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Hip pain when squating

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  • Hip pain when squating

    Hello Barbell Medicine friends,

    I've been wondering if anyone has had hip pain from squatting, specifically in the front of the hip/groin area. I started feeling pain in my left hip/upper leg about 2-3 inches below were the leg connects into the socket. It seems to really only be in the front and not the inner groin area. The pain started a few months after a Squat session in which I was trying to purposely use stretch reflex out of the bottom. (I Squat low bar if that matters) . I noticed some tightness and soreness after my last few sets but didn't think much of it. Long story short I worked through it for a few months without much modification to my routine (I was doing the bridge 1.0). It got progressively worse to the point were I decided to take time off from squatting for about 2 weeks. By this point I had decided to switch to the powerbuilding 1 template as I thought the decreased Squat frequency and intensity would allow me to work through it. At about week 3 I decided to take the time off of squatting and subbed leg press for it because it didn't cause any pain from training. I just Squatted for the first time since I took the time off today and I did feel the tightness on most of my sets and now my hip feels pretty fatigued/sore. I'm trying not to overthinker it since it's my first day back after the time off but has anyone else experienced something like this? Any tips for recovery?

    Thank you!

  • #2
    The general theme around here has been to find a similar/related movement pattern that you can do without aggravating it and work through that until you’re ready to return to the original movement. Maybe in this case use a squat variant, or reduce the range of motion, or reduce the intensity (or do all 3). I wouldn’t recommend taking any time away from the lift but rather continue to train it in a way that doesn’t bother it.

    Also a form check is always recommended.

    I’ve dealt with hip pain on and off for years now and I know it’s frustrating. Often it’s just a matter of a small form issue and then working through the recovery.

    Comment


    • nichols892
      nichols892 commented
      Editing a comment
      Thank you for the feedback! It's good to have some positive reassurance. I think I'm gonna have to put my stubbornness and ego aside and look at using a different squat variation until I can tolerate the ROM of my comp. squat and then slowly build back up intensity from there.

      I'm attaching a set of squats from about 4 weeks ago and would really appreciate it if you or anyone else on the from could take a look at my form and see if you notice any problems.

  • #3
    Here's a link to some squats from before I took time off. Would appreciate any feedback!

    https://photos.app.goo.gl/DmEREjivp2cdTTm5A

    After posting I realized I had some more recent footage:

    https://photos.app.goo.gl/WMLWXk4cTe8LqVDq8

    https://photos.app.goo.gl/P5xW4fK24fXWDeo89


    Last edited by nichols892; 06-25-2019, 07:37 PM.

    Comment


    • #4
      Your first video looks perfectly fine other than the fact that you kinda come to a complete stop on the first few reps instead of using the benefit of the stretch reflex at the bottom. Try it out at a lower weight sometime because for me atleast it was a learned skill to not stop completely at the bottom.

      Comment


      • nichols892
        nichols892 commented
        Editing a comment
        Thank you for the feedback! Ironically when I used to Squat with the pause my hip didn't bother me. Wasn't until I started trying to use stretch reflex that it became aggravated. I was able to squat today with lighter weight in the high bar position with minimal pain in my hip so I'm hopeful that I'll soon be back to squatting low bar soon. I'll have to practice not pausing at the bottom with lighter weight and work my way up so I don't strain the hip again. Thanks for the recommendation.
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