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Old 07-22-2009, 08:08 AM   #1
Aaron Gainer
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Default Hip pop during squats

Im sure some of you have encountered this before, so I will describe the situation.
What an annoying sound my left hip makes when I barbell squat. I noticed my left hip would make a crackling noise when I squat on the first rep of every set, without pain. I took a break from squatting for 5 months just doing single leg stuff, but now it returned when I did squats again(no pain again of course).

So I figure, why not look at my flexibility on that side? Turns out, my it band has some bad trigger points on that side(may have not been working it enough in the past), followed with a tight hip flexor/quadricep.

Solution: Since the last 2 days, been stretching the entire hip region paying special attention to the hip flexor and it band. I think I am going to lay off the squats for a bit and just do some abductor exercises followed with some hip extension work till that side improves.

If anyone else has encountered this, feel free to add to the discussion.
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Old 08-16-2009, 09:44 AM   #2
Dave Lemanczyk
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Have you ever measure the lengths of your legs? Sometimes an imbalance even if it is a fraction of an inch can have an effect similar to the "pop" you are experiencing.

It's smart of you to lay off and to pay attention to increasing the flexibility within the hip region. This is a demonstration of maturity.
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Old 08-18-2009, 09:23 PM   #3
Aaron Gainer
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You got that right. I decided to focus on balance training for now using single limb exercises(lunges, split squats, deadlifts, etc..) for my lower body with more core stability work(pushup plank and side plank) and some lower back work(good mornings, pullthroughs).

Overall, I say I am making headroom from when I last posted. My hip doesn't click anymore, I do stretch my hip flexors at least 2x a day with foam rolling 4 days a week.

I plan on doing this for another 6-8 weeks. I realized it was probably and overuse injury(squatting three days a week, doing too much hip flexion work and not enough hip extension work). Regardless, I won't make the same mistake the next time I incorporate my power movements and squatting cycle!!!
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Old 09-12-2009, 04:48 AM   #4
Dave Lemanczyk
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Great stuff man! Really all training is when you break it down is locating weakness, assessing how bad it is, and working to improve it without hurting it. Keep doing great things, especially using yourself as an example of learnin and applying successfull training principles. Your post will help a lot of people deal with their own "hip popping". It's very common since out bodies are made with differential limbs. Best of luck with your training!
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Old 11-07-2009, 07:25 PM   #5
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So far so good. Easing into things and using the 531 program. Have yet to squat, and really lightened the load until things pick up.
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Old 12-09-2009, 10:43 AM   #6
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Still pops occasionally, but has become less and less when focused on joint mobility and flexibility. For those that have it, keep on training!!!
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