The Unlock Your Hip Flexors program offers modified routines and makes the exercises doable. When kneeling and weight-bearing, the knees are restricted, these exercises can be done in either sitting or lying down positions. However, while the hip flexors program helps improve the mobility of the hip joint, we do not recommend this program for labral tears. With a hip labral tear, the hip becomes unstable, and sometimes you feel a popping/clicking with movement as well as pain. Having said that, the stretches in this program may not be safe for your condition. However, you can do the following exercise:
Four-Way Hip with Resistive Band - Lie flat on the floor. Anchor the band onto something sturdy, and make the movements in the opposite direction of the band. Start off with hip adduction. Keeping your foot and knee straight for all the movements, pull your leg across your body slowly, and control it coming back. Now kick out to the side for hip abduction. Finally, in a face-down position, and kick behind you for hip extension. Try to keep your body straight for all of these. Start off with 10, and work your way up to 20-25. If those become easy, you can go to a heavier resistance band.
Meanwhile, try the following knee strengthening exercises to help with your arthritic knees: