Bone-on-Bone Hip Pain: (Unveiling the Truth with Science)

 By  Shane Dowd , CES, CMP

Do you have "bone-on-bone" hip pain?

Has your Doctor told you your hips are "the worst they've ever seen?"

Well, fear not because, in 2015, my Doctor told me my hips were a mess and I was going to need hip surgery. But fast forward to today (8 years later), and I have no pain at all. 🤔

In this video, I will share the crazy/funny story about what happened the exact day the Doctor dropped the "bad news" on me.

And, I'll go over 4 scientific studies that reveal the TRUTH about "bone-on-bone" hip pain.

What Is "Bone-on-Bone" Hip Pain

Technically, bone-on-bone hip pain is when the hip joint experiences rubbing between the bones.

It is commonly associated with osteoarthritis, a prevalent form of arthritis affecting millions worldwide. The impact of bone-on-bone hip pain includes pain, stiffness, reduced range of motion, difficulty walking, and worsening pain with activity. These symptoms significantly hinder daily activities and make even simple tasks challenging.

However, most people aren't actually experiencing TRUE bone-on-bone symptoms.

In fact...

Many clients/students who I've worked with have complained about a feeling in their hips that feels like "bone-on-bone" but might not be. 

Heck, even I've used those words to describe how my hips felt.

However, feelings can be deceiving. Even X-rays and MRI's can be deceiving!

For example, my X-rays and MRI's show very limited joint space. And I've felt feelings of "bone-on-bone" pain. But, I was able to get rid of my pain even though my bones haven't changed.

To understand how: watch the video above or keep reading...


Understanding Bone-on-Bone Hip Pain

Osteoarthritis, characterized by the degeneration of joint cartilage, is 1 possible underlying cause of bone-on-bone hip pain. Bone-on-bone hip pain occurs when the surfaces of the hip joint bones, typically protected by cartilage, come into direct contact. This friction and rubbing lead to pain and discomfort in the hip joint.

But, it's not the only cause of hip joint pain...


Debunking the Myth of Bad Bone Shapes and Hip Problems

Even though Doctors tell patients, "You've got bone-on-bone hip problems", the story isn't quite so black and white.

In fact...

Studies Show No Correlation Between Bad Bone Shapes and Hip Pain

In the past, it was widely believed that abnormal bone shapes within the hip joint were the primary cause of hip pain. However, recent scientific studies have debunked this assumption.

In a 2008 study of 4,151 individuals, researchers found that cam deformity, a type of irregular bone shape in the hip joint, was expected and completely unrelated to the development of hip pain and arthritis.  Strike 1!

Similar results were found in subsequent studies in 2010, 2011, and 2013, which found that many asymptomatic individuals had irregular bone shapes in their hips.

In these studies, scientists looked at 200 asymptomatic people (aka people without hip pain) and found: 24.7 percent of men and 5.4 percent of women had bad bone shapes but NO symptoms.

Ouch! Strike 2 against the "bad bones = big problems" theory...

This is fascinating to me because: I also have Cam morphology in my "bad hip" but no symptoms (anymore). So, I think about myself being that study, and I realize that I would have been 1 of the almost 25% of men with bad bones but no pain!

Crazy, right? Thank god for 1-on-1 coaching/mentorship that helped me heal my hips.

Going even further, in the 2011 study, researchers looked at pelvic CT scans from 108 men and 272 women. They found that 14 percent of the men and 6 percent of the women had irregular bone shapes. But no complaints about their hips!

Are you starting to notice a trend?

The researchers said: “It appears that the cam-type femoroacetabular deformity is not rare among the asymptomatic population.” In plain English: "lots of people have the FAI “deformity”, but no pain or problems."

Yowza! Strike 3 against the bad bones being the cause of big hip problems!

So at this point, obviously, this theory is striking out big time, but just to drive the point home, let's look at one more study.

In 2013, a study looked at the CT scans of 50 asymptomatic people aged 20 to 40. Their conclusions were also pretty surprising:

They said: “At least one abnormal parameter was present in 66% of joints, and two or more abnormal parameters were present in 29% of joints…”

They also discovered that: "Parameters of mixed morphologic characteristics (cam and pincer) were found in 22% of joints.”

