Hip pop during squats

[Aaron Gainer]

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.

[Dave Lemanczyk]

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.

[Aaron Gainer]

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!!!

[Dave Lemanczyk]

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!

[Aaron Gainer]

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.

[Aaron Gainer]

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

[Steven Low]

Read this... all 5 pages:

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

I think it will help you out a lot.

[Will Peterson]

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.