Are you having hip or knee pain while performing squats as part of your regular blood flow restriction training or traditional training routine? If so, you may be able to benefit from some of the tips in this article.
Squats should be pain-free when performed properly, and actually when done correctly should help you prevent other injuries such as low back or ankle injuries. However, between the vast amount of time we spend sitting down and the performance of repetitive tasks, the hips have a tendency to lose their flexibility over time. As a result, you may find yourself unable to squat using ideal form without aches or pains.
Hip/knee pain or discomfort while squatting can be the result of improper rotation of the hip joint or extension of your legs as you stand up from a squat. To improve your hip mobility, you can try the two exercises listed below.
To permanently solve your problem it will take some time, but performing these two exercises on a daily basis as part of your warm-up or stretching routine can go a long way toward helping improve your hip mobility and eliminating pain while performing squats, especially when combined with occlusion training.
Half-Kneeling Banded Hip Flexor Stretch
The first exercise is called the half-kneeling banded hip flexor stretch. This exercise is effective for engaging the hip flexor muscles, which often become stiff from long periods of sitting. The band used in this exercise helps you get into the correct position for maximum effectiveness.
To do the stretch, place a resistance band on a post in front of you. Kneel down with your right foot on the ground and your left leg stretched out behind you. Place the band on your left thigh with the edge just touching your rear. There should be tension on the band. Keep your core and your back straight and tight while performing the stretch. Lean forward into the half-kneel until you feel a stretch along the front of your left hip. Hold the stretch for 20 to 30 seconds and repeat for two reps. Do the same for the right leg to complete the exercise.
90-90 Hip Rotations
The second exercise is called 90-90 hip rotations. This exercise is useful for taking your hip joints through a full range of motion to loosen them up. The focus is on the top hip (the one turned inward) and is the perfect exercise for a warm-up before you do your squat routine.
Sit on the ground with a straight back and your legs out in front of you. Draw your knees up to a 45-degree angle and rotate them to touch the floor on your right. Ideally, you should be able to touch your knees to the floor, but if you feel pain or pinching, stop right where you are. If you are unable to keep a straight back while performing this exercise, place your hands on the floor behind you for additional support.
These two exercises are perfect for helping those who are experiencing pain during their regular blood flow restriction training or traditional routines. Taking care of your hips by stretching them can help increase your mobility and reduce the chance of injury while performing occlusion training.