Why prevention matters
A hip labrum (flexible cartilage) tear can feel unpredictable, you might have a “good day,” then feel a sharp pinch or deep ache the next time you sit too long, squat, or twist. Prevention is not about avoiding movement, it is about helping your hip handle everyday loads with less irritation.
This matters because labral changes can show up on scans even when someone has no pain, so the goal is to keep your hip working well in real life: walking, training, and sitting comfortably. That usually comes down to building strength, improving control, and increasing activity in a gradual way, not trying to “protect” the hip by doing less.1,2,3
Managing hip labrum tears: what can trigger flare-ups?
Not everyone gets flare-ups, but many people notice symptoms spike when the hip is asked to do more than it is ready for. Common triggers include:
- Long periods of sitting, especially with the hip bent deeply (low chairs, car rides)1
- Deep hip bending and twisting under load, like deep squats, lunges past your comfort zone, or pivoting quickly 1,4
- Sudden training spikes, such as adding hills, sprint work, extra classes, or longer practices without a ramp-up 4
- Repetitive cutting, turning, or skating-style positions, which can increase irritation in some people 1
- Weakness or poor control around the hip and trunk, which can make certain movements feel “pinchy” or unstable 4
Poor sleep or high stress, which can increase pain sensitivity and make symptoms harder to settle5
Did you know?
Many acetabular labrum tears are found on magnetic resonance imaging in people who have no hip pain at all. That is why the most helpful prevention plan focuses on your symptoms and function, not the scan.2,3
Habits that help prevent flare-ups
- Take “hip breaks” from sitting Every 30 to 60 minutes, stand up, walk for a minute, or do a few gentle hip-friendly movements. This can reduce the time your hip spends in a bent, compressed position.1
- Strengthen the muscles that protect the hip Building strength in the buttock, hip and trunk muscles can improve control and reduce irritation during daily tasks and sport.4
- Use a gradual “load ramp” when returning to activity Increase distance, weight, or intensity in small steps, and avoid big jumps week to week. People with femoroacetabular impingement syndrome (bone conflict caused by bone shape variations) related hip pain often do better with structured progression instead of pushing through.1,4
- Adjust painful movements instead of stopping everything Swap deep squats for a shallower squat, use a split stance for strength work, or shorten your stride if running feels pinchy. Activity modification is a common first step in non-surgical care.4
- Watch the 24-hour response A little discomfort during exercise can be okay, but pain that keeps climbing later that day or the next day is a sign to scale back and progress more slowly.4
Support recovery basics: sleep and stress skills When sleep is poor or stress is high, pain can feel louder. Simple routines like consistent sleep timing and short relaxation practice can make flare-ups easier to calm.5
How Sword supports ongoing strength and mobility
Move is a guided movement program designed to help you stay active by building strength, improving mobility, and supporting stable movement patterns over time. It’s often used after recovery from a flare-up to help maintain progress and support long-term movement health.
Sword offers movement support that fits into daily life, helping you continue building strength and mobility over time. Programs are guided by expert insight and supported by technology designed to help you stay consistent.
- Focus on strength, mobility, and stability
- Designed to support movement between flare-ups
- Guided programs you can follow on your schedule
- Non-invasive, evidence-informed approach
Clinical insight
