-
osteopath
I'd talk to an experienced physio instead.
-
Yoga
-
Have you tried switching up your squat stance / depth? I've got ropey knees & mega tight hamstrings / hip flexors and found a narrow stance with toes pointing straight ahead helped massively - only going to 90° knee bend & keeping my shins as vertical as possible too, so sitting right back into the movement.
Took a while to adjust but have stuck 20kg + onto my squats and more importantly no niggles
-
To expand more on my comment, it doesn't 'feel' like good advice to have to ease back on squatting and run more. If there is an issue running will make it worse, not solve it. It may be form, mobility, specific weaknesses somewhere, posture. I'm not convinced that an osteopath is the person to navigate it for you.
Skip the middle man
-
Squatting three times a week is a lot, especially with no variations, I think reducing frequency is the right call.
Bulgarian split squats are king for me. Especially with front foot elevated so you can get deeper. Unilateral focus helps build those supporting muscles that prevent hip pain and the stretch on rear leg as you get deep feels great. I like to hold weight in my opposite hand or in a goblet position. If I take unilateral leg work out of my program for more than 12 weeks I will develop hip pain on my right side.
Similarly, single leg RDLs are great for building coordination and control at the hips. Use a landmine attachment if you have one to give a little more stability.
If your gym has a belt squat, those are great for a squatting motion that doesn't load the spine and will let you focus on getting your hips moving the way you want them to.
Front squats are also pretty dope. The more upright positions puts way less strain on hips.
If you can swap one session to deadlifts first and for a couple more sets then that might alleviate a mental "must squat" barrier.
-
If you can't squat 3 times a week, just don't do stronglifts. Try GZCLP or check out liftvault and look for a program that fits your needs.
I personally think stronglifts isn't a particularly good beginner program in the first place, but it's very much based around squatting every workout, so if you can't do that you need to choose a different program.
-
Oh also doing Stronglifts, currently on 87.5 for squats. It's tough as each workout I'm doing around 48 squats if you include the warmup. I had a knee niggle which I continued working through, it ended up clearing by itself and I attribute that to getting consistent with squat form.
I don't think you mentioned what you do to warm up? I loop band + leg swings etc to hit the glutes and related, I also grab a 5kg plate for some deep squat active stretching, I think this is key to avoiding injury. Rather than not squatting, I would drop the weight on the app and work on form whilst completing the reps.
You are reading a single comment by @cmburns and its replies.
Click here to read the full conversation.
dst2
Light_EDDed
mcJ78
Ptown
zooeyzooey
Haggis
@cmburns
Looking for some general advice here.
6 weeks into Stronglifts and generally doing OK, but more recently coming into some hip/groin pain on my right side when squattting. Saw an osteopath this week as I wanted an opinion on some other niggling previous issues around my hamstring/quads
Gave me some excericises to do around strengthening my hip flexor, and also advised me just only squat once a week. I'm OK with it, but there's nowhere a near fulflling/satisying experience not doing it on the other two workouts. Current weight is 52.5kg, and I think my form is generally OK. He also suggested doing some more running, and I managed a slow 25 min jog today, and about halfway through felt some more hip/groin pain not too dissimilar to the squat pain.
Is there any suggestions for things I can do in those other two workouts that aren't squats but are beneficial to those areas you'd normally work?