Before Impingement Occurs Hip impingement, or femoroacetabular impingement (FAI), occurs when the femoral head and acetabulum contact abnormally. While some structural factors are fixed, mobility restrictions and movement patterns influence whether impingement becomes symptomatic. Early recognition enables protective intervention. These five signs indicate elevated hip impingement risk. The 5 Signs 1. Groin Pain With Deep Hip Flexion Pain at the front of the hip during deep squats, high knee raises, or sitting in low chairs indicates structures being compressed. This pinching sensation is the hallmark early warning of impingement mechanics. 2. Limited Hip Internal Rotation Sit with knees bent and rotate your foot outward, which internally rotates the hip. Marked limitation compared to the other side, or compared to external rotation, indicates structural or mobility factors associated with impingement. 3. Clicking or Catching in the Hip Sounds during hip movement suggest structures not tracking smoothly. Clicking during hip circles or catching sensation during flexion may indicate labral involvement or impingement mechanics. 4. Stiffness After Prolonged Sitting Hips that stiffen significantly during sitting and require time to "unlock" when standing indicate joint mechanics that sitting aggravates. This pattern often accompanies impingement risk. 5. Pain That Worsens With Activity Then Improves With Rest Activity-dependent hip pain that resolves with rest suggests mechanical irritation from impingement. The pattern distinguishes impingement from other hip pathologies. Start your 14-day free trial for hip health programs. Hip Protection Exercises Hip CARs JME 145 Standing, with your knee bent at 90 degrees, lift your leg up to find your end range of motion. Each rep, try to find more space to move your leg higher - but don't force anything. Listen to your body and find what works for you. Hip Flexor Mobility JME 144 For stability, hold onto your chair or desk with one hand. Follow the movement of your leg to the diagram very specifically. Ultimately, you are making a big circle with your knee. You want to be finding your end range of motion at each point. Be slow and controlled - this isn't a race. Find what works for your joints. 90/90 Position JME 143 Either extend one foot in front of the other or find a slightly elevated surface for your foot. Bend at the hips and rotate your upper body toward the floor. Find a gentle stretch in your hamstring and return to the starting position. Reducing Impingement Risk While structural factors cannot be changed without surgery, mobility work and movement awareness reduce symptomatic risk. Maintaining hip range, avoiding positions that create pinching, and building surrounding muscle support all help protect the hip. Start your 14-day free trial and protect your hips with simplmobility.