Thanks again for all you are doing-this forum is an incredible service you are offering.
I have been doing the LP for almost 2 months.
All numbers have been increasing, but as I got to 167.5 for my squat, I started noticing sharp anterior/medial left hip pain (3/10). The pain occurs in about the upper 1/3 of the squat. The pain does not get better with warming up more, it just seems to correlate with higher loads.
I reduced the load down to 135 and have been doing tempo squats (3 s down, hold, 3 s up). There is still some pain in the left hip (about 1/10). I also have added deadlifts back in every workout (instead of every other workout) since I am doing less leg work now with the lower squat load.
I did split squats and those feel good, likely because there is not that final bit of hip extension. Would these be a decent substitute to still move a heavier load but pain free?
If I continue to use the squat instead of a split squat, how would you recommend programming it to work around/through the left hip pain?
split squats would be a decent substitute to allow you to get a training effect while you figure out what’s going on with the squat.
regarding working around the hip pain during squats. You’ve already adjusted load and tempo and it’s still lingering so here’s a few more options: Try adjusting your stance width and/or your degree of toe out next. Sometimes these subtle changes in form are all that’s needed. Hope this helps!
Thanks for the questions. Happy to hear the forum has been helpful.
A few questions:
How long have you been training prior to the LP?
How old are you?
What’s your sets and rep scheme looked like since lowering load with tempo?
I’d recommend dosing in a leg press, hack squat, or something similar if you are wanting to increase the allowable intensity for lower body as a substitute for the squat. However, I’d caution against this as it sounds like this is a load management issue and adding a substitute exercise with higher intensity may not work in the long run. You can certainly dose one of these exercises in but I’d likely recommend at tempo as well with higher volume and lower intensity. Another option to work into tolerable range of motion with end range hip extension is a hip thrust.
A likely better approach would be to keep with tempo work on the squat and being patient with the process while you ramp back up. Also - the goal doesn’t need to be pain free in this scenario but rather can we allow for tolerable loading with the acceptance of some symptoms but not leaving you debilitated afterwards. Split squats, as Michael Mash mentioned, are an acceptable accessory exercise that you can dose in but the same caveat applies regarding symptoms (tolerable and not left debilitated).
Thanks for the reply. I adjusted as suggested above and am up to 177.5 lb for my work sets on LP!
I had no real training program experience prior to LP (I essentially just did random exercises in the gym and various “functional”, balance, and stability exercises).
I am 26 years old.
Also, I have read a lot/heard a lot of the podcast about load/fatigue management about pain management. However, (to play devil’s advocate), in this case would you recommend evaluation by a physical therapist or chiropractor for some sort of movement dysfunction causing the pain? Or when would you want a more in depth evaluation by a PT or chiro (if ever)?
Note I am physical therapy student so am also asking to better understand the rationale, to inform what I do later in practice
