to squeeze the heels together and relax.

Just move the legs around and again push the heels together and squeeze. I want to keep the hips down as I do this. I don't want to start bending at the waist. Okay and finally I'm going to do the same thing again.

I'm just going to push out gently against the resistance band. I'm just going to put that around my ankles. I'm going to push out gently against the resistance band only as far as is comfortable. So if this starts to pinch at the front of my hips then I need to back off.

You can adjust the tension in the band so you can tighten the band appropriately. I'm just going to hold that and relax. One more time. Push out.

And once again try and keep the hips straight so you're not starting to bend at the hip. And relax. Pop the band to one side. Grab your roller again.

Now I'm going to lie onto my back. I want my knees bent at roughly 90 degrees. Feet together. I'm just going to put the roller in between the knees and just squeeze in against the roller.

Again I'm just squeezing just hard enough that I can feel something happening but not so much that it becomes painful. I'm just going to hold that and relax. And we're going to go one more time. Squeeze the knees against the roller.

Remember to keep breathing with all of these isometrics. And relax. Pop the roller between the feet. I'm not lifting the feet here.

I'm still resting the heels on the ground but again I'm just squeezing my heels together with the legs straight. And relax. And we're just going to go one more time. And relax.

And relax. Take the roller away. I'm just going to place my feet about hip width apart. Again, knees bent to roughly 90 degrees and I'm just going to do some basic bridges.

Now it's important here that I'm not arching my back. It's all the movement I want coming from the hip. So I'm rolling my pelvis under. That posterior pelvic tilt going on.

Just lifting hips up and back. So as you go through the program with these you can start combining the adductor squeeze, the one we were doing with the roller, with the hip bridge. You can do the two together but I always like to start by separating them out so you can focus on the individual movements. Okay.

And then finally I'm just going to put my fingertips under the curve of my back when my back lifts up. Now I can tilt my pelvis forwards and back so I can either make that arch bigger or I can press down into my fingers. Use my abdominal muscles to tilt my hips backwards. That's a really important movement if you've got femoral acetabular impingement.

Being able to control that movement of your pelvis will really help you to gain extra mobility at the hip. So I'm going to do that a few times and then finally I'm just going to push down into my hands and I want to keep a slight pressure going there. At the same time I'm just going to straighten one leg and bring it back up. Now this is a coordination challenge here so it's a little bit like patting your head and rubbing your stomach at the same time.

I'm trying to lengthen through my hip flexor while keeping my abdominal muscles engaged to keep that pressure on my hands. This is the dead bug so there's lots of variations on this and you can make it harder or easier if you need to but this is a good place to start. Now if you find this really easy then what I'd recommend is to bring the feet slightly off the floor which immediately makes it a bit more challenging and again focusing on keeping that pressure on my hands. And you put the feet down.

We're going to go back to another set of bridges. And then hands under the back and go back to the dead bugs. So either keeping the feet on the floor or lifting them up whichever feels about the right level for you at the moment. The idea is you want to keep your feet on the floor and then you're going to go back to the dead bugs.

So I'm going to go back to the dead bugs and then I'm going to go back to the dead bugs. So either keeping the feet on the floor or lifting them up whichever feels about the right level for you at the moment. The idea is you want it to be challenging but not so hard that you can't keep that pressure on your hands. Some people will feel a bit of a clicking in the hip as they do this.

It's a tendon flicking over a bit of bone there. That's not generally something to worry about unless it's painful. So we're going to stop there for day one. We'll see you back here when you're ready for the next step of the programme.

And we'll make some of those exercises a little bit more challenging.