Nerve damage from heavy hip thrusting?

capaul42

Look for Squat Sponges. While designed for squats, supposedly, they're awesome for hip thrusts and glute bridges.
Squat Sponge Red 18long, 3.5 diameter & 1.25thick Olympic Barbell Pad by squat sponge barbell pad https://www.amazon.ca/dp/B001LRCGWG/ref=cm_sw_r_cp_apa_8q22AbC43AYPF

bbell1985

I use that big think pad people put under their knees when they're doing cable curls and stuff. Anyone know it is called?

Also, I followed your thread last week but I am sensitive and reading it was making me sick to my stomach so I didn't respond. Just FYI lol.

TheWeighsOfLife

So glad to hear you went to the doctor! (And that they're encouraging). I had something happen this last year where I was doing a stretch (given to me by my physical therapist) and it made my inner-knee go numb... I was like, huh, this isn't right. I'm glad I saw my doctor (GP) instead of pushing myself further or continuing the stretch... apparently it could have really caused some damage to the nerve if I continued. All feeling is back now! I regained it about two weeks after stopping. I'll now know to always see my doctor if anything like it happens again...

AudreyJDuke

Great info and advice!

Fittreelol

EmbeeKay wrote: »

I’m wondering if I am positioning the bar wrong- then again, it seems like I am holding it in the same place I see everyone else holding it on their videos.

It might just be your particular anatomy. While everyone's parts are in the same general area they can actually vary quite a bit, and you might be one of the unlucky ones where the nerve crosses where the barbell should go. Good luck with your butt!

MikePfirrman

EmbeeKay wrote: »

MikePfirrman wrote: »

Bret Contreras (before he wrote his now famous book) used to advocate heavily (pardon the pun) for heavy kettlebell swings as one of the best exercises you can do for glutes. He wrote a long article on it that's still around on T-Nation. I think the reason he doesn't really talk about it that much in his book is that it's so hard to find really heavy kettlebells in most gyms. He advocates using as heavy as you can go and then really working on form. I don't do a lot of bridges but I do a ton of heavy kettlebell swings and they will certainly build your glutes with no pressure on your nerves.

He recommends around 30% of your body weight for the weight of the KB. This would take tremendous form and, probably for most (if you're like me), working up to that amount. I could probably swing a 100 lb one now with good form but I started out much, much lower than that (around 35 lbs).

https://bretcontreras.com/kettlebell-swings-go-heavier-for-greater-glute-and-hamstring-activation/

This was the original article on T-Nation (a great one!).

https://www.t-nation.com/training/are-heavy-kettlebell-swings-better-than-deadlifts

Thank you for the great tip and article. Possibly dumb question, but is there anything wrong with substituting a heavy dumbbell for a kettle bell?

Personally, I chose to just "bite the bullet" and pay for heavy KBs. You only need one to start. Probably for a female, a good starting point would be a 15 kg one (around 34/35 lbs). The reason I like the real deal is because of the handles. Can kill your hands if they are not higher quality. I have been unable to find the one thing he recommends (Amazon stopped selling it). As for the T-Bar contraption he makes himself, I'm just not feeling great about my DIY skills. I can barely paint! If I get it wrong, I have massive weights flying through a room and my wife would kill me!

Dumbbells just aren't the same. It's a very ballistic movement and you're quickly moving the weight. I can't imagine how bad doing something like a basic swing would mess up your wrists (or worse potentially for a man, yikes!).

