Outer hip pain during squats is common, causing discomfort and limiting performance. This pain, felt on the side of the hip, can range from a dull ache to a sharp sensation that intensifies with movement. Understanding its causes and management strategies is important.
Understanding the Pain Location
The “outer hip” refers to the lateral aspect of the hip, specifically around the greater trochanter of the femur. This bony prominence serves as an attachment point for muscles and connective tissues that facilitate hip movement and stability. The gluteus medius and gluteus minimus muscles, located on the side of the pelvis, attach here, aiding in thigh abduction and rotation.
The iliotibial (IT) band, a thick band of fascia, runs along the outside of the thigh from the hip to just below the knee. It helps stabilize the hip and knee joint during movements like walking and running. Its proximity to the greater trochanter means it can be involved in outer hip pain. Several bursae, small fluid-filled sacs that reduce friction, are also present, including the trochanteric bursa, which lies over the greater trochanter.
Common Underlying Causes
Outer hip pain during squats often stems from issues affecting lateral hip muscles, tendons, or bursae. Gluteal tendinopathy is a common cause, involving inflammation or degeneration of the gluteus medius and minimus tendons. These tendons attach to the greater trochanter and can become irritated from repetitive squatting stress, making it a prevalent overuse injury.
Iliotibial (IT) band syndrome is another factor, where friction or tightness of the IT band causes pain. The IT band can rub against the greater trochanter, leading to irritation during repetitive knee movements in squats. While often linked to knee pain, IT band issues can also refer pain to the outer hip.
Trochanteric bursitis, inflammation of the bursa over the greater trochanter, is a further source of discomfort. This bursa reduces friction between the IT band or gluteal tendons and the bone. Inflammation can result from direct trauma or repetitive compression. Gluteal tendinopathy and trochanteric bursitis often occur together as part of Greater Trochanteric Pain Syndrome (GTPS).
Muscle imbalances and weakness also contribute to outer hip pain. Weak gluteal muscles, especially the gluteus medius and minimus, can cause hip instability and compensatory movements that strain outer hip structures. Tightness in opposing muscle groups, like hip adductors, can also alter hip mechanics and stress the outer hip.
Improper squat form is a frequent biomechanical error. Knees collapsing inward (valgus collapse) during a squat increases stress on the gluteal muscles and IT band. Excessive hip adduction or an inappropriate stance width for an individual’s anatomy can also strain lateral hip structures. Individual hip anatomy variations mean a “one-size-fits-all” approach to form may contribute to pain.
Immediate Relief and Self-Care
Several self-care measures can help manage acute outer hip pain from squatting. Resting the affected area by temporarily reducing or avoiding aggravating activities, like deep squats or heavy lifting, is beneficial. This allows irritated tissues time to recover. Modifying daily activities to minimize hip stress also aids healing.
Applying ice to the outer hip reduces pain and inflammation. Cold therapy constricts blood vessels, decreasing swelling and numbing the area. Apply ice for 15-20 minutes at a time, several times daily, especially after activity. Place a barrier, like a thin towel, between the ice pack and skin to prevent frostbite.
Gentle stretching alleviates tightness in hip muscles and connective tissues. Glute stretches, such as a piriformis or figure-four stretch, improve flexibility in hip rotators and abductors. Gentle IT band stretches reduce tension along the lateral thigh. Perform these slowly, holding for a short duration, and avoid movements that increase pain.
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can temporarily manage pain and reduce inflammation. These provide short-term relief, aiding comfort during rest and recovery. Use NSAIDs according to package directions; they are not a long-term solution for chronic pain. Consult a pharmacist or doctor regarding dosage and duration.
Foam rolling can also relieve muscle tightness and trigger points in the glutes and IT band. When foam rolling the outer hip and IT band, apply gentle pressure and move slowly over tender areas. While it helps tissue mobility, do not be overly aggressive, especially if the area is acutely inflamed or painful. Consistent, gentle application is more effective.
When to Consult a Professional
While self-care offers temporary relief, consult a healthcare professional in specific situations. If outer hip pain persists for more than a few weeks despite consistent self-care (rest, ice, stretching), professional evaluation is recommended. Ongoing pain may indicate a more significant underlying issue needing targeted intervention.
Consult a professional if pain worsens progressively, even with reduced activity. This escalation suggests a condition not responding to home management. Seek medical attention if pain accompanies significant swelling, bruising, or a noticeable clicking or popping sensation in the hip joint. These symptoms could indicate structural damage or complex conditions.
See a healthcare provider if the pain causes significant weakness in leg or hip muscles, or an inability to bear weight. These signs suggest potential nerve involvement or severe tissue damage requiring prompt assessment. If hip pain significantly interferes with daily activities like walking, sleeping, or routine tasks, professional guidance is needed to restore function.
Seek medical advice if concerned about a more serious underlying condition, such as a stress fracture, infection, or muscle/tendon tear. A healthcare professional can accurately diagnose the cause through examination and recommend imaging or other tests for appropriate treatment.
Preventing Recurrence
To prevent outer hip pain recurrence during squats, adopt long-term proactive strategies. Proper squatting technique is key. Ensure knees track in line with toes and avoid excessive inward collapse to reduce strain on outer hip muscles and IT band. Initiate the squat with a hip hinge, moving hips back first, and maintain a controlled descent to distribute load effectively.
Strengthening exercises for glutes (especially medius and minimus) and core muscles are important. Exercises like clam shells, side-lying leg raises, and resistance band walks target hip abductors and external rotators, often weak in those with outer hip pain. A strong core stabilizes the pelvis and spine, preventing compensatory movements. Planks and bird-dogs enhance this stability.
Improving overall flexibility and hip mobility also prevents recurrence. Regular stretching and mobility drills for hip internal/external rotation, flexion, and extension ensure the hip joint moves through its full range of motion without impingement or tension. This prevents tightness in muscles like hip flexors, which can affect outer hip mechanics.
Gradually increase squatting intensity and volume (progressive overload) to allow the body to adapt. Avoid sudden jumps in weight, repetitions, or frequency to prevent overuse injuries. This gradual progression ensures tendons, muscles, and bursae strengthen and become resilient.
Incorporate a consistent warm-up before squatting and a cool-down afterward. A dynamic warm-up prepares muscles and joints by increasing blood flow and mobility. A static cool-down maintains flexibility and aids recovery. This comprehensive approach reduces the likelihood of outer hip pain recurring.