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Yeah, its not getting any better. I have to stretch/warm up longer than the work out. That eases the pain a bit. I just hate to skip squats. I'm probably going to go see my DR. Probably will give me some anti-Inflam, Steriods, etc.
You'd probably be better off seeking out a skilled PT/physio in your area. Getting an Rx is just going to mask the symptoms while the underlying problem still exists.. Which is fine and dandy, until you injure yourself because you can't feel your body limiting you(pain). Just my opinion 🙂
Just a few things.One, what shoes are you wearing?Two, I'd try some stretching and mobility work on your piriformis, rectus femoris, around your achilies, and right behind your knee.
Just a few things.One, what shoes are you wearing?Two, I'd try some stretching and mobility work on your piriformis, rectus femoris, around your achilies, and right behind your knee.
Hi Trev,I use Rogue (Do-Win) 3/4 inch Weightlifting shoes. Switched to them a couple of months ago. I will try stretching these. Probably tonight since its a day off.
I thought so on the shoes.It looks like your hip is impinging slightly and your knees are going to far forward. Now I have no issue with knees past the toes, but you almost seem to be going forward and down rather then straight down or down and back.You should also try doing some glute activation work like side clams and abduction, and maybe try to "screw in" your feel to externally rotate your hips before dropping down.If that fails, try parallel box squats.
http://www.youtube.com/watch?v=6mjBaLVlQWwGive that a shot, focus on the quad part of the stretch and see how tight they are. If they are really tight focus some mobility work on them.
http://www.youtube.com/watch?v=6mjBaLVlQWwGive that a shot, focus on the quad part of the stretch and see how tight they are. If they are really tight focus some mobility work on them.
Just watching that made me want to cry.And now, thinking more critically about it, this is giving pretty much the same effect as a couch stretch, except you're horizontal instead of vertical.
http://www.youtube.com/watch?v=6mjBaLVlQWwGive that a shot, focus on the quad part of the stretch and see how tight they are. If they are really tight focus some mobility work on them.
Just watching that made me want to cry.And now, thinking more critically about it, this is giving pretty much the same effect as a couch stretch, except you're horizontal instead of vertical.
It's also a little easier to get the rec fem this way. A lot of people have issues getting upright enough with there quad and torso to really engage a stretch in the rec fem over the hip flexors.
http://www.youtube.com/watch?v=6mjBaLVlQWwGive that a shot, focus on the quad part of the stretch and see how tight they are. If they are really tight focus some mobility work on them.
Just watching that made me want to cry.And now, thinking more critically about it, this is giving pretty much the same effect as a couch stretch, except you're horizontal instead of vertical.
It's also a little easier to get the rec fem this way. A lot of people have issues getting upright enough with there quad and torso to really engage a stretch in the rec fem over the hip flexors.
I can see that.. Probably a bit better to get the psoas too, I'd imagine, since you're laying and not using it to hold yourself upright, yeah?
http://www.youtube.com/watch?v=6mjBaLVlQWwGive that a shot, focus on the quad part of the stretch and see how tight they are. If they are really tight focus some mobility work on them.
Just watching that made me want to cry.And now, thinking more critically about it, this is giving pretty much the same effect as a couch stretch, except you're horizontal instead of vertical.
It's also a little easier to get the rec fem this way. A lot of people have issues getting upright enough with there quad and torso to really engage a stretch in the rec fem over the hip flexors.
I can see that.. Probably a bit better to get the psoas too, I'd imagine, since you're laying and not using it to hold yourself upright, yeah?
If you engage your glute and can get your arms overhead, yeah. Some people whom are really messed up might even need to hold a DB or something to hold their arms down to engage the entire fascial chain.
This is an older post but to me this sounds like possible Femoroacetabular Impingement aka hip impingement. There are some things you can do for it if you can verify this as a cause. I have it and it makes squatting suck so bad.
I've had the same problem (and I'm still recovering from it). I suggest you read Starting Strength by Mark Rippetoe. He identifies this exact problem. It's mostly caused by sliding your knees forward in the bottom half of the squat and to a lesser extend by not leaning your torso forward.
If the knee slides forward - note the partial squat and the inclination of the tibia - the increased pull from the knee develops high tension against the attachments on the pelvis. This can cause an interesting type of tendinitis.
Quite often, the mental image of the squat involves a vertical torso like a front squat, a position that kills posterior chain involvement. The correct back angle is horizontal enough that efficient hip-drive mechanics are used, and this back angle awareness involves the correct mental image of where your torso actually is during the squat. Don't be afraid to lean over, sit back, and shove your knees out.
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Posted this earlier on my CBL post. So I'm adding to the original topic.Had some x-rays Thursday on my Hip that's been causing my issues while squatting for the past few months and those came back negative. So I have an MRI scheduled Monday. Looking forward to those results.Well, I guess I received good news... Met with my Dr today to go over my MRI results. Basically nothing major is wrong. No evidence of Avascular Necrosis. No Fractures. No abnormal signal intensity was seen within the bones of my right pelvis. My right labrum is intact. My right femur, right pelvis, and right lower extremity demonstrate normal T1 and T2 characteristics. My SI joints are well-maintained. No free fluid was seen within my lower pelvis.Dr said that it just looks like a strain. He prescribed me anti-inflammatory meds. He also said if it doesn't get better with rest then I can get a cortisone shot in my hip joint. Deep down I wanted something to show up just so I would know and it could be treated. Rest is the last thing I want to do. Know what I mean!!??
Hey sipock,Are you doing anything to help with hip extension? Deadlifts, etc. The reason I ask is because more hip flexor strength and lower hip extension strength can cause imbalance as well. One of the things I noticed from your video is you seem to carry yourself forward on your squat. If you can keep yourself (your weight) back on your heels, it may allow for the hip flexor to not keep itself contracting for as long as it should. Beside all the stretching that everyone has listed, make sure you get yourself a foam roller. From there, make sure to foam roll your IT Band, quads, hamstrings, glutes, and especially your adductor muscles to allow for the release and stretch of those working muscles in your squat.
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