Hip Pain after/during heavy squats

cherriegh

Hi, I've been doing stronglifts for a while and have seen great results! lately i cant do heavy lifts to last rep as my right hip joint becomes too painful i cant even bend afterwards. I only managed to do 5X2 at max weight

what could be the cause? i dont think its arthritis im still young but 2weeks ago i changed my diet eating at a bigger deficit but getting more than enough protein for muscle repair....
Should i do high rep with less weights and cardio?

JasonDetwiler

At some point every lifter outgrows SL5x5. What kind of weight are we talking about? You could have an imbalance or an injury, but it could be that you're just squatting too much and need more recovery time in between squatting sessions. Need more information.

Capt_Apollo

are you warming up properly? i know that a lot of people tend to skip warm ups. try doing this for a nice ten minute warm up. http://www.nerdfitness.com/blog/2012/01/09/warm-up/ it really works out most parts of your body. if you don't have a jump rope, jump on the treadmill for 6-8 minutes for a quick jog.

wmagoo27

I have seen this problem in newer lifters with poor form. Adjust your stance and make sure your knees track out over your toes.

ilovedeadlifts

90% chance that it's just tight hip flexors and poor hip mobility.
I had the same trouble when I was squatting 3x per week. I worked on foam rolling and band distraction and I was fine within a couple of weeks.

Moblitywod.com has some great info

http://www.youtube.com/watch?v=jsUISMcXeCM
http://www.youtube.com/watch?v=UY31J5BeKrg

cherriegh

I warm up for 10minutes running or just fast walking to get blood circulating. I think my form is ok i haven't had any problems in the past this just started now.

I'm not a heavy lifter yet only squatting 110lbs.

wellbert

How wide is your stance? Direction of toes? What shoes are you wearing? High bar or low bar?

jaweiss1

Young woman with hip pain during squats - you may want to have an orthopedist examine your hips for the possibility of acetabular dysplasia or femoroacetabular impingement. Have you ever had hip pain associated with other physical activity, before starting to do squats? Is this the first time in your life that you have done vigorous exercise involving squatting motion?

cherriegh

First time doing heavy squats, ive always been a cardio person. Hips shoulder width apart, i use normal trainers, toes not pointing outwards.
I watched a video from Stronglifts and had pointers from a trained at gym never had a problem till now... Today i pushed thru the pain wasnt too much

swbernstel

Hi,
I had this same problem a while back. I already knew I had pincer type femeroacetabular impingment (http://hipfai.com/). After finding this out, I started taking Glucosamine Chondroitin and MSM. Don't start these supplements w/out seeing a doctor first. I'm not trying to be a pill pusher. The only reason I bring this up is that I can testify that they work. If I stop taking them, after a couple of days, I have tremendous pain just walking around. This occurred before I started lifting.

When I started lifting, first couple of weeks went by great, then started feeling pain in places that working out hadn't caused pain in before. I talked to a trainer and started doing more exercises to build up the muscles and tendons directly around the hip (hip adductors, hip abductors, etc.). For a 6'-5" 300 guy, these can feel quite a bit emasculating, but they are by far the best thing I could have ever done for my hips. I could never get a huge range of motion due to the physical limitations of my hips, but everything I did in that range felt so much better.

The other thing I did that helped my comfort level and helped my numbers go up was switching from a body building stance (feet barely outside the shoulders, bar on top of the shoulders, feet straight) to a power lifting stance (feet spread much further apart, bar resting on the shoulder blades or the meaty part of the traps, toes pointed outward radially to the spine). In both stances, knees never go past the toes, EVER! And thighs are at least parallel to the floor at the bottom of the squat. Type of footwear never seemed to make a difference.

Sorry if I rambled on too much. I hope some of this helps you.

Sam