squat hip pain

[connorjs]

i have been doing the stronglifts 5x5 for a good couple of months now and am really enjoying it (sort of) and have made some significant strength gains (for me).

I havent weighed my self in ages but would say that i am about 12 1/2 stone (ish) and was upto 120kg on my squat last week for the 5x5.

However, over the last week or so i have started to get a sharp pain in both hips when i squat.

The pain only happens during the lifting phase and stops as soon as i finish my set. I just want to add that i dont get any ill effects from this after my workouts.

I am happy with my squat depth with my feet just wider than shoulder width. The only problem i can think of is that i possibly dont warm up quite as much as i could do (but who does?).

thanks for your input!!

[Mehdi]

Where's the hip pain exactly? Groin/hip flexor/.. ?
how's flexibility? squat videos would help too.

[connorjs]

The hip pain is just in the hip flexors, everything else is fine. its really annoying because other from that, i feel fine.

i'm not the most flexible to be honest but make a point of spending some time before my sets working on hip flexibility as per your photos and also some static flexibility work after my warm up set.

years ago i always used to pull my groin but no longer have that problem for some reason...

sorry, i havent got any vids but i make a point of pointing my toes out so i can go deep and to not put pressure on my knees.

could i be putting pressure on my hips by pointing my toes too far out?

i dont want to take a break from squats if i can help it and dont want to substitute squats for leg presses.

Cheers!

[Mehdi]

Check back the psoas post for yesterday. To the overhead lunges as described, they work the hip flexors. Try also the release technique with a tennis ball, stomach on the floor, tennis ball under hip flexor, you'll feel pain somewhere, work through it, see if it improves.
make sure upper-thigh is always inline with your feet. Where your knees point, your toes must point too. Aim for around 30° toes out.

[connorjs]

Thanks for that Mehdi, i'll give that a go.

should i crack on with the squats as normal and see how i feel (after making certain of my technique) or work on my hip flexors first and then squat.

Great site and exercise routine by the way!!

[Mehdi]

Thanks.
See how it feels. If pain is 1-3 on a scale of 1-10, work through it. Else lower the weight by 30-50%, or more, and build up again slowly. Lowering weight is always good for your technique.

[connorjs]

Thanks again Mehdi,

The pain is more annoying than anything (although still uncomfortable).

I was just concerned that maybe i was doing something that would turn-around and bite me in the future.

I think maybe i will drop the weight like you suggested, look at what i am doing and make sure i get rid of it and doesnt come back!!

[rigglet]

Connorjs,
I just recently worked through a very similar "injury".  Mehdi was extermely helpful in getting me fixed up.  I can speak very highly of the tennis ball trigger point therapy.  I found that I received the best release when the tennis ball was placed at the upper thigh/hip area.  Like Mehdi mentioned, roll the ball around the general area and you will find the spot.  I can also attest that I did not receive any releif from full rest, so unless your pain is great I would suggest working through it.
Good luck on speedy recovery and stick to it!

[guni]

 
Very important what Rigglet said there, if it's muscular you should always try to work it to help heal and get a feel of how you're doing.  Full rest is useless.

[connorjs]

thanks for you comments guys!!!

i have decided to drop the weight as suggested by Mehdi and concentrate on form and stretching.

worked out tonight and so far so good! a little twinge but alot better.

the weight is far lighter than what i was doing when i was going down to paralell (120kg for 5x5). tonight only 50kg was on the bar but will step that up no problem on friday (probably at least another 10kg). am now goig 'ass to ankles' and am working towards my previous best hopefully injury free, going deep.

just generally, i was wondering whether it is best to be strict with the wieght increase session on session going for 1.25kg a side or to just go for it and step the weights up to what i think i can handle.

not sure if being patient allows my body to 'get used to the weight' and allow for better long term gains rather than jumping in.

Cheers

[Mehdi]

Better is slow progress: 1.25kg a side is fine. focus on technique for now.