Hi BBM, about 2 months ago I kept constantly feeling pain in the right side of my hips when I was squatting, so I took about a month off from squatting (That’s the amount of time it took me to book an appointment with an orthopedist). I was told by the ortho that I have some sort of “inflammation” and I was given anti inflammatory tablets and was told to take another 2 weeks off from training legs. It has now been about a week and a half since I got back to training and it felt fine (even though I dropped the weight from the 100 kg I was doing 2 months ago to 60 kg), but yesterday I made some sort of sudden movement when trying to control a football, which made me feel the same sort of sudden pain in the right side of my hips. Today, I went to train legs, and could already feel when I was warming up with just the bar that the pain was back, and decided to stop doing squats for the day. I thought about going to a PT, though the one I was at last time (about something else) told me I should not lift more than 0.6 times my bodyweight to avoid injuries, so I don’t even know if I should be listening to him, as I could probably lift that amount of weight the day I started lifting. I was planning on starting the beginner template next week (I already bought it), though I wanted to know first whether it’s a good idea as I doubt whether i’ll be able to properly squat by then, and I also wanted to know how much more time (if any) should I take off squatting?
Thank you, the video was very helpful, but I still have a couple of questions:
My hip hurts at the bottom of the squat so I will try pin squats instead, and if that still hurts i’ll do leg press instead. After I figure that out, how do I know when to get back to training the squat regularly?
When I do get back to training the squat regularly, should I start with the empty bar? and how long should I take to get back up to the weight I was previously lifting (100 kg)?
It needs to be a graded approach back towards normal activity, not a sudden jump. For example, you might pin squat and gradually decrease the depth until it’s essentially a normal depth squat, then remove the pins.
No, this probably won’t be necessary. There is also no set timeline to expect before lifting “normal” weights again, because the rehab process is normally non-linear. Setting expectations of a perfect linear trajectory towards normal function without any setbacks is unrealistic and likely to result in more frustrations.
For example, you might start with 3-0-3 tempo squats for sets of 10-12 reps, then progress loads by 5-10% per session and bring the reps down gradually over time. You could do something similar with pin squats and progress the load and/or depth. Etc.
If you would like specific programming to guide the way back towards normal function, our rehab coaches can help with a formal consult.
Hi BBM, I just wanted to give an update about the situation and ask for advice. I have tried going to physiotherapy about the hip issue and it still didn’t help, and I can’t even do the leg press for the full range of motion with very light weight without pain, and in addition my hip also feels a bit sore and it hurts a bit when I walk. Right now all I do for legs in my training is only deadlifts, leg curls and calve raises. Any advice on what I can do? (I have been struggling with this injury since April).
Hi Michael, the physio put something on the area and used some sort of electric pulses, I don’t exactly know what it was (My English isn’t very good so I don’t really know how to explain it). He also did some stretches for me and he told me to do them a couple times a day for about half a minute (He told me to lie on the edge of a flat surface and hold my left knee to my chest, and to lower my right leg while he put a bit of pressure on it). It’s been 2 weeks since I’ve been at physiotherapy.
He didn’t say why he selected these interventions, though I do remember him saying something about it looking like a muscle strain to him, but it seemed like he didn’t think the issue was anything serious, because he told me he thinks I should be able to squat again within 2 weeks (it’s been around 2 weeks and things didn’t get any better, and about it being a muscle strain, it just doesn’t make sense to me that it would go on for 5 months if it was just a strain, though I might be wrong). He told me that for the meantime I should train the leg press with light weights and after a couple of weeks if there is no pain, I should go back to doing squats with just the bar for the start. The problem is, I can’t leg press without pain either so right now I am only doing deadlifts as a compound lift for the lower body.
I looked for a consult on the website and couldn’t find a place where it says what the price is. Where can I find that?
