Should I quit SQUATS? :(

NovemberJune

I had SPD (http://en.wikipedia.org/wiki/Symphysis_pubis_dysfunction) during my last pregnancy in 2010. Then my hips and pelvis were just fine for a couple of years, and one of those years I was exercising daily. Then in May of this year, my hips got so bad that I had to stop doing any kind of jumping, jogging, lunging, etc. I see a chiropractor and he explained to me that it would take some time for my adjustments to last so at first I was going 4-6 times per month, then down to 2 times per month, and here lately just once per month. I'm not good at explaining it but basically the joints aren't stable and will get misaligned easily.

I joined a gym In May so I could use ellipticals which don't seem to bother my hips at all. And a great thing about joining the gym was that I got to start lifting! I started lifting in July. Squats, overhead press, assisted chin ups (working toward just chin ups lol), chest press, dead lifts. I had been telling myself that deadlifts and squats would be good because they would strengthen my hips and then they will be more stable (which is part of the theory behind the stretches/yoga that I do for my hips. it's meant to strengthen and stretch and stabilize).

I quit deadlifts maybe in September because I felt like they were hard on my hips. :indifferent:

Now this week my hips have gotten as bad as they were in May again and I just had an adjustment last Monday and I've been in bad need of one since Wednesday or Thursday.

I am thinking that maybe I have been in denial and that I need to quit doing weighted squats as well. But then how will I work out my lower body?? :sad: Any thoughts? My problems are where the hips meet the pelvis, if that makes sense.

IronDame

Maybe lighter weight and more reps?

monty619

use lighter weights and work ur way up.. dont quit squats and deadlifts they are the MOST IMPORTANT EXERCISES ON THE FACE OF THE EARTH!!!


most likely u have bad form... have someone teach you how to do them correctly, they are natural movements for the body to do and shouldnt hurt at all unless u have pre-existing injuries.

amy1612

use lighter weights and work ur way up.. dont quit squats and deadlifts they are the MOST IMPORTANT EXERCISES ON THE FACE OF THE EARTH!!!


most likely u have bad form... have someone teach you how to do them correctly, they are natural movements for the body to do and shouldnt hurt at all unless u have pre-existing injuries.

These things, but see your doc, check everything is ok too.

I'd recommend doing a lot of mobility exercises to go with them, foam rolling and stretching is good for opening up the hips more

NovemberJune

Thanks you all! I did step back on weight a bit recently. I started at 45 and moved up slooooooooooowly to 85 but just stepped back to 65-75, so it isn't as challenging. But I do want to challenge myself, but not hurt myself of course.

*Sigh* Well I'm glad so far you all are telling me what I want to hear since I don't want to quit squatting lol

And the yoga and stretching I do will help if I will stick to it and not only do it when I'm having problems. which is what I've been guilty of in the past.

use lighter weights and work ur way up.. dont quit squats and deadlifts they are the MOST IMPORTANT EXERCISES ON THE FACE OF THE EARTH!!!


most likely u have bad form... have someone teach you how to do them correctly, they are natural movements for the body to do and shouldnt hurt at all unless u have pre-existing injuries.

These things, but see your doc, check everything is ok too.

I'd recommend doing a lot of mobility exercises to go with them, foam rolling and stretching is good for opening up the hips more

repmlrs

do the squats and stuff till you feel and hear snapping and ripping...that means its working!

LovelyVegetarian

I just wanted to THANK YOU for your post. You made me realize that I had SPD during my last pregnancy. I never told my doctor about it but the pain in my right hip was terrible and reading about it (after reading your post), I realize this is exactly what it was!!!! Feels good to know finally!

NovemberJune

do the squats and stuff till you feel and hear snapping and ripping...that means its working!

Thanks

NovemberJune

Sure I know how you feel! It was pretty bad during my pregnancy! Especially just rolling over in bed, going up steps, etc :sick:

I just wanted to THANK YOU for your post. You made me realize that I had SPD during my last pregnancy. I never told my doctor about it but the pain in my right hip was terrible and reading about it (after reading your post), I realize this is exactly what it was!!!! Feels good to know finally!

