FAQ: Labral tears of the hip

Molly Clark 08/04/26

Are you a runner, a kicking athlete, or experiencing pain in the front of your hip? What do you know about labral tears — and could this be affecting you?

Injury: Anterior hip pain is a common presentation seen by osteopaths. It can encompass many different diagnoses; however, hip labral tears are a frequent cause, particularly among kicking athletes, runners, and older adults.

A labral tear is a tear in the cartilaginous ring (labrum) that surrounds the hip socket (acetabulum), where your femur (thigh bone) sits. This structure plays an important role in improving joint stability and allowing smooth, controlled hip movement.

Where will I feel pain? Pain is commonly felt:

Deep in the front of the hip or groin
On the side of the hip
Occasionally in the buttock region

It may feel like:

A deep ache
Pinching, catching, or giving way
Clicking or locking in the joint
Symptoms are often a constant dull ache that can become sharp with certain movements and typically worsen with activity.

What movements will I struggle with? Pain is highly individual and depends on the severity of the tear and level of irritation. Common aggravating movements include:

Squatting (especially around 90° hip flexion)
Lunging
Sitting for long periods
Twisting or pivoting
Getting in and out of a car
Running, kicking, or changing direction

Will I feel pain anywhere else? Yes, you may experience referred pain, where discomfort spreads to other areas due to shared nerve pathways or muscular compensation. You may notice:

Pain into the thigh
Tightness in the glutes or hip flexors
Discomfort in the lower back

Range of motion is often still available, but pain may occur at end ranges.

How does it happen? Labral tears can develop through:

Direct trauma (e.g. falls or car accidents)
Sporting activities involving repeated hip rotation or extension (e.g. soccer, hockey, running, ballet)
Sudden movements such as twisting, pivoting, or awkward landings
Most commonly, they occur due to repetitive loading or training overload, where the joint hasn’t had adequate time to recover.

They may also develop gradually with age-related changes.

What should I do first? If you suspect a labral injury, early assessment is important to guide management and prevent long-term issues. Initially, you can:

Modify aggravating movements
Reduce load temporarily (not complete rest)
Keep the joint moving with gentle activity
Begin light mobility and control exercises

The goal is to reduce symptoms while maintaining movement.

What should I avoid early on? Try to limit:

Deep squats (work within pain-free range)
Pivoting or twisting under load
Prolonged sitting in deep hip flexion
Pushing through sharp or catching pain

What do I need to rebuild? Rehabilitation focuses on restoring the following:

Control
Strength
Load tolerance
Sport-specific movement (if applicable)

This often includes:

Glute strengthening
Hip control exercises
Core stability work
Movement retraining
Gradual return to loading

What other factors contribute? Labral tears rarely occur in isolation. Contributing factors may include:

Pelvic positioning
Muscular imbalances (e.g. weak glutes, overactive hip flexors)
Poor hip rotation control
Previous injuries
Sedentary or repetitive postures

Addressing these is key for long-term recovery.

What treatments can help? Osteopathic treatment can support recovery by the following:

Reducing muscle tension around the hip and pelvis
Improving joint mobility
Assisting movement patterns
Providing structured rehab guidance
Supporting a safe return to activity

Education and load management are also critical components of treatment.

How long does recovery take? Recovery depends on severity and how early it’s managed:

Mild cases: 6–8 weeks
Moderate cases: 8–12+ weeks
Persistent cases: several months

Consistency with rehab and appropriate loading significantly improves outcomes.

Final Thoughts: Hip labral tears can be frustrating, but with the right approach, most people can return to full function. Early intervention, appropriate load management, and targeted rehabilitation are key.