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Six weeks off resets our pace and sharpens our focus as we map the two big hip profiles: lax undercoverage vs. stiff overcoverage. We compare symptoms, tests, workloads, and when to choose conservative care, injections, or surgery.

• undercoverage laxity causing end-range subluxation and labral overload
• overcoverage FAI producing flexion–IR compression and anterior pinching
• subjective patterns that separate kicks and splits from deep squat pain
• movement tests for each profile aligned to the mechanism
• imaging cues: alpha angle, lateral center-edge angle, dysplasia markers
• diagnostic injection as a decision hinge before surgery
• active flexibility over passive oversplits and ankle weights
• workload changes that actually calm irritable hips
• posterior-chain and rotator strength to build control through range
• growth and early specialisation shaping expectations and skill choices
• matching athlete profiles to skills and roles to reduce relapse risk

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