SHBoss1673

DO NOT do any squat of dead lifts without first going to your otho and confirming that it's safe to do so. Once they give you the go ahead, I would first see a physical therapist that specializes in hip and girdle joints, get a rehab plan, and follow it. your mid-section connects directly to your Lumbar spine in hundreds of places, this is not something you want to test yourself on, please don't start doing squats without first having a plan in place.

I'm a certified US Olympic weight lifting coach, if someone came to me with your condition and concerns, I wouldn't let them near a squat rack without first seeing the plan that their physical therapist put together.

skinnyforhi

DO NOT do any squat of dead lifts without first going to your otho and confirming that it's safe to do so. Once they give you the go ahead, I would first see a physical therapist that specializes in hip and girdle joints, get a rehab plan, and follow it. your mid-section connects directly to your Lumbar spine in hundreds of places, this is not something you want to test yourself on, please don't start doing squats without first having a plan in place.

I'm a certified US Olympic weight lifting coach, if someone came to me with your condition and concerns, I wouldn't let them near a squat rack without first seeing the plan that their physical therapist put together.

THIS. I have a bad back and I've had to give up some of my favorite exercises for low-impact ones. I tried different low-impact exercises, picked the ones I enjoy, and I'm still seeing results (and I have new favorite exercises--I got over it). Get a recommendation for a good ortho.

skinnyforhi

DO NOT do any squat of dead lifts without first going to your otho and confirming that it's safe to do so. Once they give you the go ahead, I would first see a physical therapist that specializes in hip and girdle joints, get a rehab plan, and follow it. your mid-section connects directly to your Lumbar spine in hundreds of places, this is not something you want to test yourself on, please don't start doing squats without first having a plan in place.

I'm a certified US Olympic weight lifting coach, if someone came to me with your condition and concerns, I wouldn't let them near a squat rack without first seeing the plan that their physical therapist put together.

Sorry I accidentally double-posted and have no idea how to delete the second post. Just take it as a strong strong second of the above advice!

kenazfehu

I'd want to check with a physical therapist first.

auria17

Hi,

I think it might be good to get a trainer that works in rehabilitation and get a leg routine from them. There would be nothing worse than injuring yourself worse by trying to get healthy and fit.

NovemberJune

DO NOT do any squat of dead lifts without first going to your otho and confirming that it's safe to do so. Once they give you the go ahead, I would first see a physical therapist that specializes in hip and girdle joints, get a rehab plan, and follow it. your mid-section connects directly to your Lumbar spine in hundreds of places, this is not something you want to test yourself on, please don't start doing squats without first having a plan in place.

I'm a certified US Olympic weight lifting coach, if someone came to me with your condition and concerns, I wouldn't let them near a squat rack without first seeing the plan that their physical therapist put together.

THIS. I have a bad back and I've had to give up some of my favorite exercises for low-impact ones. I tried different low-impact exercises, picked the ones I enjoy, and I'm still seeing results (and I have new favorite exercises--I got over it). Get a recommendation for a good ortho.

Thanks you two! This was what I was afraid I'd hear. I did get X-Rays before I saw my chiro and based on those my hips and joints are healthy and no issues! I know I need to ask my chiro but he is the type of guy who just tells everyone to walk for their exercise and ... well.... that's not the answer I want to hear :indifferent:

But I know I need to be smart and not injure myself or I won't be able to walk anymore!

Thanks again everyone....

HodderAL

I have had trouble with my hips, though not as bad as you. I found that (for me personally) working on strengthening my hips helped. The most effective was a Spider Plank:

To do the Spider Plank:
Get into plank position-with hips lower than shoulder level.
Tighten your abdominals (pulling them to the spine).
Pull the right knee to the right elbow, bending both elbows while keeping the core engaged.
Repeat with the left knee to left elbow.

