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Can't Do squats right now..so what should I do

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SezxyStef
SezxyStef Posts: 15,268 Member
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due to an injury in my muscle (upper part right below my hip bone)

And my physio friend slapped me for even deloading and doing them....:sad:

Can I do something else like Glute bridges? or another suggestion maybe?

I don't want to hurt myself more but I also want to keep doing something...

Any help and/or suggestions would be appreciated.

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  • DatMurse
    DatMurse Posts: 1,501 Member
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    due to an injury in my muscle (upper part right below my hip bone)

    And my physio friend slapped me for even deloading and doing them....:sad:

    Can I do something else like Glute bridges? or another suggestion maybe?

    I don't want to hurt myself more but I also want to keep doing something...

    Any help and/or suggestions would be appreciated.
    physio?
    what kind of injury? gym or outside?

    if this is an injury that required physical therapy, I would as your ortho or PT.
    Personally, mine said if it hurts, dont do it. However, I cannot give medical advice.

    If this is outside of a medical injury, honestly nothing can replace the squat properly. Since its a compound exercise, you can do lunges which will hit similar muscles. Leg extensions, leg curls, hib adductor/abductur machine, calf raises.
  • SezxyStef
    SezxyStef Posts: 15,268 Member
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    No physio....just a friend I talked to about it is a physio
    I was getting into position to start my squats and my leg went wonky (not during squats but before I started) did my squats and was fine till the next workout and it was a no go.

    and that is what my friend said...if it hurts don't do it...well it doesn't hurt when I squat (most of the time) if I deload etc but he told me to take it easy, so I am.

    But thanks for the advice....

    I will give it one more week and see what is up then prior to adding in a bunch of different things to make up for the squats
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    What other lower body lifts are you doing?
  • SezxyStef
    SezxyStef Posts: 15,268 Member
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    I have still done my Deadlifts (even those I am iffy about) unless I really get a good stretch in it hurts same with rows...found that out last night. :grumble:

    I am on the SL 5x5 and it seems that any lift or movement in general that requires me to crouch or lift my leg with a bend causes an issue..until my leg "pops"...yes audible pop that my husband hears then I am good for a while.

    I do have an appointment tomorrow with a physiotherapist to get evaluated as my friend is in another province and can't really do it over skype...:laugh:

    Thoughts are it's one of these four primary adductor muscles: the gracilis, adductor longus, adductor brevis, or adductor magnus.

    So if there are any lifts I can do (at home) that will help prevent the strenght/muscle loss and keep me going muchly appreciated.
  • danimalkeys
    danimalkeys Posts: 982 Member
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    If you are hurt, then don't lift! Working thru an injury is rarely a good thing. Muscle pain, tendinitis, stuff like that can be worked thru. A hip popping audibly- I'd make sure I knew what it was from before going back to lifts that make it hurt.
  • SezxyStef
    SezxyStef Posts: 15,268 Member
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    If you are hurt, then don't lift! Working thru an injury is rarely a good thing. Muscle pain, tendinitis, stuff like that can be worked thru. A hip popping audibly- I'd make sure I knew what it was from before going back to lifts that make it hurt.

    Agreed hence my appointment tomorrow...

    They don't hurt if I stretch lots pre workout....but I didn't think the rows would do that so I did stop and stretch lots.

    My next lifting day is tomorrow and the appointment is pre workout so I will know what is up tomorrow...

    But that being said if there are lower body lifts I can do that don't require crouching motion I am so in.
  • SezxyStef
    SezxyStef Posts: 15,268 Member
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    So I did have my appointment and it's my gracilis.

    No Squats, DL or Rows for this week at all. I have stretches to do 3x a day which seem to help doesn't hurt as much to walk atm.

    Deload after this week is done (not sure how much of a deload)

    Thinking 100lb for squats (40lb deload)
    150 for DL (was at 190)
    90 for rows.(was at 110)
  • AllanMisner
    AllanMisner Posts: 4,140 Member
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    If you're hurt, don't push it. Consider the other things you can do that won't affect your injury. For example, can you do pull ups? Bench press? This might be a time for you to accomplish a few other things beyond a squat PR.
  • SezxyStef
    SezxyStef Posts: 15,268 Member
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    Yes I have been still doing the upper body workouts...

    OHP up to 75lbs and benching.

    Need to get a chinup bar as that is one of my goals too.

    Not pushing it prefer to heal up

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