Hip Pain During Squats Video Transcript:
Hey, what’s going on everybody? Zach Long here, Doctor of Physical Therapy to talk about the two best stretches to do if you’re dealing with hip pain during your squats. This is often referred to as femoracetabular impingement or hip impingement. This is something that I very commonly treat, especially with CrossFitters, power lifters and Olympic lifters. So these two stretches will help a lot of individuals out.
The first one is actually not even a hip stretch. It’s going to be an ankle stretch. And the reason for that is a lot of individuals who go through a lot of hip motion as they squat and don’t get their knees push forward very much end up getting pinching in the front side of their hips. So if we can shift them from being a little bit more hip dominant in their squat to getting those knees forward, you can see how that decreases the amount of hip motion that I actually have to go through in the bottom of my squat. This can be a game changer for those with femoracetabular impingement.
So the way we’re going to do this stretch is we’re going to grab a kettlebell or a dumbbell, rest our forearms right above our knees and then drop down into a squat and let that kettlebell pull the knees forward so that we’re actually stretching the ankles to improve a little bit of ankle dorsiflexion mobility, and we’re working on keeping a little bit more of an upright torso in the bottom of a squat. The second stretch is really good to actually get after the hip and stretch the posts of the back of your hip, the backside of the hip. You’ve probably done the pigeon stretch already if you’re dealing with hip impingement, this is going to be different and a little bit more effective for you.
The way we set this stretch up is we get down on our hands and knees. Let’s say that my right leg is the leg that’s dealing with some hip impingement symptoms. I’m going to kick my left leg back so that I have most of my weight going through my right knee. Then I’m going to rotate my right foot in and then shift my hips towards the right side. And so right there I’m starting to feel a little bit of tension in the backside of my hip, but I’m really going to turn that up by sitting back. And as I sit back you’ll see I won’t have to go very far to feel a big stretch in the back of my hip that’s really deep, deeper than you’ll typically feel something like the pigeon stretch. And we’ll just hang out there for a minute or two, stretching the back side of that hip capsule.
Now with that stretch, you can play around with a couple of different things. You can play around with how much rotation you use, how much side bending you use, and how much you go into hip flection to really get that good backside stretch. When I don’t want to happen is for you to get deep into hip flection as you do the stretch. I’d rather you get a little bit more tied up with the rotation in the side glide here rather than going through hip flection, because hip flection where we bring the knee towards the chest, actually for a lot of people dealing with hip impingement is going to be the position that turns on their symptoms. So we don’t want that to happen with this stretch. We just want that big backside stretch. So there are two great stretches to do if you’ve been dealing with hip impingement or hip pinching during your squats. I hope they give you some relief.
Ready for more help with your femoracetabular impingement? Schedule and appointment with Dr Zach today to get on the road to recovery!