Why Do My Hips Pinch During Squats? A 4-Step Warm-Up to Fix It
A common theme among individuals experiencing problems or pain with squatting is a pinching or blocking sensation in the front of the hips during a squat. This issue often presents itself in the deepest position of the squat and can occur on one or both sides. The cause of blocked or pinchy hips can vary from person to person, including joint stiffness, joint anatomy, lack of muscle coordination, or poor squat setup. The result, however, is usually the same: pain. Pain can appear in the knee, the back, or as irritation in the hip joint itself.
If you’re struggling with hip discomfort during squats, seeing a physical therapist in Madison can help you understand the root cause of your issue through proper testing and assessment. While a thorough evaluation is the best first step, the 4-step warm-up below can help prep your hips for squatting and eliminate most, if not all, of the discomfort during a squat.
Step 1: Cardiovascular Warm-Up
Start with 3-5 minutes of whole-body movement. This could include walking on a treadmill, using a stationary bike, or rowing on an erg. The specific activity doesn’t matter as much as getting it done consistently. Begin at a slow pace and increase the intensity slightly each minute. By the final minute, you should feel slightly breathless, but not exhausted.
Step 2: General Lower Body Dynamic Stretch
Next, focus on moving your lower body through large, dynamic ranges of motion. This should be general—not squat-specific. For example, try this lower body mobility flow, completing 5-8 repetitions on each side. Dynamic stretching improves blood flow and prepares your muscles and joints for more targeted movements.
Step 3: Joint-Specific Mobilization
Now that your lower body is warm and moving well, it’s time to target any limited ranges of motion specifically. For this squat-related issue, focus on improving hip flexion (or knee-to-chest range of motion). Using a band for joint distraction can help create more room for your hip to move.
One effective option is this banded hip mobilization. Rock into the mobilization for 60 seconds, completing 1-2 reps per side. This allows the joint to move more freely, reducing pinching or blocking sensations during your squat.
Step 4: Targeted Hip Muscle Recruitment and Activation
Finally, engage the muscles around your hip to support proper movement during your squat. Focused, methodical activation exercises work best for this step. One effective option is the banded 1.5 squat exercise. Start with 5-8 reps using just your body weight, and then add a light to moderate dumbbell or kettlebell for a second set. This activation ensures your hip muscles are firing properly before you load up your squat.
The Importance of Addressing Pinchy Hips
Without a targeted warm-up or intervention, it’s challenging to alleviate the pinching sensation in your hips during a squat. Ignoring this discomfort or pushing through the limitation can lead to increased strain on your lower back and knees as they compensate for the lack of motion. Over time, this can result in more significant injuries.
If you’re struggling with persistent hip discomfort during squats, it’s crucial to identify the root cause of your restrictions. Working with a Madison physical therapy expert can help you uncover what’s holding you back and develop a plan tailored to your needs. Give this 4-step warm-up a try, and if you’re still having trouble, don’t hesitate to reach out to a local physical therapist for help.
Stay Ahead of Pain and Perform Your Best
At Peak Endurance Performance & Physical Therapy, we specialize in helping active individuals in the Madison area stay healthy, recover from pain, and optimize performance. Whether you’re dealing with squat-related pain, recovering from an injury, or looking to improve your mobility, our team can help. Learn more about our approach to physical therapy in Madison and how we can support your fitness journey by visiting our physical therapy page.
Prevent Injuries and Stay Strong: Join Our Newsletter
If you found this guide helpful, subscribe to our weekly newsletter! You’ll receive regular tips on strength movements, mobility workouts, quick snack exercises, educational content, and inspiring running stories to keep you motivated. Click here to join and stay informed on how to keep your body healthy and strong.
Our Mission: Physical Therapy in Madison for Active Adults
At Peak Endurance Performance & Physical Therapy, we’re proud to serve the Madison community by helping active adults get back to the activities they love without pain or limitations. Whether you’re a runner, CrossFit athlete, climber, or recreational weekend warrior, we’ll create a personalized plan to help you feel like yourself again. Ready to take the next step? Reach out today, and let’s get you back to doing what you love.
Disclaimer
The information provided in this content is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. If you’re experiencing pain or symptoms, consult your healthcare provider promptly.