Hip Impingement and Sedentary Work: How to Prevent and Manage Pain

If you spend most of your day sitting—whether at a desk, in meetings, or commuting—you might have experienced hip stiffness, discomfort, or even sharp pain when moving. Over time, prolonged sitting can contribute to hip impingement, a condition that restricts movement and causes pain in the hip joint.

At Full Circle Fitness, we specialize in helping people overcome pain and improve mobility through smart movement strategies. In this blog, we’ll dive into what hip impingement is, why sedentary occupations put you at risk, and how you can prevent and manage symptoms with the right approach.

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What Is Hip Impingement?

Hip impingement, or femoroacetabular impingement (FAI), occurs when the ball-and-socket joint of the hip doesn’t move smoothly, leading to pinching or rubbing of the joint structures. This can cause pain, stiffness, and eventually joint damage.

There are three types of hip impingement:

1. Cam impingement – Extra bone growth on the femoral head (ball of the hip joint), causing it to not fit smoothly into the socket.
2. Pincer impingement – The hip socket is too deep, leading to excessive coverage over the femoral head, causing pinching.
3. Mixed impingement – A combination of both cam and pincer impingements.

Over time, FAI can lead to cartilage damage and increase the risk of osteoarthritis if left untreated.

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Why Does Sitting Increase Your Risk?

A sedentary lifestyle—especially prolonged sitting—can contribute to hip impingement in several ways:

• Tight Hip Flexors – Sitting keeps the hip flexors (especially the psoas and rectus femoris) in a shortened position for extended periods, leading to stiffness and dysfunction.
• Weak Glutes and Core – When the glutes and core are inactive, the hip joint lacks proper stabilization, increasing strain on the joint.
• Reduced Hip Mobility – Sitting limits hip range of motion, preventing the joint from moving through its full capacity, leading to stiffness and impingement symptoms.
• Poor Posture – Slouching or sitting with crossed legs can further misalign the hip joint, exacerbating movement restrictions.

Even if you work out regularly, long hours of sitting can still create mobility deficits and muscle imbalances that put you at risk for hip impingement.

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Signs and Symptoms of Hip Impingement

Hip impingement often develops gradually, but here are some common warning signs:
✔️ Deep pain in the front of the hip or groin (especially when sitting for long periods)
✔️ Stiffness or tightness in the hip joint
✔️ Pain during hip flexion movements (e.g., squatting, sitting, lunging, or running)
✔️ Clicking, locking, or catching sensations in the hip
✔️ Difficulty rotating the hip outward or bringing the knee toward the chest

If left unaddressed, hip impingement can lead to more serious joint issues, including labral tears and arthritis.

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How to Prevent and Manage Hip Impingement

The key to keeping your hips healthy—despite a sedentary job—is incorporating movement, mobility exercises, and strength training into your daily routine.

1. Stand and Move Every Hour

Sitting for long periods stiffens the hip joint, so make a habit of standing and moving every 30-60 minutes. Try:

• Hip Circles – Stand and make slow circles with your knee to improve mobility.
• Lunges or Step-Backs – Helps open up the hip flexors and activate the glutes.
• Glute Squeezes – Activate the glutes while standing to counteract the effects of sitting.

2. Stretch Key Muscles

Tight hip flexors and adductors (inner thigh muscles) contribute to impingement. Incorporate these stretches:

• Hip Flexor Stretch (Lunge Position) – Hold for 30-60 seconds per side.
• Seated Figure-4 Stretch – Helps open up the hips and relieve tightness.
• Butterfly Stretch – Loosens up the inner thighs and improves hip mobility.

3. Strengthen Your Glutes and Core

Weak glutes and core muscles fail to stabilize the hip joint, increasing the risk of impingement. Strengthen these areas with:

• Glute Bridges – Activates the posterior chain and improves hip extension.
• Clamshells – Strengthens the glute medius for better hip stability.
• Dead Bugs or Planks – Builds core strength to support proper hip mechanics.

4. Improve Hip Mobility

Dynamic movements help restore full range of motion and prevent impingement. Try:

• 90/90 Hip Rotations – Great for improving rotational mobility.
• Deep Squat Holds – Helps open up the hips and strengthen stabilizers.
• Hip CARs (Controlled Articular Rotations) – Improves joint mobility and health.

5. Adjust Your Sitting Posture

If you have to sit for long periods, optimize your posture:

• Keep your hips slightly above your knees to reduce hip flexion stress.
• Sit on a firm chair with lumbar support rather than a soft couch or slouched position.
• Use a standing desk or alternate between sitting and standing throughout the day.

6. Reduce High-Impact Movements (If in Pain)

If you’re already experiencing hip impingement symptoms, avoid deep squats, aggressive running, or high-impact exercises that cause sharp pain. Instead, focus on low-impact strength and mobility work until symptoms improve.

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When to Seek Professional Help

If your hip pain is persistent or worsening despite stretching and strengthening, it may be time to seek professional guidance. A movement specialist can:
✔️ Assess your mobility and muscle imbalances
✔️ Provide a customized corrective exercise program
✔️ Use techniques like neuromuscular stretching, manual therapy, or myofascial release to relieve pain
✔️ Help you modify movements to stay active while protecting your hips

At Full Circle Fitness, we specialize in pain reduction and functional movement training to help you regain mobility and strength without surgery or long-term discomfort.

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Final Thoughts

Sitting all day might be unavoidable, but hip impingement doesn’t have to be. By incorporating mobility work, strength training, and smart movement habits, you can prevent pain and keep your hips functioning optimally.

If you’re struggling with hip pain and need a structured plan to recover, reach out to Full Circle Fitness—we’ll help you get back to moving pain-free!

Stay strong, stay mobile, and take care of your hips!