Looking for Program Modification Suggestions

Weebs628

Hey guys! I've been doing Stronglifts for almost 2 months now and I've been experiencing pain in my right hip when squatting (usually on the way up from the bottom). At first I thought my hip flexors were just tight, but upon doing some research, my pain sounds like it's trochanteric hip bursitis. So far, it just hurts after squatting.
I'm only up to 70 pounds on my squat, but I think my problem is I'm over training and I'm looking for program modification suggestions. My problem is, I'm not sure exactly *what* to do with my lifting routine, but squatting 3x a week is obviously too much for me. I also dance 3x a week (mostly ballet) and I have an active job. I haven't squatted in almost a week and the pain in my hip is pretty much gone and my body feels great when I dance.
I'm hoping there's some way I can balance weightlifting and dancing because I really love doing both!
Thanks!

Sarauk2sf

What are your goals?

How long have you been lifting for?

da_bears10089

one of the ladies on my FL said that squatting every session was too taxing on her knees so she switched from SL to Wendler 5/3/1. I'm not sure how this program is as far as just starting off with strength training, and from what i gather, your strength gains won't be as fast because you are only doing one big move each lifting day.

Sarauk2sf

one of the ladies on my FL said that squatting every session was too taxing on her knees so she switched from SL to Wendler 5/3/1. I'm not sure how this program is as far as just starting off with strength training, and from what i gather, your strength gains won't be as fast because you are only doing one big move each lifting day.

I would absolutely not recommend Wendler to someone who has only been lifting for 2 months. There is no reason that SL cannot be modified.

Sarauk2sf

Also, how much mobility work are you doing?

Weebs628

What are your goals?

How long have you been lifting for?

My goal is to become stronger and lower my bodyfat percentage. I'm currently around 24% and want to get to 20%. I was hoping that my weight lifting would complement my dancing (higher leaps, better balance etc.), but squatting and dancing 3x a week is just too much for my hips.

I've been doing SL 3x a week for about 2 months and lifting weights 3x a week since January. From January till the end of April I was doing cable machines and isolation exercises. None of the compound movements that I'm doing now.

As far a mobility work, I foam roll my hips and use a tennis ball to massage my piriformis when it feels tight. I also do dynamic stretching before lifting (mainly leg swings).

I tried squatting today with a wider stance and that seemed to help... not sure how it would feel long term...

Thanks for the quick response!

Sarauk2sf

If the symptoms persist, I would suggest going to a doctor to get it diagnosed as it would be aggravated by most repetitive actions that involve bending at the hip joint if it is trochanteric hip bursitis.

In the mean time, I would recommend dropping your squats to 2 x a week (drop on deadlift day). You can add in alternate exercises on the day you do not squat, such as leg extensions that do not involve bending at the hip. Or alternatively, you can swap for some assistance work that will help your other lifts/body comp goals (not necessarily leg work). Or, you can just have a shorter session!

Weebs628

Should I only lift 2x a week? Keeping it at 3x a week would have me squatting once a week every other week... It would balance out in the end, just want to clarify. I like the idea of not squatting on DL day...

I'll keep a feel out on the hip. Lately my pain is pretty much nonexistent.

chrisdavey

Does the hip hurt in other exercises?

What is the width of your squat stance? Toe angle? The wider you go the harder it is on the hips.

Reducing volume would be a good start IMO and then possibly switching to a quad assistance exercise that doesn't aggravate the hip on the day you drop squats e.g. lunge, step up etc.

Weebs628

Does the hip hurt in other exercises?

What is the width of your squat stance? Toe angle? The wider you go the harder it is on the hips.

Reducing volume would be a good start IMO and then possibly switching to a quad assistance exercise that doesn't aggravate the hip on the day you drop squats e.g. lunge, step up etc.

I usually don't feel the pain in my hip until squat. It did hurt really bad last week, a day after I went hiking and the hike was steep - like I was climbing a stair-master. My usual stance width is heels shoulder width apart, toes about 45 degrees out. I've already reduced volume down to the bar once already to nail down my form and it seems that once I get up to 65-70 pounds, that's when my hip starts to feel it.

When I squat wider, I definitely feel it in my inner thighs a lot more, but no discomfort on the outside of my hip where the pain is.

chrisdavey

That's a bit odd that the wider stance doesn't hurt if it is outer hip pain. I would be modifying your stance (slowly) to a point where you can squat pain free. Keep up the mobility work and get a foam/rumble roller if you haven't got one. Use that before training. I also use mine on rest/recovery days.

Weebs628

I only squatted wide once, so it could cause more problems if I did it that way every time.

Sarauk2sf

Should I only lift 2x a week? Keeping it at 3x a week would have me squatting once a week every other week... It would balance out in the end, just want to clarify. I like the idea of not squatting on DL day...

I'll keep a feel out on the hip. Lately my pain is pretty much nonexistent.

Just drop the squat on deadlift day when it would have you squatting 3 x a week like so:

Week 1:

Workout A
Squat
Bench
Row

Workout B:
Press
Deadlift
Assistance work

Workout A
Squat
Bench
Row

Week 2:

Workout B:
Squat
Press
Deadlift

Workout A
Squat
Bench
Row

Workout B:
Press
Deadlift
Assistance work

and so on.

Weebs628

Thanks Sara! I'll give it a try!

Sarauk2sf

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