Severe pain in bones when squatting

MissGamerGirl

I am so upset with my back squats. From day one I have had issues with them. As soon as it seems like I have one problem solved, another one starts. I watch videos and read about how to do squats correctly quite relentlessly.

I started with just the bar and have worked with it for weeks. Couldn't get bellow parallel and my squats were shallow. I figured out that low ankle mobility was involved with holding me back. I have since done some stretches to help with my ankles and I can now get deeper with just the bar (still not perfect however). I have tried weights behind the heels as well.

It had gotten to the point that though my squat still wasn't perfect, the 45lb bar was just way too easy, so I added weight. I squatted 55 lbs. Still not perfect, but doable. Then I increased to 65. I did a session with my trainer at 65 and it was totally fine. No pain and they were actually the best squats I have done. My squats continued to get lower. I don't work with that trainer anymore due to lack of $$$, so I flew solo. He and I still keep in contact and sometimes he's around the gym for questions when I'm there.

As soon as I did my first set of 65 alone, I knew something was wrong. Absolutely sharp, shooting pains originated from my hip sockets and straight down both femurs. I thought, wtf? I asked my trainer and he said it sounded like my foot placement was off.

My last squat session after that was last night and I encountered the same problem. This time the pain was worse and even sharper. No matter how I placed my feet, it hurt. When I sat down after my 5x5 set, the pain was unbearable. I practically limped out of the gym.

Unfortunately I don't have video of it for you to critique. I have heard of femoral acetabular impingement but I'm not sure if that applies to me. I decided to just do goblet squats for the rest of the week.

I am so frustrated. I am really committed to the SL program and everything is improving except these damn squats. I am at a loss as to what to do. I seriously feel like I'll never be able to do back squats correctly.

neandermagnon

the one time I had pain that went along the whole length of the femur, it was due to compressed nerves in my back. I thought I'd done something bad to the bone, but it was all from the nerves, and I basically had trapped sciatic nerves on both sides, and a trapped femoral nerve on one side, this trapped femoral nerve is what caused the pain to feel like it was in the femur, even though the actual source of the pain was the nerves in my back.

IMO you should get checked out by a physio or doctor who understands sports injuries, and make sure they check your back out not just your legs/hips. I'm not a doctor I can't diagnose, just that what you said about the pain going along the length of the femur sounded pretty similar to the pain from the trapped femoral nerve.

ETA: this injury was from ice hockey

MissGamerGirl

the one time I had pain that went along the whole length of the femur, it was due to compressed nerves in my back. I thought I'd done something bad to the bone, but it was all from the nerves, and I basically had trapped sciatic nerves on both sides, and a trapped femoral nerve on one side, this trapped femoral nerve is what caused the pain to feel like it was in the femur, even though the actual source of the pain was the nerves in my back.

IMO you should get checked out by a physio or doctor who understands sports injuries, and make sure they check your back out not just your legs/hips. I'm not a doctor I can't diagnose, just that what you said about the pain going along the length of the femur sounded pretty similar to the pain from the trapped femoral nerve.

ETA: this injury was from ice hockey

I was afraid that this was a possibility.

neandermagnon

If it is that, then do what the physio says... I was back on the ice again after about 6 weeks, when the physio had originally though I'd be unable to train for a lot longer. I just did exactly what she said re exercises to correct the issue (the root of it was a muscular imbalance between my abs and lower back, which apparently is common in skaters as skating isn't a natural gait... correcting this imbalance then took the pressure off the nerves in my lower back, the inflammation was drastically reduced and the nerves untrapped themselves).

I would have worse pain the day after having 8 hrs of lectures in one day (I was at uni at the time) than i did the days after ice hockey training. Sitting down seemed to be worse for it than skating. Most back injuries exercise helps, so long as you're careful to do the exercise in accordance with a qualified person's instructions and be meticulous about form. So even if it is a back problem or trapped nerve, it isn't necessarily a major setback. But do get and follow professional advice on it.

MissGamerGirl

Well the unfortunate thing is I don't have the resources to be seen by a specialist.

I'm actually considering subbing out back squats for goblet squats permanately. Goblet squats felt far more natural and effective for my core, quads and glutes than back squats ever have. Goblet squats really get my muscles working without the anatomical frustration.