@dr.eheppe: Torn hip labrum rehab✨ here’s what’s helped me stay strong and mobile after tearing mine in a car crash ⬇️ Many people assume labrum = surgery, but conservative care can go a long way if you rebuild control + stability + mobility + strength. Here are the basics I focus on: 1️⃣ Straight leg raises Helps train pure hip flexion without letting the leg swing out (common after labral injuries). Great for control. 2️⃣ Balance work Labrum tears hate instability. Single-leg balance + toe taps help wake up the stabilizers and improve proprioception. 3️⃣ 90/90 mobility Rocking forward/back and side-to-side gives you anterior, posterior, medial & lateral joint mobility without forcing the capsule. 4️⃣ Hip flexor strength Clearing a dumbbell on the floor targets the deep hip flexors and small stabilizers around the labrum. (Progress slowly this one gets spicy🌶️ ) 5️⃣ Nerve glides Especially helpful for that “pinchy” feeling in the front of the hip. This combo keeps my hip strong and mostly pain-free day to day. Not medical advice just what’s worked for me personally. #hiplabraltear #labrumtearhip #labrumrehab #labrumrecovery #hippainrelief

Dr. Erica Heppe

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Wednesday 14 January 2026 02:07:22 GMT