Workout Tips

Hip Pain: How to Treat and Prevent Soreness From Squatting

Here's a quick plan to nip your hip pain in the bud.

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Hip Pain: How to Treat and Prevent Soreness From Squatting


Hone in on Hip Pain

WHAT YOU DID
Heavy squats for months. You haven’t officially injured yourself, but your hips hurt.

WHAT YOU FEEL
Pain in the hips, glutes, or upper thighs around your pelvis, especially when you squat. You may also feel a deep and sometimes sharp ache in your hip joints.

THE DIAGNOSIS
It could be tightness in the hip flexors. If you feel it in your joints, it could be torn cartilage in the acetabular socket, where the femur bone inserts.

Featured Workout:

THE TREATMENT
Take three to four weeks off from squatting. During that time, perform the hip exercises on the following page at least four times a week. Continue with any exercises you were doing for your glutes and core. This will help keep the pain away.

4 Step Hip Rehab

  1. Hip Flexor Stretch: Kneel on one knee and push your hips forward. Do three sets of 20-second holds on each side.
  2. Hip Hinge: Kneel on both knees, and then sit back on your heels. Contract your glutes to extend your hips upward.
  3. Hip Bridge: Lie on your back with knees bent and feet on the floor. Contract your glutes to raise your hips up. Do 20 reps.
  4. Sidestep with Band: Place an elastic band around your ankles and step laterally. Continue for 20 feet and then come back.

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