squatting barefoot?

Tessyloowhoo
Tessyloowhoo Posts: 504
in Fitness and Exercise
The key points of the thread:
Current program: 5x5 stronglifts with some added compound lifts for fun (pushcleans, frontsquats, straight legged deadlifts.. etc)+HIIT
Problem: Severe Hip flexor pain the day after i squat heavy.
Possible solution: squatting barefoot?

For the past 3 weeks, after i add weight to my squats, i was having horrible hip pain for days after. The pain wasn't DOMS it was definitely a type of pain that made me say "I never want to squat ever again." For all of those weeks i was squatting in nike running shoes and thought nothing of it.

Last week at the gym i forgot my shoes, so i just decided to go all natural and squat barefoot (having seen guys do it before in the gym).... The outcome i was able to move up in weight and have NO PAIN.

What are your thoughts about lifting heavy while barefoot?
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Replies

  • Kate814
    Kate814 Posts: 145
    Some gyms won't allow you to (mine claims its dangerous- you could drop a weight on your toe. I'm thinking it would hurt shoes or no shoes). But depending on the type of shoes your wearing, the lift and angle of the footbed could be throwing off your form just a little. In this case it would help. I know plenty of people who have different shoes with no/little support and a flat foot bed for leg days and it has helped them.
  • kirkor
    kirkor Posts: 2,530 Member
    I always squat and deadlift barefoot

    not sure about the relationship to hip flexor pain though

    have you had someone review your form? are you doing highbar or lowbar? keeping knees out?
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    I squat/deadlift wearing chuck taylors. I don't know if it will help your hip flexors, but it helps my balance and therefore I can lift heavier. Also, they're pink.

    As for your hips....sorry to ask such a stupid question, but are you warming up and stretching properly? I often have hip flexor pain from squatting and since I actually started taking care of them by doing warm up body weight and/or goblet squats, stretching them between sets, etc it's made a big difference.
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    I completely agree. I love squatting barefoot or in some cozy socks. The movement becomes more natural/controlled. Last time I used my Adidas sneakers, but they're pretty flat and not bad. Barefoot is definitely the way to go :drinker:

    ETA: when my hip flexors/groin area/ligaments feels wack, I do some body weight hip thrusts and try and hold them up. If you have time do a few sets of hip thrusts prior to squatting/dead-lifting. They really help loosen/stretch that area.
  • Mia_RagazzaTosta
    Mia_RagazzaTosta Posts: 4,885 Member
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    I squat and deadlift in those.

    But my gym is in my garage. The boss (me) doesn't mind.
  • Jennloella
    Jennloella Posts: 2,286 Member
    I personally workout and lift barefoot (except treadmill and spin bike) because my gym is in my home and is all padded. Not sure how it could relate to your pain though, but very interesting!
  • beckyboop712
    beckyboop712 Posts: 383 Member
    I've seen too many *almost* severed digits to do anything barefoot in a gym. I will, however, lift in my vibrams.
  • Flyersteve18
    Flyersteve18 Posts: 53 Member
    Squat barefoot or get a solid shoe with a flat sole. Otherwise, try to do some stretches/foam roll your hips/hamstrings/quads/calves. Doing them on rest days will greatly improve your form and diminish pain :)
  • karlahere
    karlahere Posts: 79 Member
    Hmm, get it checked. It sounds like you're injured. Ask your doctor how long you have to rest and then take a break. You might also need to deload before you can get back on track.

    And then ask someone to check your form. Hip pain is a very common injury developed due to poor form.

    It will take longer to progress through the program but don't worry: it's better to go at it slowly and safely.
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    I like lifting in my almost-zero drop inov-8 shoes. (I think they're 3mm drop.)
  • Tessyloowhoo
    Tessyloowhoo Posts: 504
    Time to go shoe shopping for some chucks.... poor poor me!

    Also, thanks for the concern but my pre and post workout stretching program is very complete!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Some gyms won't allow you to (mine claims its dangerous- you could drop a weight on your toe. I'm thinking it would hurt shoes or no shoes). But depending on the type of shoes your wearing, the lift and angle of the footbed could be throwing off your form just a little. In this case it would help. I know plenty of people who have different shoes with no/little support and a flat foot bed for leg days and it has helped them.

    Agreed.

    I prefer "no-support" shoes personally, but a lot of people advocate barefoot. And there are shoes designed specifically for big lifts like squats.
  • dinosnopro
    dinosnopro Posts: 2,177 Member
    Don't ignore your prehab and rehab work (foam rolling, stretches, ect.) both will help with the pain.
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Time to go shoe shopping for some chucks.... poor poor me!

    Also, thanks for the concern but my pre and post workout stretching program is very complete!

    I'm not saying you're wrong, but I'm struggling to know how anyone could possibly know this for certain. There are hours and hours of potential stretches/prehab exercises/techniques one could do prior to any one specific lift. Are you foam rolling? Stretching primary and antagonist muscles? Down- and up-stream from the target group? Voodoo flossing/compression work? Lacrosse/golf ball rolling? ART? Sports massage? Appropriate assistance exercises?

    I'm reasonably thorough in my pre- and post- work, but in no way do I know that it is "very complete"...

    ...and if I was having pain issues as you describe, it would cause me to be even less certain.
  • Tessyloowhoo
    Tessyloowhoo Posts: 504
    Time to go shoe shopping for some chucks.... poor poor me!

    Also, thanks for the concern but my pre and post workout stretching program is very complete!

    I'm not saying you're wrong, but I'm struggling to know how anyone could possibly know this for certain. There are hours and hours of potential stretches/prehab exercises/techniques one could do prior to any one specific lift. Are you foam rolling? Stretching primary and antagonist muscles? Down- and up-stream from the target group? Voodoo flossing/compression work? Lacrosse/golf ball rolling? ART? Sports massage? Appropriate assistance exercises?

    I'm reasonably thorough in my pre- and post- work, but in no way do I know that it is "very complete"...

    ...and if I was having pain issues as you describe, it would cause me to be even less certain.
    Went to a physical therapist to get a targeted routine set up for me... no clue what the names for exercises are but since it is a prescribed tailored routine and adds 30 min to my workout... i feel pretty comfortable saying it is complete. i could be wrong but meh i feel good about it.

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