Explanation of Diagnosis

A hip labral tear is a tear in the labrum, the ring of cartilage that surrounds the hip socket (acetabulum). The labrum helps stabilize the hip joint and allows smooth movement. Tears occur due to repetitive hip motions (sports, dancing), trauma, structural abnormalities (hip impingement), or arthritis. Symptoms include hip pain (especially in the groin), clicking or locking sensations, stiffness, and discomfort with prolonged sitting, walking, or pivoting movements.

Specific Work Modifications

• Avoid prolonged standing or walking; take sitting breaks when possible.
• Use an ergonomic chair with lumbar and hip support to reduce strain.
• Modify tasks to limit repetitive twisting, deep bending, or heavy lifting.
• If standing is required, use an anti-fatigue mat to reduce hip stress.
• Apply ice or heat during breaks to manage pain.

Specific Activity Modifications

• Avoid high-impact activities like running, jumping, or deep squats.
• Modify workouts by switching to low-impact exercises like swimming, cycling, or water aerobics.
• Use proper warm-ups and stretching before and after activities.
• Avoid prolonged sitting in deep hip flexion (e.g., low chairs, deep lunges, or squats).

Recommended Supplements

• Collagen peptides (10 g daily) – Supports cartilage and joint healing.
• Vitamin D3 (1000-2000 IU daily) – Supports bone and joint health.
• Glucosamine & Chondroitin (1500 mg/1200 mg daily) – Aids in cartilage repair.
• Omega-3 fatty acids (1000 mg daily) – Reduces joint inflammation.
• Turmeric (500 mg twice daily) – Provides natural anti-inflammatory benefits.

Recommended Nutrition and Hydration

Diet Recommendations:

• Joint-supporting foods: Bone broth, citrus fruits, bell peppers, and nuts.
• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, walnuts, and olive oil.
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support tissue repair.
• Limit processed foods, refined sugars, and excess alcohol, which can worsen inflammation.

Hydration Tips:

• Drink at least 2–3 liters of water daily to maintain joint lubrication.
• Limit caffeine and alcohol, which can dehydrate tissues and slow recovery.

Home Exercise Prescription

Avoid deep hip flexion, twisting, or high-impact movements. Focus on mobility and controlled strengthening.

Phase 1: Pain Relief & Mobility (Weeks 1-4, Reduce Stiffness & Improve Movement)

1. Pelvic Tilts

1. • Lie on your back with knees bent, tighten your core, and flatten your lower back.
   • 10 reps, 2 times daily.

2. Seated Hip Flexor Stretch

1. • Sit in a chair, extend one leg slightly forward, and gently lean back.
   • Hold for 20-30 seconds, repeat 3 times per leg.

3. Hip Circles (Gentle Mobility)

1. • While standing, move your hip in small circular motions.
   • 10 reps per direction, 2 times daily.

Phase 2: Strength & Stability (Weeks 4-8, Build Hip Support & Reduce Strain on Joint)

4. Glute Bridges (Hip & Core Strengthening)

1. • Lie on your back, bend knees, and lift hips while squeezing the glutes.
   • 10 reps, 2 times daily.

5. Clamshells (Hip Abductor Strengthening)

1. • Lie on your side with knees bent, lift the top knee without moving hips.
   • 10 reps per side, 2 times daily.

6. Standing Hip Abduction

1. • Stand tall and lift one leg sideways without tilting the torso.
   • 10 reps per leg, 2 times daily.

Phase 3: Return to Activity (After 8+ Weeks, If Pain-Free & Doctor Approved)

7. Mini Squats (If Comfortable, Avoid Deep Squats)

1. • Keep weight in heels and avoid bending past 45 degrees.
   • 10 reps, 2 times daily.

8. Heel-to-Toe Walk (Balance & Coordination)

1. • Walk in a straight line, placing one foot directly in front of the other.
   • 20 steps, 2 times daily.

⚠ Avoid running, jumping, deep squatting, and extreme hip flexion until fully healed (typically 3-6 months).

Helpful Books

1. "The Hip Pain Handbook: A Guide to Preventing and Treating Hip Injuries" – Nicolas Piuzzi, MD
2. "Rehab Science: How to Overcome Pain and Heal from Injury" – Tom Walters, DPT

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.