With that said, something like this might work. But you have to buy the soft plates (very expensive).

https://hyperwear.com/product/softbell-kettlebell-handle/?gclid=CjwKCAjwiPbWBRBtEiwAJakcpDNfz6FJTZiNP_prpSclmjS7wQJTj1QSHYC6EIaR0MzThyLAh-ReuBoCqKwQAvD_BwE

Pricier, but I have one like this that only goes to 20 lbs and it's great.

https://www.kettlebellkings.com/10-to-40-lb-adjustable-kettlebell/?ads_cmpid=1350698570&ads_adid=55319821398&ads_matchtype=&ads_network=g&ads_creative=263673746096&utm_term=&ads_targetid=pla-297893664148&utm_campaign=&utm_source=adwords&utm_medium=ppc&ttv=2&gclid=CjwKCAjwiPbWBRBtEiwAJakcpHskImDr0stjZXvcfoeFWI27zifKilBqb0hyFl8snM_NFb-fEwzNnxoC8fsQAvD_BwE

I also own one of these - also good but there's a plastic, triangle like screw thing at the bottom that over time comes unscrewed, you just have to always check it. This also does not come with weights but they are fairly cheap (standard dumbbell weights) and this works great too and is OK on your hands.

https://www.dickssportinggoods.com/p/fitness-gear-adjustable-kettlebell-16fgeufgdjstblkbfktt/16fgeufgdjstblkbfktt?camp=CSE:DSG_pg39510_ecom_PLA_452&gclid=CjwKCAjwiPbWBRBtEiwAJakcpPaIeLxbENEaEX2awHc7Hm2sxA41MA1tiideh6tNRxzc1CwENl7YyBoCQQEQAvD_BwE

This one is like what Bret is talking about homemade but I'm afraid this would shred your hands. I'd personally be leery of something with a handle like this. It should be smooth.

https://www.thebenchpress.com/shop/product_info.php?products_id=931&cPath=112_52&gclid=CjwKCAjwiPbWBRBtEiwAJakcpM3O2Dwluc54-MDvMnpM7qGxvGp8zaNfrdX2UmJrI-skD4BTlIVwiRoCalcQAvD_BwE

This one looks better, but again, that handle I'm not sure about. Looks like it would rip skin off.

https://www.ebay.com/itm/Adjustable-Kettlebell-Handle-Kettle-Bell-KB-Weight-Crossfit-Plates/263511182095?_trkparms=aid=222007&algo=SIM.MBE&ao=2&asc=44039&meid=8e93925a50b340809cebf2bc5e4ef01e&pid=100005&rk=2&rkt=11&sd=253443017875&itm=263511182095&_trksid=p2047675.c100005.m1851

This thing looks AWESOME. Handle looks smooth and well made and ratings on Amazon were incredible. Will hold up to 100 lbs of weights. Hard to find any more. Not sure why (that's a question I'd like to know).

http://barbellacademy.com/product/kettlebud-adjustable-kettlebell-uses-plates-5-100-pounds/

Hope that helps.

victorvk247

damnnnnn I have the exact same thing as you (but on the right leg)
also with hip thrusts 160 kg.
How long did it take you to recover?
it began last saturday. I did squat today 100kg and it was okay but I feel kinda more pressure now and no feeling.
Do you also know if I can keep squating?

alyssamdee1

Hi I know this is two years old, but this has been happening to me! I’ve been hip thrusting for about two years. Recently PR’d and did 435 lbs for 1 and I’ve noticed as I’ve began lifting heavier, or even lighter now, my base hip thrusting weight would is 135 lbs, it hurts badly. Only on my right side. I do have a shorter right leg, by an eighth of an inch. It stings. And for working out for years, and being experienced, it’s a pain I’ve never felt before. I’ve also noticed that I continue to get cramps in the same right leg further down on my quad. It only hurts when doing hip thrusts, not squatting, not glute kickbacks. Thank you for posting about this because I’ve only gone to a chiropractor, he says I only hurt the tendon. But reading these and looking up Meralgia Parasthetica, it sounds like I am in the same boat. Calling my primary doctor tomorrow, hopefully we can get this figured out.

Dogmom1978

You can do other exercises also. I personally wouldn’t want to risk losing feeling in any part of my body for the sake of working out. There are plenty of other exercises you can do that will have similar results and I saw several of them mentioned already.

I personally don’t do isolation moves and I’ve had fantastic results with squats and leg press, but I have a full gym at home at my disposal, so I acknowledge that it’s probably easier for me to swap out exercises as needed.

alyssamdee1

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?

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
IDEA Fitness member
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.