Eliminate Hip Pain with Squatting
Understanding Hip Pain During Squats
Experiencing a pinching sensation in your hip while squatting? You're not alone. Hip pain during squats can stem from various factors, including:
Hip Strength and Mobility: Limited mobility or strength can restrict your range of motion.
Core Stability: A weak core may lead to improper form.
Ankle Mobility: Restricted ankle movement can affect squat depth and form.
Squat Mechanics: Incorrect technique can place undue stress on the hips.
Addressing these areas is crucial for pain-free squatting.
Assessing Your Squat Mechanics
Proper squat mechanics are vital. Consider the following:
1. Starting Position
Your squat stance should suit your body type. Some individuals find a narrow stance comfortable, while others prefer a wider stance with feet turned slightly outward. Experiment to find what feels best for you.
2. Knee Tracking
Ensure your knees align with your toes during the squat. Aim to drive your knees in the direction of your third and fourth toes to prevent them from caving inward.
3. Trunk Position
Maintain an upright chest without excessive rounding or arching of the lower back. Poor abdominal strength or limited spinal mobility can cause form issues.
Exercises to Alleviate Hip Pain
Incorporate the following exercises into your routine to improve mobility and strength:
Hip Mobility Exercises
Kettlebell Weight Shift: Enhances hip mobility by encouraging movement through the hips. See a video demonstration of the exercise HERE
Banded Hip Mobilizations: Targets hip joint mobility to reduce stiffness. See a video demonstration of the exercise HERE.
Strengthening Exercises
Standing Hydrant: Activates the gluteus medius, promoting hip stability. See video demonstration of the exercise HERE.
Hollow Hold with Alternating Knee Extension: Strengthens the core, supporting proper squat form. See video demonstration of the exercise HERE.
Squat-Specific Exercise
Banded Squat with Plate: Reinforces correct knee tracking and trunk posture during squats. See video demonstration of the exercise HERE.
These exercises can be integrated into your warm-up routine to prepare your body for squatting and reduce hip discomfort.
Frequently Asked Questions:
Why do my hips hurt when I squat?
Hip pain during squats is often caused by limited mobility, poor form, or muscular imbalances. Common culprits include tight hip flexors, weak glutes, or restricted ankle movement, all of which can disrupt proper squat mechanics.
Should I stop squatting if I feel hip pain?
Not necessarily. Squatting isn’t the problem—how you’re squatting might be. Rather than avoiding the movement entirely, modify your stance, limit depth, and incorporate mobility or activation work. If pain persists, consult a physical therapist.
What kind of stretches or exercises help hip pain with squats?
Dynamic warm-up movements like kettlebell weight shifts or banded hip mobilizations can loosen tight joints. Glute activations like standing hydrants and core exercises like hollow holds also help reduce strain on the hips during squats.
Final Thoughts
Addressing hip pain during squats involves a comprehensive approach, focusing on mobility, strength, and technique. At Athletic Edge Physical Therapy, we specialize in personalized programs to help you move pain-free and achieve your fitness goals.
