Hip Pain

[IrishHandGrenade]

I'm having a lot of pain in the outside of my hip when I squat. It seems to come from trying to keep my knees out. Also, if I try to squat with a more narrow stance the pain wraps around into my glute. I don't feel any pain just raising my leg, but if I raise it and then turn it out (abduct) the pain comes. Anyone have any ideas? This is killing me. I haven't been able to squat for two weeks. I attached a picture showing where the pain is.

 

[viciousness]

do your hips pop at all when your sitting on a chair ever? I know this has happend to me in the past which now it aches in the joint when i do squats or deads, u talkin about joint or muscle pain bro

 

[IrishHandGrenade]

No popping at all. I dont think it's a joint thing. Feels like muscle or tendon maybe.

 

[SaiBoT]

Try this! YouTube - Physical Therapy Exercises for Complex Regional Pain Syndrome : Hip Exercises for Complex Regional Pain Syndrome

 

[lockdownd7]

It's a tough question to answer without actually seeing you squat. Realize that injury is almost always a result of some type of dysfunction, so provided that there wasn't a specific point that you injured it, it's very likely a form issue. Is the pain present if you squat with say, bodyweight only, or is it present only with heavy weight? Regardless, I'm betting that it's very likely tied to a flaw in your technique. The cause could be any number of things:

1) never learned properly
2) picked up a bad habit recently
3) lack of mental focus
4) too much mental focus (overthinking it)
5) bad footwear
6) another pain that leads to altered form
7) something completely unrelated to training (excessive sitting, etc.)

That's just a few ideas to give you some things to consider. Hopefully if you think about it, you can figure out what's causing this.

Try this! YouTube - Physical Therapy Exercises for Complex Regional Pain Syndrome : Hip Exercises for Complex Regional Pain Syndrome

While that may be good for treating the symptoms (hip pain), it's important to identify and correct whatever the cause is.

 

[SaiBoT]

While that may be good for treating the symptoms (hip pain), it's important to identify and correct whatever the cause is.

Yes I agree with this!

Irish what's your job/life like? Is it really active?

 

[keasbey]

dont me to hijack the thread but i think i strained my sartorius muscle.. i was going slightly below parallel and was doing around 1.5x bw and now its not a happy camper when i squat deep... so im taking a few weeks off and doing leg extensions and curls since those dont have me pivoting at the waist. this sound like a good approach? anything else i could do to speed up recovery.. it doesnt hurt doing body weight squats unless i do alot of them

 

[SaiBoT]

dont me to hijack the thread but i think i strained my sartorius muscle.. i was going slightly below parallel and was doing around 1.5x bw and now its not a happy camper when i squat deep... so im taking a few weeks off and doing leg extensions and curls since those dont have me pivoting at the waist. this sound like a good approach? anything else i could do to speed up recovery.. it doesnt hurt doing body weight squats unless i do alot of them

How much do you weight?

Do you think you can do any weighted squat at all?

 

[lockdownd7]

dont me to hijack the thread but i think i strained my sartorius muscle.. i was going slightly below parallel and was doing around 1.5x bw and now its not a happy camper when i squat deep... so im taking a few weeks off and doing leg extensions and curls since those dont have me pivoting at the waist. this sound like a good approach? anything else i could do to speed up recovery.. it doesnt hurt doing body weight squats unless i do alot of them

Rest. With a strain, the last thing you want to do is further aggravate it. You should be able to deadlift as a replacement in the time off - provided your deadlift technique is solid. You shouldn't really ever be doing leg extensions or curls though. Yes, that may mean that you have to spend some time avoiding quad work, but that's what happens when you're injured.

 

[LucSulla]

I'm having a lot of pain in the outside of my hip when I squat. It seems to come from trying to keep my knees out. Also, if I try to squat with a more narrow stance the pain wraps around into my glute. I don't feel any pain just raising my leg, but if I raise it and then turn it out (abduct) the pain comes. Anyone have any ideas? This is killing me. I haven't been able to squat for two weeks. I attached a picture showing where the pain is.

