T Nation

Hip Bursitis - Dead and Squat Alternatives for Rippetoe

Hi,

M, 29, 173 lb, 5’7"
3x5: DL 140 kg, SQ 120 kg, BP 70 kg
Mixed aims: fun, strength, sports & physique

I have been following Rippetoe for 3 months. I was beginning to feel pretty worn by near-failure squatting 3 times a week and then started getting bad hip pain at the bottom of the squat. A physio diagnosed it as hip bursitis:

http://www.physioroom.com/injuries/hip_and_thigh/trochanteric_bursitis_full.php

Its an overuse injury requiring rest. Its four weeks on and I still can’t squat, dead-lift or power-clean. This has clearly gutted my Rippetoe routine.

The hip is only aggravated at near maximum flexion so I can’t leg press but I have found I can do leg-extensions, ham-string curls and good mornings. I think rack pulls could be ok too. I could probably quarter squat but I don’t think I could handle the shame. So how does the following sound:

A
Leg extension 3x5
Hamstring curl 3x5
Bench Press 3x5
BB Row 3x10
Weighted Dip 3x8
Weighted Chin 3x5

B
Good Morning 3x10
Rack Pull 3x5
Bench Press 3x5
Pull Up 3x5
Overhead Press 3x5
BB Curl 3x5

Thanks for the help.

I’d suggest doing some mobility work, and doing some work to strengthen your hams and your core. You might also want to pop into the author’s locker room and ask Mike Robertson or Eric Cressey what they’d do. You might also want to check out Eric’s latest news letter, http://ericcressey.com/newsletter134html