My hips don't lie..

[vin01]

Ok, first I have a confession to make. Shakria is hot, and I like that song.

Now, the real post:

My hips are weak. When I squat (always ATF) my knees bow in sometimes (on the ascension phase), if I do not make a conscious effort to push them out. I have recently (Saturday) been diagnosed with a mild case of chondromylasia.

For those of you not in the know, it's something to do with the cartilage in my knee being out of alignment and causing pain (which I blame on my knees bowing, which I blame on my weak hips). Hindsight is a bitch, because had I known a long time ago my knees bowing might have been causing this I would have remedied it.

The docs say stop squatting and lay off strenuous activity for a while, but I won't. I just want to strengthen my hips. The pain isn't that bad that it is a real bother, but more of a dulled pain that I sense everytime I pressure my knee.

The real question is.... How can I strengthen my hips/hip girdle?

Do I have to do those adductor/abductors? (aka yes/no machine)

Any experiences or advice is greatly appreciated.

 

[Extra_Strong]

i would suggest yoga.

has helped my hips a lot .. and i also have bad knees and can not do squats.

 

[BiggT]

The abductor/adductor machines are good to work on for a hip weakness, so suck up your pride and try them. You can also try wide-stance squats, box squats, or sumo pulls.

 

[Protobuilder]

Sucks bro. It would seem to me that simply lightening up the squat weight, and doing 'em w/ perfect form, really focusing on pushing out against the sides of your shoes (AKA "spreading the floor" . . . forcing the knees out to squeeze the glutes) would strengthen up your weakness. Pretty soon, you'd be able to do your regular squat weight but w/out your knees collapsing b/c you've trained yourself out of that habit and forced your hips to catch up.

 

[BiggT]

Sucks bro. It would seem to me that simply lightening up the squat weight, and doing 'em w/ perfect form, really focusing on pushing out against the sides of your shoes (AKA "spreading the floor" . . . forcing the knees out to squeeze the glutes) would strengthen up your weakness. Pretty soon, you'd be able to do your regular squat weight but w/out your knees collapsing b/c you've trained yourself out of that habit and forced your hips to catch up.

This is actually better advice that I gave you. I was thinking more along the lines that you were asking about more hip-specific exercises.

Strengthening weak areas with specialized exercises is something for very advanced lifters, it is a waste of time until the point where it is absolutely necessary. If you can shave some pounds off the bar and rebuild the weight with proper form and keep progressing from there, then by all means keep it as simple as that.

 

[vin01]

To Proto and Biggt..

Would widening my stance help, i.e. squat powerlifting style?

I currently stand wide, not super wide.

I will however, cut some weight and focus more on form. I think I will also include box squats and the yes/no machines until I get things right.

Anybody squat with a knee brace (not wraps) to keep the patella aligned? I was curious if those "alignment braces" actually work...

Damnit, You must spread some Karma around before giving it to BiggT again.

 

[overcome73]

Dude, I spent a looooong time squat about paralell and when I finally decided to do ATF squats, I basically had to learn to squat all over again. I would suggest start really light and concentrate on hitting the bottom. Throw 135 on there for a few workouts and practice hitting rock bottom and exploding to the top. Then gradually add the weight. Don't worry about lightening the weight. In time, you have strengthened your entire core- hips and all and be squatting deeper and heavier weight!

 

[BiggT]

I'm admittedly not an expert in the medical field when it comes to injuries, so I don't want to give you bogus advice or anything, all I can say with a clear conscious regarding injuries is to do exercises that allow you to progress without irritating the injury.

You can squat a little wider than a traditional olympic squat if it allows you to acehieve proper depth a little more comfortably.

As far as powerlifting squats.....here is my honest opinion, and I have no intent to offend anyone, so please don't anyone take offense to this. I just feel that powerlifting squats are good for those who are competitive powerlifters, and that is it. The exaggerated, ultra-wide stance and limited range of motion all came into favor to maximize poundages within the legal limits of the feds and to allow the lifter to use the gear to his best advantage, NOT because it is a better, more functional way to squat. If you are doing something hip-specific, they are good to hit the area, but in my honest opinion they are good for competitive powerlifters and that is about it. Some may disagree, and thats fine, but it is just my opinion.

 

[curgeo]

With chondro, stretching the quad can help to make the knee track better. Talk to your doc or physical therapist for advise on it.

 

[vin01]

A big fat thank you to all.

I will heed all advice and pray to the gods of iron my knee heals in due time.

