Although a torn labrum usually requires surgery, milder tears can be treated by exercises. Unfortunately we do not have a program specifically designed to address this condition, but there are specific exercises that include hip joint mobilizations to relieve pain, stretching and range of motion exercises, and stretching exercises to increase the strength of your hip muscles. Your labral tear may not fully heal because of the lack of blood supply in the area, but nonsurgical treatment can reduce pain, and stretching and other aspects of rehabilitation may get you back on the playing field. They are as follows:
1. Hip Flexion Stretch - Lie on your back and raise your leg to your chest as far as you can without pain. The hip abductor stretch instructs you to lie on your back with your feet flat on the ground. Move your knee to the side as far as possible without pain.
2. Hip External Rotation Stretch - Lie on your back with your knee bent, then move the knee to the side as far as possible without pain.
3. Bridging Stretch - Lie on your back with both knees bent before pushing up with your feet to form a bridge off the floor.
3. Pigeon pose -
- Start from all fours (on hands and knees), bring your right knee forward and place it more or less behind your right wrist. Place your ankle somewhere in front of your left hip. The more your lower leg is parallel with the front of the mat, the more intense the hip opener.
- Slide your left leg back, straighten the knee and point the toes. Make sure your leg is behind your body and not drawing outwards and your heel is pointing up to the ceiling.
- Draw your legs in towards each other to help keep your hips square.
- Gently lower yourself down and use some support under your right buttock if needed, to keep your hips level.
- On an inhale lift your upper body, come on your fingertips, hands shoulder width apart, draw your navel in, tailbone down and open your chest.
- On an exhale walk your hands forward on the fingertips and lower your upper body to the floor. You can rest your forearms and forehead on the mat.
- Stay here for 5 breaths or longer and on an exhale try to release the tension in your right hip.
- Balance your weight on both legs.
- Come out of the pose by pushing back through the hands and lifting the hips, move the leg back into all fours.
In the event that these routines cause more pain, discontinue the exercises and consult your doctor