Nerve damage from heavy hip thrusting?

taykla

I have the same thing happening, so I am glad I found this post. I have been doing heavy barbell for about a year and I have recently been getting a "shock" down my right quad and it tingles and goes kind of numb for a few hours afterward. I will definitely be finding different exercises to do. I am also surprised you don't hear more about this issue! So thanks OP for the helpful info.

Diatonic12

taykla wrote: »

I have the same thing happening, so I am glad I found this post. I have been doing heavy barbell for about a year and I have recently been getting a "shock" down my right quad and it tingles and goes kind of numb for a few hours afterward. I will definitely be finding different exercises to do. I am also surprised you don't hear more about this issue! So thanks OP for the helpful info.

There's some really good advice in here so I hope you find relief from the pain very soon @taykla

142jmh

alyssamdee1 wrote: »

Yeah I used to do legs twice a week years before I knew what hip thrusts were, and grew them just fine without then. I’m just nervous to even be working out my legs at all. Primary doctor was not the person to be calling. Is there a recommendation on who to call for something like this?

I'd call a physiotherapist, one that works in a sports medicine clinic if possible. Hope you find someone that can help your situation!

julissaavila26

Hello, I have been hip thrusting about twice per week on and off for two years. I currently hip thrust 315 pounds twice per week. As of Tuesday this week I noticed that my upper left thigh was hurting, no swelling or redness. I met with my family doctor and the doctor said it’s probably nothing but the pain continues and today is day 4. I goggled the symptoms and found meralgia paresthetica. I appreciate all your posts. Have you all recovered from this? How long did it last? Are you back to hip thrusting? What doctor/ specialist should I see?
I had not hip thrusted since last Friday and I felt pain the following Tuesday. Any helpful tips are welcome! Thank you in advance.

ninerbuff

julissaavila26 wrote: »

Hello, I have been hip thrusting about twice per week on and off for two years. I currently hip thrust 315 pounds twice per week. As of Tuesday this week I noticed that my upper left thigh was hurting, no swelling or redness. I met with my family doctor and the doctor said it’s probably nothing but the pain continues and today is day 4. I goggled the symptoms and found meralgia paresthetica. I appreciate all your posts. Have you all recovered from this? How long did it last? Are you back to hip thrusting? What doctor/ specialist should I see?
I had not hip thrusted since last Friday and I felt pain the following Tuesday. Any helpful tips are welcome! Thank you in advance.

Why hip thrust 315lbs to begin with?


A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

I2k4

Agree with the above question - it's not like bench press where anybody asks "What do you thrust?". There's a lot to be achieved with unilaterals, both in strength with peripheral stabilization and glute / ham hypertrophy. A modality switch might provide much-needed recovery.

RoswithaOnline

I'm experiencing something similar.
After my last workout with Hip Thrusts I felt numbness in my left thigh. It was right after I raised the weight by 5kg, but also got myself a thicker pad to rest the bar on my thigh.

After the last set I was balancing the weight a bit longer on my hip to place it back on the floor (got an improvised low mount for it, so it is easier for me to slide beneath the bar). Maybe this was a bit too long and irritated or slightly injured the nerve.
Another factor might be, that I have some lose skin after weight loss. Not too bad (no surgery necessary), but I was wondering, if the tissue moving around, while puting it under pressure, might be something, that can increase the risk of irritation or injury on the nerves there.

My coach advised me to pause this exercise for a while, until that irritation is gone.
The numbness is slowly getting better (happened 11 days ago), but it still feels slightly odd.

I'm currently doing bridge raises instead, adjusting the difficulty as shown in this video, starting at 2:55 (something between the left and right version).

https://youtu.be/HSM8mYx0Xas?t=175

ninerbuff

I2k4 wrote: »

Agree with the above question - it's not like bench press where anybody asks "What do you thrust?". There's a lot to be achieved with unilaterals, both in strength with peripheral stabilization and glute / ham hypertrophy. A modality switch might provide much-needed recovery.

While progressive overload is importance, it just doesn't have to be with resistance. You can increase FULL RANGE OF MOTION REPS, eccentric 2-3 seconds, pause at bottom and then do the next rep. Most people I see doing resistance above 225lbs DON'T use full range of motion and just whizz through a set with just 6 reps or less.
I say try 15 reps with excellent form on each rep and a weight you can use to do it and tell me you don't feel your glutes after.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition

nossmf

You can totally increase strength without actually lifting close to max weights. I once raised my max squat weight by 50 pounds while not going above 70% of my 1RM, but simply repping like crazy.