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Hip Pain = Hamstring Strength?

I have been having problems lately with pain in my right hip when I am doing squats. I haven’t trained in awhile, because of the pain I was having. I have been recommended to try out some glute activation, and some hip flexor stretching. Although those helped some, I am still getting the pain in that area.

It seems like the problem is with my hamstring. With squats, deadlifts, ect, all I can feel is my quad working. With squats, when I try to sit back, and use my hamstrings all I can feel is my right quad working, it seems like I get no hamstring activation at all. With Romanian deadlifts, I can feel a stretch in my left hamstring, but I don’t feel a stretch at all in my right hamstring.

So I figured I would take a look at my hamstring. I noticed that I have way more quad development then my hamstring. The other reason why I think it is my hamstring is, because my knee feels unstable.

I was trying to see if you guys have any suggestions, as to what I can do for my hamstring?

I would take a break from doing squats for a while. Work on strengthening your posterior chain (erectors, hamstrings, glutes). I think your muscle imbalances need to be addressed before you start squatting again. Since the pain is occurring when you squat it would be smart to take a breather for a little and really hammer that posterior chain.

Work on stretching your hammies, erectors, and hips a great deal during this time too. Maybe after 4 weeks you can start back at it again. I did something similar with my patellar/quadriceps tendonopathy and it worked great. Good Luck!

Can’t tell.

Back problems can cause weakness in one of the hamstrings and sensations of knee instability is usually related to the quads, not getting into ACL or meniscal tears.

For me, hip problem = tight piriformis.

[quote]Hanley wrote:
For me, hip problem = tight piriformis.

[/quote]

seconded

I don’t know the reason behind it, but I have the same problem as you and when I turn my feet in to about parallel, this problem disappears. But then the form is hit and miss.

[quote]Mark111 wrote:
I have been having problems lately with pain in my right hip when I am doing squats. I haven’t trained in awhile, because of the pain I was having. I have been recommended to try out some glute activation, and some hip flexor stretching. Although those helped some, I am still getting the pain in that area.

It seems like the problem is with my hamstring. With squats, deadlifts, ect, all I can feel is my quad working. With squats, when I try to sit back, and use my hamstrings all I can feel is my right quad working, it seems like I get no hamstring activation at all. With Romanian deadlifts, I can feel a stretch in my left hamstring, but I don’t feel a stretch at all in my right hamstring.

So I figured I would take a look at my hamstring. I noticed that I have way more quad development then my hamstring. The other reason why I think it is my hamstring is, because my knee feels unstable.

I was trying to see if you guys have any suggestions, as to what I can do for my hamstring?[/quote]

I second the notion that you should take a break from squats. They’re great, but I don’t think they’re going to do anything but make the problem worse.

Chances are there’s a lot going on here, more than one thing. Mobility/flexibility problems, activation problems, imbalances, etc. But I think the one thing we can surely say is that squats will make the problem worse. I’ll hazard a guess and say you’ve been doing a lot more squats than deadlifts and a lot more quad work than hammie work, when you were training.

So in addition to the glute activation, hip flexor stretching, I’d recommend foam rolling and hamstring prioritization. Stay away from conventional deadlifts for the time being as well, since you seem to notice the quad problem there as well.

I would suggest glute activation work at the beginning of each session, as well as doing 1 leg romanian deadlifts (with dumbbells)–reason I say that is that if you can feel the left stretch but nothing in the right, I’m guessing your barbell technique is off and has helped solidify some pulling imbalances.

so, unilateral hamstring work, leg curls (gag me! but yeah they might help here), unilateral leg work in general, “waiter bows” holding a plate, light good mornings (emphasis on light), pull-throughs will help with hip power, 45 degree back raises–but concentrate on squeezing your glutes instead of your back. Try to keep your back from stretching and get a big stretch in the hammies. You can also do these 1 leg at a time, but be careful if you’re really weak at the beginning.

Honestly, I’d say post over in one of the contributor’s locker rooms. But in the mean time get rid of quad isolation work and squats.

Sorry for the late response.

I have been trying to stretch out my hip flexors, and do some glute activation work. Actually I can’t really say that it is my hamstring strength that is causing the pain.

It seems like I am having some issues with the glute. When doing bridges I feel my hamstring working, but not really my glute. I am actually getting some popping going on in my hip. If I was to lift my leg up I don’t get any popping going on, but when I lower my leg down something in my hip pops.

It seems like it pops around where I am having the pain at. Is the popping going on, because of the glute? It seems like I have pain going from the lower back of my left side all the way to my upper back. Could the pain in my back be comming from the right glute also?

I just entered this post on another thread, it applied here so I’ll post it again. Like you I had the pain just on the right side.

Interestingly the first link says it’s caused by too much hamstring use and not enough glute.

"I recommend you checkout

http://www.elitefts.com/documents/healing_the_hips.htm

I had a similar problem. From my experience glute activation really helped (clam shells, glute bridges etc), making sure I was locking out on deadlifts and I switched to front squats for a while after completely resting legs for a week or so.

I found that putting more focus on stretching in general helped and the following technique really felt good if nothing else:

You could say I approached the problem in a completely unscientific way but whatever man it helped."

I actually had a whole bunch of website bookmarked but they’re on a different pc. The main advice was rest, glute activation and stretches. The tissue work stuff I’ve been doing more recently probably it is probably taking the kitchen sink approach but it is helping. I’m back squatting pain free again and actually I’m a little stronger, so there is definitely hope for you.

You may be due for a trip to an ART or MAT practitioner. They would be able to tell you for sure what is and isn’t working.

[quote]brian.m wrote:
Hanley wrote:
For me, hip problem = tight piriformis.

seconded[/quote]

Third.

  1. Do you carry your wallet in your right hip pocket?

  2. do you do a lot of driving during the day? Right leg = gas pedal.

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