After some partial ROM heavy squats the a few weeks ago (at around RPE 9), I developed dull aching pain on either side of my hips just over, or very near, the greater trochanter.
The pain is nonexistent except when squatting. Deadlifting is largely pain free. The pain occurs on the ascent, when my knee angle is probably at 125 degrees. I’ve been foam rolling the IT bands and using a lacrosse ball my TFLs but I’m not sure if this is helping.
I tried the resisted external derotation test that’s on Squat University’s site, but there was no pain.
I intend on reducing squat intensity and volume and just doing as much as I can pain-free. My questions are: 1. What could this possibly be? Bursitis or just a strain due to the heavy intensity (I had been doing mainly RPE 7-8 for weeks beforehand)
2. Is my plan re: squat volume & intensity good, or should I go about it another way?
3. What accessories could I do to help prevent this in the future? I’ve read that strengthening my glute meds would be beneficial, so I’ve implemented the hip abductor machine and banded monster walks.
Thanks! I had a consultation with you guys a couple months ago for another issue and y’all solved it. Very thankful.
Hey, sorry to hear about your situation. If you’ve not done so already, check out the pain in training what do article for general recommendations on adjusting activity dosage: https://www.barbellmedicine.com/blog…ining-what-do/
We’d need a consult with you to effectively answer question number 1. However, having a specific label may not be beneficial; we’d obviously know more after talking with you.
2. Yes, adjusting dosage of activity so you can train with tolerable symptoms makes sense.
3. We’d also need a consultation here to see what your program looks like and whether any specific exercises changes need to be made.