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  1. #1
    Registered User safcpaul's Avatar
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    Hip flexor pain squats

    So I've made a thread before about a friction burn kind of pain when doing heavy front squats In the front of my hips. I've now been getting the same pain on back squats. I think squats are too good an exercise for me to get rid of completely so I'm looking at ways to resolve this issue. Can any of you help me understand how this issue would arise and exercises that I could do to help with this ?
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  2. #2
    Registered User Heisman2's Avatar
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    Do you have any pain when doing a resisted hip flexion movement? Stand up and press down on one of your thighs while you lift it upwards to test.

    Also, if you do a hip flexor stretch does that cause any pain?

    If you vary the degree your toes point in/out and the amount of heel elevation does this make a difference? Perhaps you think the issue is with the hip flexors but it's actually the hip joint?
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  3. #3
    Registered User safcpaul's Avatar
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    Originally Posted by Heisman2 View Post
    Do you have any pain when doing a resisted hip flexion movement? Stand up and press down on one of your thighs while you lift it upwards to test.

    Also, if you do a hip flexor stretch does that cause any pain?

    If you vary the degree your toes point in/out and the amount of heel elevation does this make a difference? Perhaps you think the issue is with the hip flexors but it's actually the hip joint?
    No pain with the resisted hip flexion movement and no pain with stretching. Not tried changing toe position. Just always done toes slightly pointed outwards. Feet shoulder width or slightly more. It could definitely be the hip joint. Could changing feet position make a difference or even taking a wider stance?
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    Registered User Heisman2's Avatar
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    If it's the hip joint then changing positioning can make a big difference as it will change the movement of the head of the femur (thigh bone) within the acetabulum (hip socket). Consider changing stance with and where the toes are pointed (by internal/external rotation of the femur). Also consider actively spreading the floor with your feet to better engage your glutes.
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  5. #5
    Registered User safcpaul's Avatar
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    Originally Posted by Heisman2 View Post
    If it's the hip joint then changing positioning can make a big difference as it will change the movement of the head of the femur (thigh bone) within the acetabulum (hip socket). Consider changing stance with and where the toes are pointed (by internal/external rotation of the femur). Also consider actively spreading the floor with your feet to better engage your glutes.
    Thanks mate I'll give it a go. I'll try out a feet straight forward approach next time and go from there
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    Registered User OKapricot's Avatar
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    To add to where to point the toes, Aaron Horschig has a good video on squat stance and how to know how far to turn your toes out. The title is "squat for your anatomy (find the right stance)".
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    Registered User safcpaul's Avatar
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    Just to update @heisman.. Ive squatted twice now with a feet forward approach rather than pointed out and had no hip pain. Appreciate it mate
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    Registered User Heisman2's Avatar
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    Originally Posted by safcpaul View Post
    Just to update @heisman.. Ive squatted twice now with a feet forward approach rather than pointed out and had no hip pain. Appreciate it mate
    Happy it helped. In general most pain/discomfort issues can be worked through with a thorough understanding of the underlying anatomy.
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  9. #9
    Registered User BeginnerGainz's Avatar
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    I’ve experienced the same pain as well, turns out like Heisman said it was joint itself that hurt.

    So I started squatting more toes in and that completely solved the problem.
    Age: 28
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