Pain in hips

Medical Q&A [Moderated]
1

Hello Doctors,

In the last month or so I have developed an aching pain in both of my hips. The pain is dull ache that radiates around the IT band at the hip. The pain appears after I have been sitting in one position for some time, whether I am at the office, driving, or laying in bed reading. If I shift how I sit it usually goes a way for a bit, but it can be quite uncomfortable. Squatting, running, and deadlift does not hurt. Although it takes me a a few more warm up sets than usual to begin moving fast.

I have tried to apply the lessons from the your podcasts on pain, so I have not over reacted and continued to train. I am pretty sure that this ache is just a reaction to more squat volume, since I have gone from squatting twice a week to three times a week (Endurance template to HLM template). Since I do not hurt at the gym I am reluctant to reduce volume or weight on the bar, but this might be the only real way I think that I can fix this. Are there any other suggestions? Am I missing something?

2

AnonND,

Thanks for the post, your business, and for participating in the community :slight_smile:

I think you may need to see if there are any stance adjustments (or bar placement adjustments) that make your hips feel significantly better (or worse), e.g. more toes out, less toes out, wider, narrower, or bending over more (or less), as we’d expect you to get better at tolerating the increased squatting over time unless there was something mechanically irritating, you know? So, play with the stance a little bit and if no solution can be found, I’d sub in leg press or belt squats for one of the squat days.