Hip flexor pain when squatting

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weese17
weese17 Posts: 236 Member
in Fitness and Exercise
I've been lifting for about a year, but only started squatting heavy multiple times a week (Stronglifts) back in January. So perhaps this is an overuse injury, but I'm looking for info/experience in case it's a matter of form/flexibility or something else entirely.

Anyway! I'm having sharp hip flexor pain during squats. The pain is significant, and it's there whether I do front, goblet, BB or even bodyweight squats, normal or sumo squat, parallel or ATG. I'm extremely flexible - hypermobile, in fact - so it's not a matter of my calves/ankles/hips lacking a full ROM. I have changed my stance several times over the course of the last few months, trying to find the position that will allow me maximum glute activation since I'm naturally more hamstring-dominant. I've been very conservative with the weight progression - currently lifting 60kgs for 5x5 in a wide sumo stance.

I was having some back pain that I thought was twisted vertebrae, but when I saw my PT about it two days ago, she said that my right glute was extremely tight and that it was causing a chain reaction of tightness up my spine. I'm wondering if this is somehow related to the hip flexor pain, since it's all in the same area and both problems started around the same time.

Any thoughts? Thanks!
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Replies

  • Crankstr
    Crankstr Posts: 3,958 Member
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    interested.
  • Gwyn1969
    Gwyn1969 Posts: 181 Member
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    Hip flexor tendonitis can develop due to a form problem that often occurs in the low bar back squat. You didn't say if you were squatting low bar or not. If you are, you need to check your forward knee travel.

    The knees should only travel forward for the first third to half of the descent. When they reach the furthest point forward, you need to sit back and stay tight in the hole. If your knees move forward at the bottom of the squat, you have relaxed your hamstrings. At this point, tension is put on the hip flexors at the point where they attach proximally (that means at the hip, or the ASIS). They get pulled on pretty hard, and you can develop tendonitis there. Once you have it, it's hard to get rid of, but over time, squatting properly will itself rid you of this issue.
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
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    In to see the responses.
  • Gwyn1969
    Gwyn1969 Posts: 181 Member
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    Other people with this issue have reported that they had a great result when they found a good ART practitioner. (Active Release Technique - in other words, a vicious massage).
  • weese17
    weese17 Posts: 236 Member
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    Hip flexor tendonitis can develop due to a form problem that often occurs in the low bar back squat. You didn't say if you were squatting low bar or not. If you are, you need to check your forward knee travel.

    The knees should only travel forward for the first third to half of the descent. When they reach the furthest point forward, you need to sit back and stay tight in the hole. If your knees move forward at the bottom of the squat, you have relaxed your hamstrings. At this point, tension is put on the hip flexors at the point where they attach proximally (that means at the hip, or the ASIS). They get pulled on pretty hard, and you can develop tendonitis there. Once you have it, it's hard to get rid of, but over time, squatting properly will itself rid you of this issue.

    Thanks! I actually do high bar squat since I use a manta ray. I checked my form just now anyway and it does look like I'm sitting back far enough, but tendonitis does seem like a possibility. I seem to be prone to it, alas.
  • weese17
    weese17 Posts: 236 Member
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    This was a problem for my husband, and even caused IT band and knee problems as well as the hip flexor and back problems.

    Combining glute stretches and foam roller massage has been incredibly helpful.

    Thanks! I pulled out the foam roller yesterday and have started working. My PT said a few of my quadriceps muscles were extremely tight where they attached to the front of my pelvis, and it was making my IT bands sore, too.
  • Gwyn1969
    Gwyn1969 Posts: 181 Member
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    This was a problem for my husband, and even caused IT band and knee problems as well as the hip flexor and back problems.

    Combining glute stretches and foam roller massage has been incredibly helpful.

    Thanks! I pulled out the foam roller yesterday and have started working. My PT said a few of my quadriceps muscles were extremely tight where they attached to the front of my pelvis, and it was making my IT bands sore, too.

    My understanding is that the problem I described was endemic to low bar, but not such an issue with high bar or overhead squats, so it's probably related to something else. Can you get in there with a lacrosse ball?

    Whoops, I meant to quote your other response, oops. :-)
  • SueSlick
    SueSlick Posts: 268 Member
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    Bump...didn't hubs talk about this the other day?
  • weese17
    weese17 Posts: 236 Member
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    My understanding is that the problem I described was endemic to low bar, but not such an issue with high bar or overhead squats, so it's probably related to something else. Can you get in there with a lacrosse ball?

    So I read your post, pulled out my ball and started working -- HOOO BOY! I think my voice just changed several octaves. :D Man oh man, that felt soooo bad/good!
  • weese17
    weese17 Posts: 236 Member
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    Bump...didn't hubs talk about this the other day?

    Today, as a matter of fact. I haven't even read his post, though! :D
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
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    I was having this problem too. I started doing hip flexor specific stretches before squats and I am no longer experiencing the hip flexor pain. I just searched for hip flexor stretches on youtube and did the ones that seemed reasonable. Mostly, I do low lunges. I stretch out the lunge until I can feel it in my hip flexors and hold it for 30 seconds, then do the other leg. I also do another one where I lean forward slightly holding the bar with my left hand. I use my right hand to bring my foot to my butt and stretch that out for 30 seconds, then do the other side. Also, the pose in the OP's picture would work pretty well to stretch the hip flexors. Another thing that helped is warming up with some kind of cardio beforehand for 5 minutes. I'm guilty of skipping this step beforehand and it really does help me. Hope this made some kind of sense and that it helps.
  • clanmcvicar
    clanmcvicar Posts: 6 Member
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    I've been lifting for about a year, but only started squatting heavy multiple times a week (Stronglifts) back in January. So perhaps this is an overuse injury, but I'm looking for info/experience in case it's a matter of form/flexibility or something else entirely.

    Anyway! I'm having sharp hip flexor pain during squats. The pain is significant, and it's there whether I do front, goblet, BB or even bodyweight squats, normal or sumo squat, parallel or ATG. I'm extremely flexible - hypermobile, in fact - so it's not a matter of my calves/ankles/hips lacking a full ROM. I have changed my stance several times over the course of the last few months, trying to find the position that will allow me maximum glute activation since I'm naturally more hamstring-dominant. I've been very conservative with the weight progression - currently lifting 60kgs for 5x5 in a wide sumo stance.

    I was having some back pain that I thought was twisted vertebrae, but when I saw my PT about it two days ago, she said that my right glute was extremely tight and that it was causing a chain reaction of tightness up my spine. I'm wondering if this is somehow related to the hip flexor pain, since it's all in the same area and both problems started around the same time.

    Any thoughts? Thanks!

    Have you tried a Crossfit site for info? They are extremely helpful and have a lot of blurbs and info about these kind of things - or find a crossfit gym in your area and go and have a chat with them for some personalised service! They will show you the hip flexor stretches and things to help increase muscle stability in that area. My Crossfit gym contains a mini super power lifing pocket rocket by the name of Georgina - she is awesome with info, and does olympic powerlifing. You might find someone similar there. Just a thought!
    Luck **
  • CoachDreesTraining
    CoachDreesTraining Posts: 223 Member
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    Is the pain very local and sharp, almost like a pinch, or needle poke?

    To me, it sounds like you have femoroacetabular impingement (FAI), or a hip impingement.

    This is a good test to diagnosis the problem. You'll feel a sharp pain at the 0:55 mark if you have a hip impingement.

    http://www.youtube.com/watch?v=XA1VSK5NBCk
  • princesspita
    princesspita Posts: 28 Member
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    Is the pain very local and sharp, almost like a pinch, or needle poke?

    To me, it sounds like you have femoroacetabular impingement (FAI), or a hip impingement.

    This is a good test to diagnosis the problem. You'll feel a sharp pain at the 0:55 mark if you have a hip impingement.

    http://www.youtube.com/watch?v=XA1VSK5NBCk


    Exactly my thought too when I read the initial post.
  • weese17
    weese17 Posts: 236 Member
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    Is the pain very local and sharp, almost like a pinch, or needle poke?

    To me, it sounds like you have femoroacetabular impingement (FAI), or a hip impingement.

    This is a good test to diagnosis the problem. You'll feel a sharp pain at the 0:55 mark if you have a hip impingement.

    http://www.youtube.com/watch?v=XA1VSK5NBCk

    Oh my gosh - YES, that is the pain exactly. Off to google this.
  • weese17
    weese17 Posts: 236 Member
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    Uh oh.

    If it's a hip impingement, I appear to be screwed. :/ I guess I'll call my doc.
  • CoachDreesTraining
    CoachDreesTraining Posts: 223 Member
    Options
    Is the pain very local and sharp, almost like a pinch, or needle poke?

    To me, it sounds like you have femoroacetabular impingement (FAI), or a hip impingement.

    This is a good test to diagnosis the problem. You'll feel a sharp pain at the 0:55 mark if you have a hip impingement.

    http://www.youtube.com/watch?v=XA1VSK5NBCk

    Oh my gosh - YES, that is the pain exactly. Off to google this.

    Oops...diagnose*


    Foam rolling and some glute activation exercises should help!
  • jaweiss1
    jaweiss1 Posts: 71 Member
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    Oops...diagnose*


    Foam rolling and some glute activation exercises should help!
    Foam rolling and glute activation exercises are not going to do anything for FAI. Both cam and pincer FAI are pathomorphologies of bone shape.
  • jaweiss1
    jaweiss1 Posts: 71 Member
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    Uh oh.

    If it's a hip impingement, I appear to be screwed. :/ I guess I'll call my doc.
    See if you can find a hip specialist who is familiar with FAI. Ultimately, radiographs are needed to confirm or rule out the diagnosis.
  • lizlee8
    lizlee8 Posts: 92 Member
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    bump for great responses

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