top of page

Say Goodbye to Hip Pain: The Ultimate Squat Hack You Need to Try

Writer's picture: Prevail Rehab & PerformancePrevail Rehab & Performance
woman setting up to perform light squats

Hip pain while squatting can be incredibly frustrating, hindering your performance and progress. Fortunately, there's a simple technique you can try to alleviate this discomfort and improve your squat form. Follow these steps to see if it helps with your hip pain.


Try This Exercise to Relieve Hip Pain While Squatting


  1. Elevate Your Heels: Start by placing small weight plates or a wedge under your heels. This elevation can help improve your squat mechanics and reduce strain on your hips.

  2. Squeeze a Foam Roller Between Your Knees: Place a foam roller between your knees and gently squeeze it. This action helps engage your inner thighs and maintain proper alignment during the squat.

  3. Find a Point of Tension or Discomfort and Exhale: Lower yourself into the squat until you reach a point of tension or mild discomfort. Pause in this position and exhale deeply. Focus on releasing tension with each breath.

  4. Breathe Deeply In and Out While Paused in This Position: Continue to breathe deeply in and out while holding the squat. With each exhale, aim to sink deeper into the squat as the tension in your hips fades.

  5. Pull Deeper into the Squat as Your Tension Fades: As you feel the tension release, try to pull yourself deeper into the squat. This gradual approach helps improve your range of motion and reduces hip pain.


The Importance of Effective Warm-Ups


Warm-ups can make a significant difference in how you feel when you exercise. They prepare your muscles and joints for the workout ahead, reducing the risk of injury and enhancing performance. However, they shouldn't take too long. Anything over 5-10 minutes is pushing it. The key is to be efficient and focused, targeting the areas that need attention without overdoing it.


Benefits of This Squat Technique


  • Improved Mechanics: Elevating your heels and using a foam roller helps align your body and improve squat mechanics, reducing strain on your hips.

  • Reduced Pain: Focusing on deep breathing and gradually increasing your range of motion can alleviate hip pain, making squats more comfortable.

  • Enhanced Performance: A proper warm-up and improved squat technique lead to better performance and progress in your workouts.


Need Help? Contact Us!


If you want to be able to exercise comfortably without warming up for 45 minutes before every session, we can help. At Prevail Rehab & Performance, we specialize in personalized plans that address your specific needs and goals. Our approach ensures you can enjoy pain-free exercise and achieve your fitness objectives effectively.


---


Don’t let pain hold you back from achieving your fitness goals – contact us at Prevail Rehab & Performance. We're here to help you exercise comfortably and efficiently, without the need for prolonged warm-ups. Let’s work together to enhance your performance and keep you moving pain-free!

Recent Posts

See All

Comments


bottom of page