Pain from squats

[longlostcharger]

Hello,
Well, first of all. I play football. And during football season we did a lot of squats, but I soon realized that this made my leg hurt chronically. The pain was located on the front of my thigh near the top where it meets my torso. At first, I wasn't sure it was squats that was causing this but my leg felt fine after football season, but once weight lifting started again the pain started again. I haven't really talked to my coaches about this, but two different weight training coaches have told me I have very good form and I don't lift that much so I just can't see what the problem is. I was wondering if anyone had any input or advice on what could be wrong. Thank you.
Scott

[Kevin T.]

My guess is tightness in your hips. If i'm not mistaken from what you're describing, does the pain feel like it is where the upper thigh joins to the pelvis? Having had pain in both sides from soccer and baseball, it was because i was playing with tight hips. Actually, i lay here typing in bed with maybe the same pain you've been describing. I didn't completely warm up yesterday and i got out of the box weird and pull something. When self evaluating what it was i found that my hips were very tight. What kind of warm up did/do you do before you lift?

[Blackjack]

I can't help with what causes it, but I've done a stretch that seems to stretch that muscle out - don't even know the name of it.

But, to do it you basically "take a knee" then put most of your weight on your front foot and keep the knee of your back foot planted and move forward. It should stretch out that muscle. You can even lean forward a bit and get a hamstring stretch on the front leg. Then, obviously, switch legs.

Try it after you warm up and after you squat. Remember, cold muscles don't stretch that well. So warm them up first, then do some stretching. And, just as important, stretch well after your workout.

[Doug M.]

hey...

i think this seems to be a very common problem...i had a pretty bad pain in that area (top of the thigh) shoot up my leg a few weeks ago....right before i started the scrawny to brawny routine. I decided to just jump into the weights...no warmup sets and just try to hit my 1RM squat...now...im an avid lifter..i understand the stuff...i shoulda know....well...with 205 on the bar i felt some pain...then with 225 i almost screamed...

here's basically what it is for me..when i dont stretch the area before (especially hams and quads) i get a pain. If i do a warmup set its even better for me.

im not a flexible person and thats why i find it important to keep stretched. If i dont im basically screwed...

being as tho im not a morning person and i got up 20 minutes ago i dont no how much that will help...

Doug

[Kevin T.]

LLC:

What kind of warm-up do you do before you train? Static stretching before training has been found to be bad. So, try a dynamic warm-up followed by some warm-up sets. There IS one static stretch that is beneficial for squats. I believe that's what Blackjack was describing. Go on one knee with the other leg out in front, bent at a 90 degree angle. Then, lean forward and push your chest out. You should feel a nice stretch in your hip flexors. You can also add a twist to the opposite side and can also try reaching up to further stretch it. This helps pre-fatique the hip flexors. The hip flexors are the muscles that sometimes prevent you from going deeper into your squats. Tire them out beforehand, and you'll be able to squat deeper.

But please, post your warm-up so we can give you a hand [img]smile.gif[/img]

[Doug M.]

do not just start lifting..in one way or another you need to warmup...i would go with kev and blackjack's warmup because...well..im a soccer player....i always stretch before and after lifting...(mostly cuz i need to get a lot more flexible before august, but it also helps to keep my speed up and body loose...)...

again..never start lifting without a warmup..

[bipennate]

Sounds like illiopsoas (or *possibly* the rectus femoris)...The guys are on the money: focus on your warmup and post workout static stretching to increase your flexibility over time.