hip flexor pain while squatting, specifically coming out of a squat. i've seen these threads a couple of times on here, but i never bothered to read them, because it didn't concern me. now it does (right side only). what do?
This thread again
Adam Wilson
Ethan Bell
My theories
1. adductor trigger points
2. hip flexor or quad trigger points
3. tight hip flexors
4. weak hip flexors
5. weak adductors
6. weak abdominals
7. piriformis trigger points
try working on all of these things for 2-3 weeks. if it doesnt go away or increases in severity, see a sports medicine specialist.
John Gutierrez
what do you mean by trigger points?
Robert Hughes
Sometimes parts of the muscle bunch up and adheres together and becomes 'stuck'.
These trigger points can impair range of motion, smooth movement of the muscle, can cause pain directly where the trigger point is, or in adjacent muscles/joints.
Nathan Harris
so lacrosse ball massage it is? because i doubt it's because of weak hip flexors/abdominals. been working them a lot more lately and haven't had problems before
Xavier Peterson
I had this a few months back. If the pain is bad or starts getting worse, take a week off of squatting. Start doing starting stretch 3+ times a week and do extra rounds of the kneeling lunge, it targets the flexors directly.
Jonathan Russell
Try this stretch when you can and before squatting.
Josiah Williams
Foam roll it until it goes away. Be patient.
Cooper Gray
Honestly, bro, you'll want to read a book about the subject. Be your own doctor.
As for what trigger points are, briefly speaking, they're points in the muscle where the fibers have formed a ball. Normally, all the fibers in a muscle have the same diameter, but if one of the fibers has these knots in them, their length becomes decreased, and it becomes painful to use them.
the knots respond very well to manual physical therapy, but you gotta know they're there and what to do about them.
Hence... read a book.
I can recommend "Trigger Point Therapy" by Clair and Amber Davies.
Sincerely,
t. Physio-Student
Luis Anderson
Read that book, its one of the best on trigger points ive ever read
Brandon Perry
thanks guys, i'll stretch and massage more and if that doesn't help, look into trigger points
Luis Allen
stretch after every workout where you hit legs
and warmup hip flexors properly. What basically cured my hipflexor pains was warming up with the goodmorning-squat, olylifters do.
Michael Ward
whatever you do, do NOT blindly go stretching a sore muscle. why the fuck anyone would recommend stretching a muscle that is somehow irritated already is way beyond me, especially in this particular case:
you most probably have anterior femoral glide.
ericcressey.com
tl;dr: DO NOT STRETCH YOUR HIP FLEXORS, IT CAN MAKE IT WORSE. push your knees out more when you squat, stop overextending your back and finish the movement by squeezing your glutes to fully extend your hips. you can also try the hip abduction machine to warmup for squats.
if the pain is severe you might want to take the week off of squatting. you can massage the muscle and maybe stretch it very carefully.
Isaac Williams
only good advice in this thread.
Connor Taylor
I was getting the same thing, switched from low bar to high bar squats with a narrower stance and the issue went away.
Kevin Butler
FOAM ROLLER
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>it works. I'm over 45. Geeezer. Squatted 425 a month ago.... not on TRT, etc.....
Hudson Rivera
you have a sports hernia. follow the guide to fix it. It goes away in two weeks or so.
orthoinfo.aaos.org
Jacob Watson
is the pain sharp? i thought i had a sports hernia, turns out it was just the waistline on my pants pinching my skin in that exact area, just pull up your pants to your actual waist or wear stretchy pants
Jackson Hall
I've got a pain in my right hip flexor area. Already had a sonogram to check for hernia, since I previously had an inguinal hernia on the other side. They never called me back so I assume it's not a hernia.
Shit's annoying and getting worse every squat, it seems.
Nathaniel Robinson
i have this in my right leg. mines a different story though.
i did tons of internal hip stretching to stop walking like a penguin. now at some point i walked with my feet straight forward (feelsgood) the sad part is that i had no idea that this owuld be bad for my squat.
so i squat normally and dont realize i have a wider range of motion. then suddenly i squat weight on muscles that i have never used in my life.
it fel like i cracked my fingers but instead it was in the exact place as op's image. not really painful at the time. squatting started to hurt though
i stopped squatting for like 3-4 months to let it heal and i dont really feel it anymore in my daily life but i just started squatting again and its still nagging there. not alot and i can squat through it. but i wonder if i will injure it if just keep squatting and building up weight..