I've had some issues with this before. Here are two things that helped me a bit. Obviously, the same thing may not work for you, but they are easy to try if you don't already do them

One thing is setting the pin about halfway down on the power rack and doing squats under it to stretch, switching which side of the pin to which you raise your head. Come up and bump it with your left shoulder, squat, then come up and hit it with your right shoulder. I do this several times keeping in mind that I am not trying to exhaust anything, just get my hips warm. It helps loosen my hips up a bit.

Another thing I do is lay on my back, but with my feet flat on the ground and knees up, like you are doing sit ups. Raise your ass in the air, essentially bridging your back, and clench your glutes good at the top. It looks a bit ridiculous (kid of like you are practicing screwing), but it helps get my ass warmed up for squats.

 

[keasbey]

hehe im only 170 so saying i was squating 260 isnt quiet as impressive... im just starting out.. and yes i can still squat.. when i first noticed it i thought i should back off on the weight a bit so i dropped down to around 210 220 and did those but that muscle wasnt happy with me for the rest of the day.. the next day i noticed it but it didnt hinder me. yeah im doing the 5x5 program so i get the DL on wens but taking squat out of every days lift kinda makes me lose motivation to lift so much

 

[sensational]

hehe im only 170 so saying i was squating 260 isnt quiet as impressive... im just starting out.. and yes i can still squat.. when i first noticed it i thought i should back off on the weight a bit so i dropped down to around 210 220 and did those but that muscle wasnt happy with me for the rest of the day.. the next day i noticed it but it didnt hinder me. yeah im doing the 5x5 program so i get the DL on wens but taking squat out of every days lift kinda makes me lose motivation to lift so much

I used to have pain there while squatting until I placed the bar just a bit lower on my back. Try that.

 

[keasbey]

hmmm i dont see how that might effect the lift unless having the bar higher up is causing me to bend over.. which isnt the case. but when it feels like its back to normal ill give it a shot

 

[IrishHandGrenade]

It's a tough question to answer without actually seeing you squat. Realize that injury is almost always a result of some type of dysfunction, so provided that there wasn't a specific point that you injured it, it's very likely a form issue. Is the pain present if you squat with say, bodyweight only, or is it present only with heavy weight? Regardless, I'm betting that it's very likely tied to a flaw in your technique. The cause could be any number of things:

1) never learned properly
2) picked up a bad habit recently
3) lack of mental focus
4) too much mental focus (overthinking it)
5) bad footwear
6) another pain that leads to altered form
7) something completely unrelated to training (excessive sitting, etc.)

That's just a few ideas to give you some things to consider. Hopefully if you think about it, you can figure out what's causing this.



While that may be good for treating the symptoms (hip pain), it's important to identify and correct whatever the cause is.

I'm pretty sure it was form related. There are a couple things that I noticed were wrong with my squat. I was letting my knees slide forward in the bottom position and also I wasn't keeping my knees out. The injury came after I started trying to push my knees out more so I'm thinking it could have something to do with that. Maybe my abductors weren't ready to handle that kind of weight while holding my knees out or something. Anyway, it hurts to do bodyweight squats and gets much worse when weight is added.

 

[lockdownd7]

I'm pretty sure it was form related. There are a couple things that I noticed were wrong with my squat. I was letting my knees slide forward in the bottom position and also I wasn't keeping my knees out. The injury came after I started trying to push my knees out more so I'm thinking it could have something to do with that. Maybe my abductors weren't ready to handle that kind of weight while holding my knees out or something. Anyway, it hurts to do bodyweight squats and gets much worse when weight is added.

So, could you squat pain-free before you were making the effort to keep your knees out? For many people, directing conscious thought/effort to what's happening with your knees will really screw up form. In general, it's much more important to think of it as a movement coming just from the hips, and basically let the knees do whatever they're going to do. I know there are specific "guidelines" that say stuff "don't let the knees pass the toes" and so on, but those guidelines don't necessarily account for individual differences such as limb length, etc. I'm guessing that if you just move from the hips, and let the rest come naturally, you'll be fine.