That Pinching in Your Hip Isn’t Just Tightness Here's What’s Really Going On

Do you get a sharp pinch at the front of your hip when you squat, lunge, or even just sit for too long?

Maybe it feels like your hip gets stuck halfway through a movement. You stretch, foam roll, and try to push through, but the pain always creeps back in.

That “tight” feeling? It’s not just muscle. It could be a condition called hip impingement (also known as FAI), and if you ignore it, it won’t magically go away. 🎥 Prefer to watch instead? Click here to see the video version of this blog ➡️ WATCH HERE So, What Is Hip Impingement?

Your hip is a ball-and-socket joint, the ball (top of your thigh bone) should glide smoothly inside the socket (part of your pelvis) every time you move.

But with hip impingement, the ball starts to pinch against the rim of the socket, especially when you bring your knee up or rotate your hip.

Picture a door hinge that’s slightly bent every time you try to close it, it squeaks, grinds, or jams. That’s your hip joint when it’s not moving properly.

It’s not damaged beyond repair it just needs the right input to move well again.

Why Does This Happen?

Hip impingement can develop for several reasons. The most common causes I see include:

✅ Sitting too much – Your hips stay in a bent position all day, tightening the front and weakening the back. Over time, this affects joint mechanics.

✅ Heavy gym training – Deep squats and lunges are great… unless your hips don’t have the mobility or control to handle them. That’s when things start pinching.

✅ Structural factors – Some people are born with slightly different hip shapes. It doesn’t mean you’re broken — it just means your body needs a more individualised approach.

✅ Movement imbalances – Weak glutes, stiff ankles, or a tight lower back can force your hip to overwork and take all the stress. Good News: It’s Fixable

And no, you don’t need surgery, and you definitely don’t need to give up lifting, running, or training.

Here’s how we approach hip impingement in the clinic:

Reset – Hands-on therapy and guided mobility work to restore space and reduce pain

Rebuild – Strengthen the muscles around the hip, improve control, and retrain movement patterns

THRIVE – Gradually return to full training with confidence, minus the pinch and restriction

We also look beyond the hip at how your spine, pelvis, and ankles contribute. It’s rarely just one isolated problem. Don’t Let a Stiff Hip Become a Bigger Problem

Hip impingement isn’t just annoying if left untreated, it can lead to joint wear and tear down the line.

🎥 WATCH HERE to see the full video if you prefer

Or…

💬 BOOK HERE for a free 15-minute consultation and let’s talk about what’s really going on with your hip and how we can get you back to moving freely, without pain.

You don’t have to give up training. You just need a plan that actually works.