When I started doing these, I couldn't do 2 - my hips would constantly "pop" in and out and would scream at me. I didn't push through that discomfort or pain, I stopped when my body told me "enough was enough". I don't want to sound like I'm advocating injuring ourselves. Slowly I kept working on strengthening the muscles and now I don't have near as much trouble with my hips.

I'd certainly ask your doctor though before trying it. Everyone is different.

NovemberJune

Hi,

I think it might be good to get a trainer that works in rehabilitation and get a leg routine from them. There would be nothing worse than injuring yourself worse by trying to get healthy and fit.

So true! thank you

NovemberJune

Thanks! when I was reading that I was thinking "I can't do that!" but I'm sure with time

I know I need to master my hip yoga workouts and that would help.

I have had trouble with my hips, though not as bad as you. I found that (for me personally) working on strengthening my hips helped. The most effective was a Spider Plank:

To do the Spider Plank:
Get into plank position-with hips lower than shoulder level.
Tighten your abdominals (pulling them to the spine).
Pull the right knee to the right elbow, bending both elbows while keeping the core engaged.
Repeat with the left knee to left elbow.

When I started doing these, I couldn't do 2 - my hips would constantly "pop" in and out and would scream at me. Slowly I kept at it and now I don't have near as much trouble with my hips.

I'd certainly ask your doctor though before trying it. Everyone is different.

RainbootsToBikinis

DO NOT do any squat of dead lifts without first going to your otho and confirming that it's safe to do so. Once they give you the go ahead, I would first see a physical therapist that specializes in hip and girdle joints, get a rehab plan, and follow it. your mid-section connects directly to your Lumbar spine in hundreds of places, this is not something you want to test yourself on, please don't start doing squats without first having a plan in place.

I'm a certified US Olympic weight lifting coach, if someone came to me with your condition and concerns, I wouldn't let them near a squat rack without first seeing the plan that their physical therapist put together.

This. Seriously. None of us are doctors and should be giving you medical advice. Squats are great, but they aren't worth seriously injuring yourself for.

HodderAL

The first time that I attempted them, I failed miserably and didn't go back to them right away. Everything takes time. You know your body best. Maybe you could ask your doctor or a physiotherapist for some other strengthening exercises and work your way through them.

SHBoss1673

Please keep in mind that an x-ray will not tell you whether you have weak stabilizing muscles. Many back injuries are caused by over-exerting weak stabilizer muscles in the hips and back, forcing them to work in ways they aren't supposed to work. This won't show up on an x-ray, nor will many chiropractors be able to diagnose it correctly. Only qualified Orthopedists (or some other specialist MD) and properly trained physical therapists will be able to properly test your muscle function and determine what level of exercise you should be participating in.

NovemberJune

Please keep in mind that an x-ray will not tell you whether you have weak stabilizing muscles. Many back injuries are caused by over-exerting weak stabilizer muscles in the hips and back, forcing them to work in ways they aren't supposed to work. This won't show up on an x-ray, nor will many chiropractors be able to diagnose it correctly. Only qualified Orthopedists (or some other specialist MD) and properly trained physical therapists will be able to properly test your muscle function and determine what level of exercise you should be participating in.

Thank you
It's not what I wanted to hear, but I believe you are right. Darn!

journalistjen

I've had a lot of problems from my knees, and I wondered if I would have to give up squats. I do the Body Pump class at the gym, and it was hurting my knees along with the barometric pressure.

The first thing I did was, quit putting weights on my shoulders. Then I worked on my form. There are several positions you can put your legs in for squats to work different muscles. I started doing a wider plie squat to take more of the strain off of my knees. Along with other cross-training and exercises, I believe this has helped strengthen my knees and other surrounding muscles. It's taken me almost a year to feel completely comfortable doing squats, but I am now starting to add weight back on in class.

If you're gym has a squat rack where the bar is attached to the rack, you can look at putting your feet in several different positions. You can even put your feet forward and slightly lean on the bar. Be sure to keep good form and poke your butt out. It looks weird, but really works your hamstrings and butt.

bcattoes

You should be asking these questions of your doctor or PT. People replying here will have no idea of your condition.