Announcement

Collapse
No announcement yet.

Little bit of pain while squatting

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Little bit of pain while squatting

    Today I felt some discomfort in my right hip joint (at least that's what it felt like) while squatting. I ended up reducing the weight to complete 3x5.

    It wasn't a sharp pain but I noticed it. Feels sore there now when I walk. Any idea what that might be?

  • #2
    I hope someone like Neckhammer shows up and has good ideas. I have the same thing in my right hip. It just seems to flare up whenever it wants.

    Sent from my SGH-T989 using Tapatalk 2

    Comment


    • #3
      Could be a ton of stuff. Improper warm-up, tight hip flexor, muscle...

      Where on your hip?

      Sent via F-22 Raptor

      Comment


      • #4
        Feels like its on the outside (like where you might wear a holster) right at the joint.

        Comment


        • #5
          Ditto. I get what can best be described as a dull ache in my right hip, feels approximately where the bone/socket meet. Flares up intermittently, usually for a couple weeks at a time. Hurts to sit with weight shifted onto that side, hurts to lay on that side. At times it even hurts to lay on my back, sometimes stomach sleeping is that only thing that alleviates it. The pain also gets a bit sharper when I squat, and my right knee will cave inward (lack of stability). I can also feel a "clicking" when I walk if I put my hand on my hip (doesn't happen on my left side), and if I am laying on my back and bring my right leg straight up and then lower it the hip will "pop" (also not an issue on the left side). This current flare-up is the longest that I can recall, I am going on about two months. Trying to manage it by not squatting, rowing, basically any moves that put my hip/thigh through a big range of motion. Hip hinges seem ok, I can still deadlift and swing kettlebells, I'm just cautious to not overdo it.

          Some things that have been suggested as a possible cause:
          Inflammation of tissues surrounding joint, such as the labrum
          Small tear in labrum (a girl I know just had surgery for this, she had similar pain and instability)
          Femur bone not fitting exactly into socket

          Ibuprofen seems to help some, which leads me to think it may be inflammation of...something. Unfortunately for me I'm currently under-insured and unemployed, so seeing a doctor about it is not feasible. Once I have good insurance again I will be seeing a doc to (hopefully) get to the root of the issue.

          Comment


          • #6
            Originally posted by StupidFatHobbit View Post
            Feels like its on the outside (like where you might wear a holster) right at the joint.
            Are you doing a good job of screwing your feet into the ground and keeping your knees pushed out?

            Sent via F-22 Raptor

            Comment


            • #7
              Well it's a work in progress. (So probably not well enough). Here's one deloaded set from last week:

              https://vimeo.com/72563576

              I was trying different shoes from my normal shoes that day. and they didn't work too well. Squishy. And you can see the left heel lift up.

              Today's form felt better than what is in that video but I had to drop weight from what was planned in order to complete 3x5. Still not great.

              Comment


              • #8
                I can almost guarantee you that a big part of why you're having pain in either one hip or the other is because you're not squating with equal weight in your feet. The majority of use are either left or right dominant so when squating one will subconsciously shift the weight of the bar to the dominant side and your non dominant side will relax. That's a lot of extra weight for your dominant side to lift!

                Prior to your working set do a very good warm up and dynamic hip openers. That will help with hip movement. Leg swings, butterfly stretch, lateral long step, Cossack squats. All these will help get the muscles activating through range of motion. If your having trouble keeping your knees out and heals down work on stretching your calves with a straight and bent knee stretch after some skipping.

                Now to work on the non dominant side. With out any weight practice dropping in to the hole and really focus on your non dominant side. Hold the bottom position for a count of 3. This would be a great opportunity to shift your weight a round. Front to back open close the knees shift left shift right. Then on your way back up shift your weigh to your non dominant side and drive hard out of the hole. Really focus on the weak side and even grab your butt or leg to make sure you're using that side the most.

                After that, load the bar to 50-60% and Perform and proper squat. Work up to a weight that you're no longer able to able to fire equally on both legs and that is your new working weight. Until you can equally use both legs you shouldn't be squating any heavier.

                After your session do more hip opening stretches and glute stretches to increase range of motion.

                Comment


                • #9
                  Wow sorry for the misspellings. I haven't had my first cup of coffee yet

                  Comment


                  • #10
                    Hmm...OK I have no idea what some of these stretches are but I will look them up.

                    After doing some of Mark's "Grok Squats" and maybe a few minutes rowing to stretch, I have just been following the SS protocol for warmup sets, which is to do 2 sets of 5 with the empty bar, and then go up by about 25 pound or so increments doing a 5 rep set, a 3 rep set, and a 2 rep set before doing the 3 work sets of 5 reps.

                    Sometimes I also do a bodyweight squat or two with a PVC pipe in between sets to stretch things out.

                    Comment


                    • #11
                      I suffered from tfl pain for years, hits about the spot u are talking about. I did all sorts of stretches and trigger point work. It helped.

                      Since I have been opening my hip capsule up with goblet and zercher squats, all issues resolved. I am doing heavy barbell work too now, which is likely helping iron out some imbalances

                      Comment


                      • #12
                        Those Zerchers look harder than the barbell squats! Goblet looks like a good warmup idea though. My gym has some kettle bells.

                        To give an idea where I feel it, if I stand up straight and have something to hold onto with my left hand (for stability) and then raise my right leg up sideways (like a ballerina I guess) as high as I can, then point the toes and contract/tighten muscles in that leg as well as I can, I really feel the soreness in that hip joint. Maybe I should skip squats tomorrow and give it more time? (Or just do some with very easy weight?)

                        Comment


                        • #13
                          Do zerchers a with an empty bar, goblets are as good, you keep your elbows in on both and can use the arms to help push the knees out. Spend a few seconds in the bottom position.

                          I also do the empty bay ones sometimes with my heels on a 1 inch board. Some will scoff at this, but I have found that it helps me get into that really deep position. I can now squat a lot deeper without the board,

                          I would stretch the quads with that death stretch, foot on back of sofa, knee on sofa cushion, check Kelly Starrett for that. Great for quads and psoas

                          Comment


                          • #14
                            Do you mean like this?:

                            Death Stretch - YouTube

                            I couldn't get my back anywhere close to vertical (not enough flexibility) and it was a bit tortuous to attempt, but I can say it does feel much better immediately afterwards.

                            Comment


                            • #15
                              Originally posted by StupidFatHobbit View Post
                              Do you mean like this?:

                              Death Stretch - YouTube

                              I couldn't get my back anywhere close to vertical (not enough flexibility) and it was a bit tortuous to attempt, but I can say it does feel much better immediately afterwards.
                              That's it but you can do it on a sofa to start which is a bit more forgiving. Glutes contracted mind!

                              I lack some mobility in the hips, but am not consistent enough with mobility work. I now find just squatting a lot really helps. It's just actually doing THE thing I am poor at more, seems to be working. The stretch in the vid is a winner IMHO

                              I had 5 years of hip and groin pain, pretty much cleared up now I practice squatting, and actually squat too.

                              Comment

                              Working...
                              X