T Nation

Hip Pain During Squating and Deadlifting


#1

Hey fellas, so I just started training consistently, and the last couple weeks when i deadlift and squat, my hips hurt like hell during the whole movement. i squat wide and pull sumo, i dont know if i should try straightening my feet out a bit or what? im about 225 and my squats at 365 and deadlift at 405, i know weak as hell haha. but i dont know if this is just caused by weak hips, or bad technique or what?


#2

My hips used to hurt like hell during squatting and afterwards for days. Is the pain in the joint or the soft tissue/musculature? I had pain both places. For the joint, I started taking fish oil, vit D, and a glucosamine chondroitin complex. For the musculature, I started stretching, concentrating on the hip area, almost daily except pre workout. Pre workout I did a dynamic mobility warm up such as DeFranco's agile 8.

I still get a little more sore in my hip flexors than I think I should considering they aren't prime movers in either movement. A little foam roller action on them helps tremendously.

Deadlifting never really bothered me because I am one of those high hip rounded upper back pullers who don't squat down much and use a lot of lower back.


#3

thanks man, and ya its in the joint, I have some glucosamine and chondroitin pills i just need to start taking them regularly


#4

Foam rolling hip flexors.. how? Do you just lie down and roll away? Any angles involved?


#5

Start hammering the mobility work, hard for powerlifters to have too much mobility in the hips. I am particularly fond of this video: http://www.youtube.com/watch?v=EbO6klMhYf0


#6

A softball works even better for your hips. You can really target the problem area. There are times I just lay with it on the pressure point for 20 seconds then start to move.


#7

Try taking walks and doing mobility work on your off days. especially walks.