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Acetabular Labrum Tear

Prevention

Hip labrum tear can occur in a variety of ways such as frequent twisting movement, direct trauma, or degeneration . Despite the many different possibilities, a large percentage of hip labral tears are not directly related to any specific action . Thus, making it difficult to prevent such an injury. But it may be possible to lower the risk by strengthening the gluteus, stretching before exercise, and discontinued use of repetitive twisting activities.

One way to prevent a hip labrum tear is to decrease the pressure on the anterior region. The labrum is about 2 to 3 mm thick but is wider and thinner in the anterior portion . Studies have found that in the United States and European countries, hip labral tears are commonly found in the anterior region. Muscular imbalance of the pelvis can develop lower crossed syndrome. It is caused by tight hip flexors and erector spinae with inhibited weak gluteals and abdominals. Imbalance of the muscles can lead to an anterior pelvic tilt, increased hip flexion, and lumbar hyperlordosis of the lumbar spine. This increases the pressure in the anterior labrum . Weak gluteals during hip extension has also shown increased joint pressure in the anterior labrum. To prevent a hip labrum tear, you will have to strengthen muscles or stretch tight muscles that might cause any muscular imbalance. A great exercise to strengthen the gluteus is the side lying hip abduction. You will be lying on your side with your legs on top of each other. You will raise the top leg up while keeping the knee and hip straight. This exercise targets the gluteus medius and is effective especially in those with an anterior pelvic tilt . To stretch a tight hip flexor, you can do the kneeling hip flexor stretch that targets the iliopsoas. These exercises are a great way to strengthen and stabilize the pelvis and hip joint to prevent a hip labrum tear.

Stretching before exercise will affect the cartilage through "creep". It will place a constant load on the labrum, allowing fluid the leak out and deform to the applied load. This is significant for the viscoelasticity of the labrum . The hip labrum acts as a shock absorber, joint lubricator, stabilizer and pressure distributor . With this essential warm up, it is possible for it to be better prepared to prevent a hip labrum tear. Body weight squats are a great example of stretching and warming up the body to induce creep before exercise.

In A), Stretch of a right hip flexor, iliopsoas. Make sure your the weight bearing knee (left) doesnot go past your toes. You will want to lean forward for a good stretch and hold it for about 15-20 seconds.In B), this will be your starting position for the side lying hip abduction. You will want to be in acomfortable position. Slowly lift the top leg (right) straight up. Perform one set of 10 REPS.

This man is doing a body weight squat. There are no added weights to his body, allowing him to warm up his legs properly. This is a great way to induce "creep" in the cartilage and muscles to prepare for intense exercise.

Strain vs. Time graph for the three stages of creep. Strain slowly rises up and almost becomes constant from a constant stress on a viscoelastic material. Like your cartilage, it will deform or strain, from constant stress. The strain deformation is slow, but eventually too much stress will increase it.