 

[needtogetaas]

lol and I am sick of that song I here it about 20 times a day.

 

[fortunatesun]

The abduction machine is the one that will help most with your knees coming in - come to think about it the action is similar to spreading the floor- though as BiggT says medical conditions may need to be accounted for.

I believe powerlifters use the wide-legged stance not just to take advantage of equipment but because it also shifts emphasis to a degree away from your quads and more towards the posterior chain and tie-ins w/torso. It's partly why they do so many GMs. They, as was pointed out, are interested in maximizing the lift rather than leg-specific strength training. Really, though, it's all a function of what works best for you. Some elite powerlifters use a fairly narrow stance. I would suggest at least giving it a brief test run so at least you understand the difference and to determine it's actual value to you.

Another handy elitefts. link: Training Your Hip Flexors

Finally, yes/no exercises can be done unilaterally using a band if you don't like the machines.

 

[ErikZ]

I was listening to that song whilst coming across this thread.
Amazing hahaha
My gf got me addicted 2 shakira.
And note; I am a convicted Metal Warrior !
My metal buddies cannot know I love shakira

 

[carlsuen]

she is absolutely smokin hot in that mtv!!

agreed with most of the advice given.. take your time and let it heal i guess.. no point rushing it.. good luck..

 

[vin01]

tomorrow i play with the hot girls on the yes/no machines. maybe i'll get some numbers.

 

[BiggT]

I was listening to that song whilst coming across this thread.
Amazing hahaha
My gf got me addicted 2 shakira.
And note; I am a convicted Metal Warrior !
My metal buddies cannot know I love shakira

It is a catchy song, and Shakira is hot as hell. I can't swallow my pride enough yet to buy the CD, but I will admitt that I get a little happy when the song comes on the radio, lol.

 

[silver_shadow]

It is a catchy song, and Shakira is hot as hell. I can't swallow my pride enough yet to buy the CD, but I will admitt that I get a little happy when the song comes on the radio, lol.

LOL you could just download it from the internet... anonymity - that's the great thing about the internet... i actually don't workout, i sit on the couch in front of the tv all day, eating pringles and guzzling beer... but you don't know me... so i can pretend all i want...

 

[GSP]

The abduction machine is the one that will help most with your knees coming in - come to think about it the action is similar to spreading the floor- though as BiggT says medical conditions may need to be accounted for.

I'm far from an expert on the topic, but my understanding is that the adductor (groin) muscles are the group that is failing when knees are pushed in during a squat. Having just gone through a groin pull recovery while performing squats, this makes a lot of sense to me, as a narrow stance and pushed in knees was the only was I could reduce the pain in this area.

In 'Starting Strength', Rippetoe advocates instructing an exagerated pushing of the knees out towards either wall to help overcome the tendency to have the knees too far in, and to strengthen the adductors going forward. Of course, this assumes no injury condition and just a simple muscle imbalance.

 

[Guinness5.0]

I used to get hip pain that sounds exactly like what you describe. My car causes my legs to be out straight and if I drove for more than ten minutes my hips would really start to ache. This was right around the tail end of my 5x5 run and I chalked it up to a huge increase in squatting frequency, not to mention being relatively new to ATF squatting.

The hip pain has totally gone away and my knees don't buckle in the least these days. All I did was continue to squat and work on keeping my knees out. So I'd assume that in failry short order you'll be fine too

Oh and every time a man listens to Shakira on purpose, a puppy dies. So keep that in mind.

 

[Wulfgar]

Quad flexibility bro
i started REALLY steching my quads and hip flexors this past year and all manner of knee pain and improper tracking is gone
as well as any hip pain or impingement i felt before

 

[fortunatesun]

I'm far from an expert on the topic, but my understanding is that the adductor (groin) muscles are the group that is failing when knees are pushed in during a squat. Having just gone through a groin pull recovery while performing squats, this makes a lot of sense to me, as a narrow stance and pushed in knees was the only was I could reduce the pain in this area.

In 'Starting Strength', Rippetoe advocates instructing an exagerated pushing of the knees out towards either wall to help overcome the tendency to have the knees too far in, and to strengthen the adductors going forward. Of course, this assumes no injury condition and just a simple muscle imbalance.

You're totally right. I was defeated by the yes/no option and got things switched up. Adduction for knees buckling in, abduction for knees coming forward. Good call.

 

[coolcolj]

as mentioned before

tight quads, hip flexors, it band and external hip rotors
tight calves can also cause it to