Jason Allen
and i need to add this feeling isnt directly my hip flexor. i dont feel it when i do the couch stretch. its more to the inside.
Owen Davis
Foam roller. Roll the shit out of everything along that chain. Quads, calves, glutes, hip adductors, whatever. 10 reps or until you don't feel tight there anymore, every day before and after bed.
Caleb Young
>stop for a few weeks
>come back slowly
>do alternative exercises
>think about getting a physical to check for hernias
Every single doctor on the planet will tell you these things. Chances are it's a exercise related injury, and it's likely minor. It WILL GET WORSE if you keep pushing it.
Don't bother with any of the myofascial BS or "trigger point" BS. You need someone to get in there, feel your superficial ring and check if you got anything poking out of it that shouldn't be. If you don't want to get checked for hernias, then just lay off it for a bit.
Also, think about having someone check your form when squatting.
Jeremiah Lee
I had this pain at one point and took time off from squatting and deadlifting for a few months with no benefit. It has been a while since I dealt with it but a specialist found it was a very inflamed hip joint. To correct it I just went with advil for a few days, spent a bit longer warming up with lighter squat sets and reset my squat some.
The cause I believe came from leaning too far forward coming out of a squat as my form was breaking down when pushing new records. The family doctor and physical therapist I saw originally both pointed to a hip flexor because the pain is in the same spot so I wasted a few months stretching and rolling a non problematic hip flexor. The pain still took a month or two to go away completely but it gradually got there.
Brody Flores
>advil
how does taking a painkiller remove the problem ?
Eli Perry
Anti inflammatory or any NSAID
Nathan Martin
advil is an anti-inflammatory drug.
Lucas Bailey
i thought it was just ibuprofen.
Liam Ross
how much and how often did you take ?
William Walker
no, ibuprofen is ibuprofen
use your fucking eyes and read the complicated scary words on the bottle you illiterate fit fuck holy shit how do you live put down the heavy things and pick up a fucking book retard
Gavin Campbell
Jose Rodriguez
LOOK UP IT BAND STRETCHES
FOAM ROLL TOO
Samuel Ortiz
I followed Rippetoe's recommendation, Google ibuprofen protocol and you should get some results of him talking about it. I followed it once and went a little under his recommendation because he likes to go overkill on everything but it worked for killing the original inflammation.
Josiah Mitchell
Ibuprofen is advil which is a NSAID.
Heres your (You)
Logan Cooper
Look up femoral anterior glide syndrome (FAGS) no joke. It's the problem. Caused by weak or not activating the glutes enough etc.
William Bailey
So how do you fix it?
Thomas Wright
>ibuprofen protocol
3200 MG A DAY WTF.
the box says no more then 1200 a day.
Tyler Davis
>femoral anterior glide syndrome
i dont feel any grinding or pain at all when i deadlift so i guess thats not it. and also no grinding when i squat. just pain in that area.
David Bennett
Kneeling lunges stretches the actual hip. You wanna keep your thigh straight down and posteriorly tilt your pelvis (shove your balls up in the sky). You will feel the difference
Cooper Nelson
I just recently had this problem go away. Because my right leg is dominant I would use it to push more weight, which would make the barbell dip on the right side. I also didn't keep my butt back so I would lose the tightness in the posterior chain and use the anterior muscles to pull me up, which put weight on my toes rather than the heel.
Take enough time off so that the pain goes away and then really work on form at lower weights. Add more weight when you complete work sets with no pain.
Camden Lopez
Adjust your pants trust me thats it
Caleb Howard
>hipflexors
>"massage the MUSCLE"
yep this guy dosnt know what he is talking about
Anthony Rodriguez
just stretch and do leg lifts while lying on bed...did you rest? This is also from doing too much. Just stop deadlifting and squatting and it will go away.
Austin Scott
Your obliques are weak, so the hip flexors have to take over for them.
1. stretch the hip flexors
2. strengthen the obliques
This is a very common problem among dancers, and that is the fix.
Blake Brown
See a doctor and check it.
Had the same problem, its an Hernia.
Stop straining your abs, forget about the legs, squat empty bars only, dont run.
2 months and you should be fine