Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Flexibility, Training Preparation & Recovery

Reply
 
Thread Tools Display Modes
Old 07-22-2009, 08:08 AM   #1
Aaron Gainer
New Member
 
Aaron Gainer's Avatar
 
Join Date: Nov 2008
Posts: 34
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.
__________________
B.S Physical Education and Health

NSCA C.S.C.S
Aaron Gainer is offline   Reply With Quote
Old 08-16-2009, 09:44 AM   #2
Dave Lemanczyk
New Member
 
Join Date: May 2009
Location: Islip, NY
Posts: 12
Default

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.
Dave Lemanczyk is offline   Reply With Quote
Old 08-18-2009, 09:23 PM   #3
Aaron Gainer
New Member
 
Aaron Gainer's Avatar
 
Join Date: Nov 2008
Posts: 34
Default

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!!!
__________________
B.S Physical Education and Health

NSCA C.S.C.S
Aaron Gainer is offline   Reply With Quote
Old 09-12-2009, 04:48 AM   #4
Dave Lemanczyk
New Member
 
Join Date: May 2009
Location: Islip, NY
Posts: 12
Default

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!
__________________
Dave Lemanczyk, M.S.P.E.
http://www.basketballstrength.com
http://www.kegconditioning.com
Dave Lemanczyk is offline   Reply With Quote
Old 11-07-2009, 07:25 PM   #5
Aaron Gainer
New Member
 
Aaron Gainer's Avatar
 
Join Date: Nov 2008
Posts: 34
Default

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.
__________________
B.S Physical Education and Health

NSCA C.S.C.S
Aaron Gainer is offline   Reply With Quote
Old 12-09-2009, 10:43 AM   #6
Aaron Gainer
New Member
 
Aaron Gainer's Avatar
 
Join Date: Nov 2008
Posts: 34
Default

Still pops occasionally, but has become less and less when focused on joint mobility and flexibility. For those that have it, keep on training!!!
__________________
B.S Physical Education and Health

NSCA C.S.C.S
Aaron Gainer is offline   Reply With Quote
Old 12-09-2009, 06:21 PM   #7
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Read this... all 5 pages:

http://www.eatmoveimprove.com/2009/1...-dysfunctions/

I think it will help you out a lot.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 06-29-2010, 01:07 PM   #8
Will Peterson
New Member
 
Join Date: Apr 2010
Posts: 33
Default

This is very interesting to me as I certainly have the hip pop issue. I do sit all day, but I work my hip mobility every morning and either before my workout or before bed after a shower. The poping does not hurt, but is does concern me with regard to long term hip health. When you made the comment to keep on training, does that have to do with your side work not curing your hip popping? I have always done some weighted step ups and split squats, but I try to keep them limited due to the idea of bilaterial deficit and that single leg work will increase it.

It is still better to be able to squat and do oly lifts for a long term rather than having my hip replaced in the next 8 to 10 years.

A little background also may explain some of the issues in that I was a competitive cyclist for about 5 years (3 years of 20+ hard race seasons) which was brutal on my hips and pelvic tilt. I will have both hips pop on occasion. While riding my chiro always adjusted me for leg discrepancy with the left leg shorter. While lifting my right leg tends to show up shorter.
Will Peterson is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 07:27 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator