Squats are a common exercise for building lower body strength, but some individuals experience hip pain during or after the movement. This discomfort can range from a dull ache to a sharp sensation. While hip pain during squats can be concerning, it often stems from biomechanical issues or muscle imbalances rather than severe injury. Understanding the reasons for this pain is the first step toward addressing it and squatting safely.
Common Causes of Hip Pain During Squats
Improper squat form is a common cause of hip pain, leading to excessive stress on the hip joint and surrounding soft tissues. Allowing the knees to cave inward (valgus collapse) strains the hip adductors and internal rotators. An excessive forward lean can shift load to the lower back and hips, compressing the hip joint. Insufficient hip hinging, where movement starts from the knees, contributes to discomfort by limiting glute activation and increasing pressure on the knees and hip flexors. Squatting too deep too quickly without adequate mobility or strength can exceed the hip’s range of motion, leading to impingement or strain.
Muscle imbalances around the hip joint are a significant factor. Weak gluteal muscles, including the gluteus medius and maximus, cause instability and compensatory movements, as they are important for hip extension and stability. Tight hip flexors restrict hip extension and tilt the pelvis forward during the squat, stressing the front of the hip. Tight adductor muscles can also limit hip opening, causing internal rotation and pain.
Overuse or a sudden increase in training intensity can also trigger hip pain. Unaccustomed load or frequency can inflame or strain hip tissues. Insufficient warm-up increases injury risk. Underlying structural issues also predispose individuals to hip pain during squats. Conditions like femoroacetabular impingement (FAI), where extra bone causes bones to rub, lead to pain. Labral tears, damage to the hip socket’s cartilage, also cause pain during deep flexion.
Immediate Steps for Hip Pain Relief
When experiencing acute hip pain during or after squats, temporarily cease activities that aggravate the pain. Resting the affected area allows inflamed tissues to heal. Applying ice to the painful area can reduce inflammation and numb the pain, especially within the first 24 to 48 hours. Heat can relax tight muscles and increase blood flow once initial inflammation subsides.
Gentle stretching can provide temporary relief by improving flexibility. Stretches for hip flexors, glutes, and hamstrings can alleviate tension, but perform them cautiously and stop if pain increases. Over-the-counter pain relief medications, like NSAIDs (e.g., ibuprofen), can temporarily reduce pain and inflammation. Use these sparingly; they are not a long-term solution. Consult a healthcare provider before regular use.
Improving Squat Mechanics and Strengthening
Optimizing squat mechanics is important for preventing hip pain. Proper foot placement involves feet shoulder-width apart, toes slightly outward (10-30 degrees), allowing natural hip external rotation. Initiating the squat with a hip hinge, pushing hips back as if sitting, engages glutes and hamstrings while maintaining a neutral spine. This distributes load across posterior chain muscles.
Maintaining a neutral spine and ensuring knees track in line with toes are crucial for joint health and force transfer. Squat depth should be controlled and pain-free, increasing gradually as mobility and strength improve. Engaging core muscles provides stability for the spine and pelvis, supporting the hips. Pushing knees out to align with feet activates hip abductors and prevents knee valgus.
Targeted strengthening exercises support healthy squat mechanics and reduce hip pain. Glute activation exercises (e.g., glute bridges, clam shells, band walks) strengthen the gluteus maximus and medius for hip extension and stability. Strengthening hip abductors and adductors (e.g., side-lying leg raises, cable adductions) improves hip stability and balance. Core stability exercises (e.g., planks, bird-dogs) enhance trunk control for better pelvic and hip positioning.
Lower body accessory exercises (e.g., lunges, step-ups, Romanian deadlifts) further strengthen hip muscles, contributing to resilience and pain prevention. Always begin with a dynamic warm-up and follow with static stretches during cool-down to improve flexibility and aid recovery. Gradually increasing weight or intensity (progressive overload) allows the body to adapt without injury.
When to Seek Professional Guidance
Seek professional guidance if hip pain during squats persists despite rest and self-care. Pain worsening over time, or significantly limiting daily activities, warrants evaluation by a healthcare professional. Other concerning signs include swelling, bruising, or deformity around the hip joint.
Consult a doctor, physical therapist, or sports medicine specialist if hip pain involves numbness, tingling, or weakness radiating down the leg, indicating nerve involvement. Sudden, severe hip pain, especially after an injury or awkward movement, requires immediate medical assessment. A professional can diagnose the cause and recommend a personalized treatment plan, including exercises, manual therapy, or imaging.