FAI and avoiding squats

VBnotbitter

Does anyone have any tips or advice on heavy lifting programmes that arent too squat heavy. Sadly I seem likely to have developed a femoroacetabular impingement (clinical diagnosis only based on symptoms and discussed over coffee with ortho colleagues and not confirmed by xray). I switched to Stronglifts earlier this year and the amount of squats I was doing seems to have set it off.

Some reading around suggests working on my posterior chain and that deads and hip thrust would be the go but avoid squats especially below parallel. I like a programme to follow though as that seems to motivate me more than doing my own things, so does anyone know a good one? Or any ideas of what might help?

My goals, if it helps target advice, are general fitness and increased strength and flexibility although a smaller *kitten* would be a welcome side effect.

Warchortle

Regardless of mobility I don't think heavy deadlifts sound like a good idea either since proper deadlifts will involve hip thrusts...but unless you're talking about Romanian deadlifts I think the posterior chain involvement would be similar to that of at least a lowbar squat. Once you start lifting heavier the body needs more than just the posterior chain and this is where the danger comes in. Honestly, I think functional training is going to be worth more than trying to lift heavy. I could be wrong, but I would talk to a sports rehab therapist.

neandermagnon

you need to ask a medical professional this - one who understands sports medicine (otherwise you may just get the lazy "don't lift heavy weights" reply that's not true in most cases)........ find out what exercises you can do safely to replace squats. It needs to be someone who knows sports medicine and your specific condition, because otherwise you may replace squats with something else that also causes the same issue, or you may end up avoiding exercises that are actually safe for you to do.

kdeaux1959

1. Even if it "sounds" like what it is, you need a proper diagnosis before developing your program so I strongly suggest getting a formal evaluation and recommendations from a certified Orthopedic.

2. You may well be able to substitute some leg press work in lieu of the squats (I know, there are those who would NEVER suggest a machine... but it would be better than nothing... However, once again, you need a formal evaluation and recommendation of orthopedics and physical therapists.

I have had a history of knee issues which prevented squats early on... However, over time and strengthening my knees through other exercises, I have been able to not only start performing some light squats to near parallel and even some running... It takes time but many injuries can indeed be reversed... with proper guidance.

VBnotbitter

Thanks guys, you're absolutely right I do need to see someone formally. I have that health professional's stubborn refusal to make a doctors appointment when I can just stop and ask them stuff in the corridor - it doesn't always benefit me.