Hip pain during squats

  • AZski

    Posts: 11

    May 25, 2015 6:04 AM GMT
    Hello men. I was one of those dudes that always skipped leg day... Well for the past year I have been regularly working legs at least once a week (I only work out about 4). I have had no problems and I believe I have good form. However about a month ago my right upper hip, in the joint/socket, started severely hurting. I rested it and skipped legs for 2 weeks, eased back in with lowers weights. Third time I did leg day after that, while doing squats, my right hip started killing me again-- and I hadn't even resumed my normal amount of squat weight... a 45 and 25 on each side-- not that much weight!

    Ive been using the foam roller some before every work out. Havent done leg day or squats since it started hurting again 2 weeks ago.

    Any words of wisdom? Thank you!
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    May 25, 2015 6:12 AM GMT
    rise-of-the-machines-15-assisted-exercis
    This happened to me a couple years ago when I started doing squats after a period of not working out for a while. Something told me to strengthen the area in my hip region so I started do the machine above. Within a couple of weeks the pain went away. I can't explain the science behind it but it worked for me.
  • AMoonHawk

    Posts: 11406

    May 25, 2015 7:14 AM GMT
    Stretch

    sit on the floor, bend your knees and pull your feet in toward your crotch and touch the bottoms of your feet together. Now slowly lean forward and feel the stretch. No need to over do it, work at it slowly and keep bending forward as much as you can and hold for a minute or two.
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    May 25, 2015 1:30 PM GMT
    Combination of all the above. Especially if you have a desk job, your hips are going to be weak from sitting all day. Building up strength and flexibility in your hips specifically should help a lot with your pain during squats. Barring an injury, pain is usually due to lack of hip strength and flexibility.
  • pelotudo87

    Posts: 225

    May 25, 2015 4:06 PM GMT
    Is the pain right at the base of your spine, where your glutes and back come together? You might an inflamed SI (sacroilliac) joint. Does the pain get better if you take anti-inflammatory medication such as Naproxen Sodium?
  • davfit

    Posts: 309

    May 25, 2015 4:07 PM GMT
    I see this at my Gym ..Rarely people doing squats.. whats up???.. Injury...I would Stop all together.. there are many other exercises that will give same result..
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    May 25, 2015 4:10 PM GMT
    might take longer than expected to heal.
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    May 25, 2015 4:18 PM GMT
    davfit saidI see this at my Gym ..Rarely people doing squats.. whats up???.. Injury...I would Stop all together.. there are many other exercises that will give same result..


    That's just not true. Even machines that claim to mimic the squat do not work the body in the same compound fashion that squats do. I realize your statement may make people who can't do squats feel better but that doesn't make it true.
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    May 25, 2015 4:36 PM GMT
    Radd saidrise-of-the-machines-15-assisted-exercis
    This happened to me a couple years ago when I started doing squats after a period of not working out for a while. Something told me to strengthen the area in my hip region so I started do the machine above. Within a couple of weeks the pain went away. I can't explain the science behind it but it worked for me.


    sometimes pain is cause because the opposite muscle doesn't function too well, overloading the muscle and then causing pain. Strengthening the opposite side helps icon_smile.gif In this case the machine depicted work your glutes, which are opposite of your hip flexors during squats
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    May 25, 2015 4:38 PM GMT
    Flexx123 said
    Radd saidrise-of-the-machines-15-assisted-exercis
    This happened to me a couple years ago when I started doing squats after a period of not working out for a while. Something told me to strengthen the area in my hip region so I started do the machine above. Within a couple of weeks the pain went away. I can't explain the science behind it but it worked for me.


    sometimes pain is cause because the opposite muscle doesn't function too well, overloading the muscle and then causing pain. Strengthening the opposite side helps icon_smile.gif In this case the machine depicted work your glutes, which are opposite of your hip flexors during squats


    Yeah, one thing I didn't mention but is important is that there are two of these machines side by side. One you push out and the other you push in. I did both of these so not sure which one actually helped the most. I also did a pigeon stretch daily during this time.
  • bro4bro

    Posts: 1035

    May 25, 2015 6:41 PM GMT
    Hip problems are most often due to an imbalance in either the leg or back muscles - for example, being stronger on one side than the other, or overcompensating for an injury on one side. Not surprising that this manifests when you do squats, since proper strength balance is essential.

    If it's due to injury (a strained muscle on one side), lay off squats until you're 100%. If it's a strength mismatch, try to identify where the problem is and find an exercise to correct it (like the abductor did for Radd).
  • ASHDOD

    Posts: 1057

    May 26, 2015 8:18 PM GMT
    go to a medical doctor!
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    May 27, 2015 9:51 AM GMT
    Medical doctor - unless of course your co-pay is massive, then have a look at other things first

    Standing desk - can be as simple as putting a tall box on your desk so your screen/laptop is in eye height and your keyboard on a smaller box or stack of books

    Mobility work - I hurt my lower back doing squats and found Ido Portal's squat routine to do wonders


  • bhodabstwinky

    Posts: 3

    May 27, 2015 7:11 PM GMT
    dude Ive had the same problem trying to fix my backsquat.

    your gonna need to find a lacrosse ball or preferably something larger like softball or lil bigger. roll your butt cheek on the same side of your hip pain. I promise the pain will almost vanish from the first session you do it.


    What Ive learned over the past year is that if you have a pain that is not usually where the injury or tight spot is originating from. For example if you have tight hips work on loosening the glutes.... if you have tight/painful knees, you need to work on ankle mobility. or if you neck is kinked up its usually because your shoulders/triceps/biceps are all tight without you knowing.

    I don't have a license in anything, just google-fu and personal experience.
  • wesjck1234

    Posts: 7

    Jun 05, 2015 4:44 AM GMT
    Get a standing desk at work and do yoga. See if those help.