🦵 Hip

Your daily hip work now lives on the Workout page — do & log it there. This page is for tracking symptoms, seeing the trend, and the details of the plan.

Symptom Check-In

Log ~2–3×/week. Watch the trend over weeks, not any single day.

Note — what aggravated or helped Save check-in

Trend

The Plan — what & why

The diagnosed cam is the right hip, but symptoms are mixed (pinch left-dominant, back bilateral/right-worse), so we train both sides. Strengthen glute med + max, build anti-side-bend core to offload the QL, restore internal rotation — all OUT of the pinch. Give it 6–8 weeks.

Avoid

• Deep squats / "sit between the hips" — cap depth above the pinch, upright, toes out
• Loaded forward bends / conventional or deep RDL — use trap-bar / hip thrust
• Aggressive stretching into deep hip flexion (pigeon, deep squat holds)
• Loaded end-range hip flexion + adduction + internal rotation (the pinch position)

Not medical advice — training/mobility we're self-managing. Also worth doing: an updated MRI (5+ yr old, symptoms persist, now bilateral). New/worsening/radiating pain → see a doctor.