In “non-sciencey” speak, that means: “We scanned these people, and 66% of them had at least 1 "weird" thing happening in their joints – but none of them have pain!"

Imagine it like this: You're at a big party, dancing and having a good time with all of your able-bodied friends.

Suddenly, these nerdy researchers walk in. They bust out their scientific equipment and start scanning everyone's hips. Before the party-goers can protest to such an impromptu (and slightly invasive interruption), the scientists boldly declare: 

“Listen up, everyone! It turns out that 2/3rds of you have "bad bone shapes. We are so sorry.”

What happens? Well, if these party-goers knew what YOU now know, they would look at each other, shrug, and go right back to busting a move with their “abnormal” yet pain-free hips.

Kinda puts things into perspective, no?

I guess this is strike 4 against "bad bones = big problems."

But wait…isn’t it “3 strikes and you’re out?” Well, maybe this theory needs to get sent back to the minor leagues. OR at least be updated to include a more COMPREHENSIVE view of what causes hip pain. A view that also takes into account things like muscles, fascia, and movement!

The bottom line is that alleged "bad," "abnormal," or "malformed" bone shapes do not necessarily correlate with hip pain. Instead, focusing on the role of muscles and proper movement in addressing hip pain is essential.


Empowering Strategies for Bone-on-Bone Hip Pain Relief


Introducing the FAI Fix Program

While bone shapes and pain may not be directly linked, there are effective strategies to relieve bone-on-bone hip pain. This is where the FAI Fix comes in.

The FAI Fix program is designed to help individuals retrain their muscles to improve hip joint function. This program aims to prevent impingement, support the hip joint, and alleviate pain by prioritizing muscle strength, joint mobility, and proper movement.


How to Relieve Bone-on-Bone Hip Pain with the FAI Fix Program

To alleviate bone-on-bone hip pain, it is crucial to strengthen the hip muscles and help the hip move freely and easily – even if the bone shapes aren't perfectly round. Yes, I know it's hard to believe, but you can prevent impingement and move without pain or discomfort by ensuring proper coordination and functionality of these muscles.

The FAI Fix program has been proven effective in relieving hip pain by prioritizing muscle strength, mobility, and movement. The program offers a holistic approach that empowers individuals to regain mobility and enhance their quality of life. Many users have reported significant hip pain and mobility improvements after incorporating the FAI Fix program into their routines. 


Inspiring Success Stories: How the FAI Fix Program Transformed Lives

The FAI Fix program has helped numerous individuals with hip pain regain their mobility and quality of life, and there are plenty of testimonials on the website to prove it. Here are a few inspiring success stories:

These are just 3 small examples from the hundreds of case studies and success stories we've gathered over the past 14+ years of helping people with their hips and bodies.


Key Takeaways

  • Bad bone shapes do not necessarily cause hip pain; the focus should be on muscles, mobility, and movement.

  • The FAI Fix offers a self-empowering strategy for hip pain relief to help individuals regain mobility and quality of life.

  • You can retrain your muscles, improve your hip joint function, relieve pain, and improve mobility.

  • Don't let hip pain hold you back any longer. Try the FAI Fix program today and take control of your well-being.

We would love to hear your thoughts and experiences related to bone-on-bone hip pain. Please share your story with us and help others in their journey toward relief and mobility.

Remember to share this article/video with your friends and loved ones who may benefit from this valuable information. 

And as always, remember: you're just 1-step away from building or re-building your perfect body.


How To 10X Your Flexibility

An Insider's Guide to Accelerated Gains

The Ultimate Guide to Runner's Knee

How To Fix Knee Pain (FAST!)

The Black Book of Flexibility Secrets

6 Secrets of The World's Most Flexible Athletes

The Ultimate Guide to Neck Pain

How To Fix Neck Pain (FAST!)

The Beginners Guide to Foam Rolling

5 Exercises for Less Pain & Better Posture

The Ultimate Guide to Plantar Fasciitis

A 30-Day Plan to Fix Foot Pain

The Ultimate Guide to Hip Impingement

How To Fix Hip Impingement Without Surgery

The Ultimate Guide to Sciatica

How To Fix Sciatica Pain (FAST!)

The Ultimate Guide to Frozen Shoulder

How To Fix Frozen Shoulder (FAST!)