A labral tear is when the labrum, a ring of cartilage that lines the edge of the hip socket, gets torn. The labrum acts like a cushion and seal for the hip joint. When it’s damaged, it can cause hip pain, catching, locking, and reduced movement.

An analogy…

Think of the labrum like a rubber gasket around a jar lid. If the gasket tears or gets damaged, the seal is no longer perfect, and the lid (or in this case, the hip) doesn’t move as smoothly or securely.

What are other names that a labral tear can be called?

Hip Labral Tear, Labral Tear of the Hip

What causes a labral tear?

The labrum lines the acetabulum (the socket part of the hip joint) and helps to deepen and stabilise the joint. Tears happen when the hip is overloaded, twisted forcefully, or repetitively stressed. This can occur through sporting movements (like pivoting, twisting, or kicking), or due to hip abnormalities (like FAI, femoroacetabular impingement) where the hip bones rub abnormally and damage the labrum.

What are the signs and symptoms of a labral tear?

• Deep groin pain or pain around the hip joint
• Clicking, locking, catching, or giving way of the hip
• Pain that worsens with twisting, pivoting, or prolonged sitting
• Reduced hip flexibility
• Feeling of instability or stiffness in the hip
• Pain can also refer to the thigh, buttock, or even knee

What tests are used to diagnose a labral tear?

FADIR test (Flexion, Adduction, Internal Rotation): Moves the hip into a position that often catches the torn labrum and reproduces pain.

FABER test (Flexion, Abduction, External Rotation): Can also stress the labrum and reproduce pain.

How long does a labral tear take to heal?

Mild tears with conservative management (exercise and therapy) can feel much better in 6 to 12 weeks. Surgical recovery after arthroscopic labral repair usually takes 3 to 6 months. Return to full sport can take up to 9 months after surgery, depending on severity and rehab progress.

How does a labral tear happen?

• Repetitive twisting or pivoting movements
• Sudden trauma
• Hip abnormalities like FAI
• Hypermobile joints
• Previous hip injuries
• Poor hip strength or control, leading to joint instability

What treatment can help a labral tear?

• Manual therapy (joint mobilisation, massage, dry needling for surrounding tightness)
• Exercise rehabilitation
• Activity modification
• Hip stability retraining

What exercises or stretches can I do for a labral tear?

• Glute and core strengthening (bridges, clamshells)
• Hip mobility drills
• Balance and stability exercises
• Gentle range of motion exercises

What products can help with a labral tear?

• KT Pilates Band Pack
• KT Trigger Ball