What I’ve Learned After 3.5 Years Specializing in Hip Labral Tears, Hip Impingement & Running

What I’ve Learned After 3.5 Years Specializing in Hip Labral Tears, Hip Impingement & Running

In this episode, Dr. Sarah breaks down the biggest lessons she’s learned after 3.5 years of specializing in hip pain for women runners. We dive into hip labral tears, femoroacetabular impingement (FAI), hip dysplasia, tendinopathy, running after injury, strength training, surgery decisions, and the mental side of recovery. Dr. Sarah shares why some runners actually feel better once they return to running, why generic rehab plans often fail, how fear and pain beliefs impact recovery, and why individualized coaching matters for long-term success. She also discusses perimenopause and hip pain, hypermobility and EDS, sitting pain vs running pain, and the role of strength and progressive run volume in helping women get back to running with confidence. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort [https://legacyrehabandperformance.com/empowher-hip-program-october-cohort] Get More From Dr. Sarah aka "The Hip Doc" * Free Hip Mobility Guide [https://legacyrehabandperformance.com/hip-mobility-guide] * Free Strength Plan for Runners  [https://app.sshccampaign.com/v2/preview/qrUZgjcY15NcmQOQC9nh?notrack=true] Free “6 Ways to Ease Hip Pain Guide” [https://app.sshccampaign.com/v2/preview/Ahejjh8LjGIYareWO7TE]

Cut Down Costs on Hip Pain and Navigate Your Recovery Smarter

In this episode, I break down how to navigate hip pain without wasting time, money, or energy on things that may not be the best fit for where you’re at. I walk through my own journey from pain to getting back to running, and the key decisions that made the biggest difference. We talk about when to invest in a hip-specific physical therapist, how to use their network to guide next steps like imaging or injections, and when it makes sense to bring in a running coach. If you’re feeling stuck or overwhelmed, this episode will help you simplify the process and move forward with confidence. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort [https://legacyrehabandperformance.com/empowher-hip-program-october-cohort] Get More From Dr. Sarah aka "The Hip Doc" * Free Hip Mobility Guide [https://legacyrehabandperformance.com/hip-mobility-guide] * Free Strength Plan for Runners  [https://app.sshccampaign.com/v2/preview/qrUZgjcY15NcmQOQC9nh?notrack=true] Free “6 Ways to Ease Hip Pain Guide” [https://app.sshccampaign.com/v2/preview/Ahejjh8LjGIYareWO7TE]

How a Physical Therapist Rebuilt Her Running Despite Hip Dysplasia and a Labral Tear

In this episode, I sit down with Taylor—a physical therapist who went from being active and pain-free to navigating hip pain, a labral tear, and an unexpected diagnosis of hip dysplasia in her mid-20s. Even with her background in PT, she found herself stuck in the same frustrating cycle of doing all the “right” things without real progress. We walk through how she shifted from confusion and setbacks to building a clear, structured plan that actually worked—helping her regain strength, confidence, and consistency with running. Now she’s back to running multiple days per week, lifting with purpose, and signing up for races again. If you’ve ever felt stuck or unsure what to do next with your hip pain, this episode will show you what’s actually possible. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort [https://legacyrehabandperformance.com/empowher-hip-program-october-cohort] Get More From Dr. Sarah aka "The Hip Doc" * Free Hip Mobility Guide [https://legacyrehabandperformance.com/hip-mobility-guide] * Free Strength Plan for Runners  [https://app.sshccampaign.com/v2/preview/qrUZgjcY15NcmQOQC9nh?notrack=true] Free “6 Ways to Ease Hip Pain Guide” [https://app.sshccampaign.com/v2/preview/Ahejjh8LjGIYareWO7TE]

The Plyometric Exercises That Actually Moved the Needle for My Client’s Labral Tear

In this episode, I walk you through the plyometric exercises that ACTUALLY moved the needle for one of my marathon clients dealing with hip pain while training for CIM and trying to Boston Qualify. We start with where she was getting stuck—long runs with speed work, faster efforts, and lingering hip irritation despite already having a strong foundation—then dive into the exact progression we used to improve her hip control, landing mechanics, and confidence at faster speeds. I break down how I sequence plyometric training for runners, from simple skater hops and force absorption drills to faster reactive work, plus the warm-up and training adjustments that helped her finally feel strong during speed sessions again.  Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort [https://legacyrehabandperformance.com/empowher-hip-program-october-cohort] Back Series Post: https://www.instagram.com/p/DXHtJR5iUvS/ [https://www.instagram.com/p/DXHtJR5iUvS/] Get More From Dr. Sarah aka "The Hip Doc" * Free Hip Mobility Guide [https://legacyrehabandperformance.com/hip-mobility-guide] * Free Strength Plan for Runners  [https://app.sshccampaign.com/v2/preview/qrUZgjcY15NcmQOQC9nh?notrack=true] * Free “6 Ways to Ease Hip Pain Guide” [https://app.sshccampaign.com/v2/preview/Ahejjh8LjGIYareWO7TE]

The Back Exercises That Actually Moved the Needle for My Client’s Labral Tear

In this episode, I walk you through a real client story and the exact back exercises that helped her break out of the run → flare-up → rest cycle. We start with what was going on and what she had been trying, then dive into where things weren’t clicking and the shift that actually moved the needle. I also share how we built her back training step-by-step—from simple activation to strength and heavier lifts—so you can see what actually helped her feel more comfortable, confident, and consistent with running again. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort [https://legacyrehabandperformance.com/empowher-hip-program-october-cohort] Back Series Post: https://www.instagram.com/p/DXHtJR5iUvS/ [https://www.instagram.com/p/DXHtJR5iUvS/] Get More From Dr. Sarah aka "The Hip Doc" * Free Hip Mobility Guide [https://legacyrehabandperformance.com/hip-mobility-guide] * Free Strength Plan for Runners  [https://app.sshccampaign.com/v2/preview/qrUZgjcY15NcmQOQC9nh?notrack=true] Free “6 Ways to Ease Hip Pain Guide” [https://app.sshccampaign.com/v2/preview/Ahejjh8LjGIYareWO7TE]