Weightlifting and Hip Injury

BlackPantherChick123

I recently pulled or strained my left hip, and it hurts to put weight on it, especially when I tried to do squats, deadlifts, or just pick up a heavy barbell off the ground. I stopped doing lower body since Tuesday because it hurts that bad but did upper body and cardio. How much progress and strength would I lose if I took another week or two off from lower body? I was trying to grow my glutes and keep my thighs in shape but I can't even perform those workouts. Should I do exercises that don't put pressure on my left hip or just avoid lower body completely until I heal?

Chieflrg

BlackPantherChick123 wrote: »

I recently pulled or strained my left hip, and it hurts to put weight on it, especially when I tried to do squats, deadlifts, or just pick up a heavy barbell off the ground. I stopped doing lower body since Tuesday because it hurts that bad but did upper body and cardio. How much progress and strength would I lose if I took another week or two off from lower body? I was trying to grow my glutes and keep my thighs in shape but I can't even perform those workouts. Should I do exercises that don't put pressure on my left hip or just avoid lower body completely until I heal?

I'm sorry for your situation. Realize the majority of the time people tend to get better just with time(a few weeks). This is assuming you didn't do anything tramatic.

Has you had this pain before?

To answer the bolded question, when you stop strength training you lose the useful stress. This disrupts homeostasis allowing for adaptation to take place. The longer you obstain from strength training, the farther down the bell curve of strength you drop. Keep in mind you can gain in back, it just taked longer than if you could train in some fashion that doesn't give you the pain sensations you are experiencing.

Is there a range of motion or stance you can squat or deadlift where the pain isn't as noticable? Something like rack or block pull for deadlifts and high pin or box squats? Leg press? If you try these variations and they feel comfortable, they can be useful in most situations. Strength training even a limited range of motion is more useful than not training (barring if it was trama that caused it).

Obviously there is no need for panic, you more than likely will return to normal in a couple weeks.

BlackPantherChick123

That's reassuring. I can do squats a little with manageable pain, but sometimes lifting heavy weights off the rack or floor that puts pressure on my left hips hurts very bad. I can leg Press, but for now I'll take a break from heavy squats and deadlifts until I feel better. Hopefully it's soon since I stopped them on Thursday.

Silentpadna

Dealt with a hip issue myself in July. Very debilitating and seemed to come from nowhere. Ended up going to the doc, getting a cortisone shot for a bursitis issue. Back to normal a couple of weeks later. Had to go backwards a bit in my training (lighter weights after a short break), but back into the groove before long. Just kept it careful. Got used to the form again.

Doing a restart of a linear progression now after being out of town and in jury duty. I had exhausted my progression some time ago, but the combination of injury and the other interruptions left me a bit untrained. I'm also older, so I get "untrained" a little quicker....

Back to about 80% of where I was and weights have gotten a touch light. I'm in no hurry. Recommend you ease yourself back into it when the time comes and go light if you have to. Squats and Deads are awesome full body work and it's always best to get to a point where you can do them.

gradchica27

Definitely take the time. I came back from bursitis in my left hip pretty easily, but I’ve been dealing with a torn labrum in my right hip since July. Probably has something to do with compensating for the painful left one after not taking enough time off.

Take this time to really focus on your form and correct any imbalances you can (esp hip and glute stuff—you can do a lot with bands/in the floor, ankle mobility that might affect your squat, etc). I hurt mine squatting heavy (basically doing lots of various kinds of squats, plus pushing pretty hard). Thought I had good form but turns out not so much. So now I’m trying to build my glute strength & get more ankle mobility and re-learn a truly solid squatting pattern so I can avoid surgery.

melissafeagins

Take the time off. I have arthritis in my right hip and while my progress is slowed by it, not injuring it further is worth it.

Chieflrg

gradchica27 wrote: »

Definitely take the time. I came back from bursitis in my left hip pretty easily, but I’ve been dealing with a torn labrum in my right hip since July. Probably has something to do with compensating for the painful left one after not taking enough time off.

Take this time to really focus on your form and correct any imbalances you can (esp hip and glute stuff—you can do a lot with bands/in the floor, ankle mobility that might affect your squat, etc). I hurt mine squatting heavy (basically doing lots of various kinds of squats, plus pushing pretty hard). Thought I had good form but turns out not so much. So now I’m trying to build my glute strength & get more ankle mobility and re-learn a truly solid squatting pattern so I can avoid surgery.

Injuries in most cases are a result of bad load management, not bad form.

The body is very adaptable and if you increase the volume/intensity appropriately where you can recover and adapt within a well written program, form (from a injury standpoint)won't be nearly as important as not stressing your body to the point that it is too much.

In your case "doing alot of various type of squats" depending to your prior weeks training volume might be a perfect example. Lots of volume, without recovery. Basically battering your body.

I hope your training and health recovers well.

BlackPantherChick123

What are other substitutes to DLs and squats? I can do goblet squats and leg presses. I try step ups but I don't really feel anything from those. I wanna continue to build my glutes and just keep my lower back and thighs in shape, especially since the holidays are coming up