If you have groin pain while squatting or if you have pain that occurs during and after deep sitting, crossing your legs, sports, nature activities, cycling, dancing, driving and sitting cross-legged, you may be experiencing hip compression syndrome.
How Do I Prevent Hip Compression Syndrome?
We recommend you practice safer squatting techniques that minimize strain on your lower back. As you develop your hip strength, you should never perform your squatting technique with the buttocks in a straight line, the heels on the ground or the knees bent at the knees.
Also, remember that your hamstrings and glutes will be stretched if you do this squatting technique. The most common cause of hamstring/glute pain in the squat is excessive pronation. By practicing the squatting technique with the posterior pelvic tilt and posterior pelvic tilt (PPT), you can avoid this cause.
You can also try doing a modified leg curl with your legs slightly above the toes to strengthen your hamstrings and prevent excessive anterior pelvic tilt and posterior pelvic tilt. For advanced lifters, try the “Hip Flexor Squat” technique. This technique increases the amount of knee bend and helps prevent excessive posterior pelvic tilt.
If hip flexor dysfunction is the cause of hip flexor pain and you are aware of this condition, you may want to try the Nod Knee Stretch. This technique builds hip flexor strength and stability.
Other Hip Compression Syndrome Symptoms
The hips may compress under your body during a push up, pull up or jump. These movements use your gluteal muscles and cause a pain in the front of your thighs, buttocks, or buttocks, the groin or groin area, or the glutes.
How Should I Correct My Hip Flexor Pain?
While hip flexor pain is generally caused by hip dysfunction, if your hip flexor pain is caused by other reasons, you may need to follow the hip flexor rehabilitation plan. Here are some tips to take advantage of.
Try a modified or “closed chain” squat. By contracting your glutes and hip flexors at the bottom of the squat, you avoid forward hip extension. You can also do a “dynamic” squat in which you do the squat but perform other activities. Try to use your glutes and hip flexors only during this exercise.
In addition to using “closed chain” squats, you can do a variety of other squat exercises such as: glute bridges, plank, leg swings, and back extensions. This will decrease your hip hyperextension and increase your hip extension range of motion.
If you can, use hip bridges or plank to develop hip extension and hip flexion. With a plank, you will stabilize yourself on the platform. With a hip bridge, you use the stability of the ground while you do the knee bend. Both these exercises train the muscles of the hip flexors.
Keep the thighs close together during your dead lift so that you don’t get an “overpronated” posture or a “tucked” back. The closer you can achieve this, the less hip flexor pain you’ll feel.
If hip flexor pain persists after following the above recommendations, consult your physician.