Hip Labral Tear

Hip labral tears damage the cartilage ring in the hip socket, common in dancers, athletes. Symptoms: groin pain, clicking, stiffness. Caused by twists, overuse. Untreated, risks arthritis.

Home Exercise Protocol

Week 1-2:
Pelvic Tilt (2 sets, 12 reps): Press lower back into floor, hold 5 sec.
Hip Stretch (2 sets, 15 sec): Lunge gently, stretch front hip.
NovaWell Hack: “Harmony Glide” (2 sets, 10 reps): Rotate hip 5° in pain-free range.
Week 3-4:
Band Clamshell (2 sets, 12 reps): Open/close knees with band.
Hip Bridge (2 sets, 12 reps): Lift hips, squeeze glutes.
NovaWell Hack: “Labral Pulse” (2 sets, 10 reps): Pulse leg 2 inches out with band.

Objective: Reduce pain, stabilize hip, improve ROM

Equipment: Resistance band, yoga mat