Deep thigh pain while squatting.

[boardn10]

I don't understand why but lately when squatting I have been having this deep pain in my right thigh. I can't pinpoint where it is, but it feels deep in the thigh, and is widespread over the area. I get it often when squatting, and it only acts up when squatting, and only the right leg. Some days I have been fine, but when it is bad, it can be tough to work through, but typically by about the third set it is not bothering me. Then for a few days after, I will feel it doing anything like getting out of bed or puting on shoes. It is a little worrysome, but I can't afford to be going to a doctor for this because our healthcare changed this year and will cost me way too much so I am avoiding doctors.

-Rich

[veggiesasquatch]

How are you warming up there area?

[blabbate]

First of all, if it hurts during exercise, you should probably stop. Pain while squatting can often (though not always) mean that you are injuring yourself or aggravating an injury right at that moment. It's not worth the risk.

Is it centered in the front or rear? Nearer the hip or knee?

[boardn10]

The pain goes away after a few sets. I have had a few knowledgable people and a coach evaluate my form and it is very good. I can't figure it out. It pops up once in a while, not every time I squat. And it is only with squats. Just last night I felt the pain in bed just moving my leg. The pain is deep, more toward the front and into the hip area.
I warm up on a bike for about 5-10 minutes, then I do squats with just the bar to warm up, usually a few sets of 15, then I use 135 for another set of 15.

Perfect example of when I get the pain. Driving a car, when I move my foot/leg from the gas pedal to brake, I get the stab of pain in my thigh where it ties into the hip.

[Ultraspontane]

Perhaps its time to consult a sports medicine professional.

[veggiesasquatch]

This could be the hip flexor not getting enough warm up. Also the flexor in general may have an injury. You should really avoid leg work for a week to see if it helps. Your body is telling you its not happy.

I can't recommend enough using a foam roller in your warm up & also to aid in this problem..

[boardn10]

I have a foam roller, but how does help for the inside of the leg?
How do you recommend warming up the hip flexors?

[chewybaws]

It does sound like the hip flexor.


Hip flexor/groin are within the first minute of that video.

Bike isn't a great warmup for squatting, I highly recommend dynamic stretches.
http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04 Incredible lower body warmup.

Do this properly and at the bottom it'll stretch your hips good.


Basically warming up before squatting (so, every session ) I do warmup routine posted (with squat to stands instead of groiners), and a shoulder warmup with bands. That's it (of course, then I warmup with the bar and 3 or 4 more sets working up in weight to work sets). Post workout I do like 10 lower body stretches. It's a time investment but I've barely had any injuries since working on my mobility.

If you're not squatting below parallel then start (every crappy ROM squat's just gonna tighten your hips more). Simply sitting in the ass to grass squat position will stretch your hips.

[veggiesasquatch]

^ Saved me 5 mins chewy

[boardn10]

Thanks guys for opening my eyes to this. I am going to give 3 weeks or so to heal and then try to come back. We are in Disney World this week so we are walking like 8-10 hours a day, yikes. LOL.

One problem I have is time. Since I work out over lunch, I am in a rush to get in and out.
I might shift my workouts to Sunday, Mon, Thurs and Fri and shift some workouts to the evening especially chest workouts and leg workouts. I am moving chest to Sunday and Legs to Friday evening.

[Synny667]

Ok if it is hip flexor yoga can help.... I know guys aren't big into yoga but honestly it has worked wonders on this beat up CNA body

[blabbate]

Ok if it is hip flexor yoga can help.... I know guys aren't big into yoga but honestly it has worked wonders on this beat up CNA body

As a guy, I'll second this. Yoga is terrific. It'll help flexibility and balance immensely, particularly by getting at so many of the little stabilizers you might not hit with other exercises. You'll also learn form and technique that will help with lifts. Definitely worth doing at least for a few months, even if you're doubtful.

[boardn10]

I would love to, but I barely have enough time to lift.

My leg is doing bad right now. It is really painful if I try to lift my knee up to my chin.

[MattSxvx]

Sounds like one of your tendon/ligaments. I had the same problem with my MCL in my knee. Stretching has made all the difference for me. It only catches up with me every couple weeks now instead of every workout.

[boardn10]

Yes, it really bothers me in everyday life now. Just getting out of the car is tough, I have to use my arms to lift my right leg out of the car! Some exercises don't bother it, like lunges and I think leg press is fine. But, deadlifts and squats, no way. I just recovered after 3 months from a shoulder injury and now I have to deal with a lower body injury.

This is really becoming bothersome....just sitting and moving my leg hurts!