I’ve always squatted with my toes pointed out a fair amount. A few months ago i started having hip pain when I would get to the bottom of my squat. It was worse on the warm up sets and it went away a little as I got warmed up but wouldn’t go away with more warm up sets. I quit squatting and substituted leg press. I never had the pain on leg press, I also never pointed my toes out in leg press. I started squatting again a few workouts ago and today the hip pain came back after my workout. I read an article about squatting and hip pain and it mentioned toes pointed out doesn’t let the hip work right when squatting. Anybody know more about this or how true it is?
Toes pointed out is fine, to a moderate amount of degree. Generally, if your knees follow your toes on the descent, then that is no problem. However, many people squat toes pointed way out but don’t let the knees track the same way, and the knees cave in. This can cause excessive torque on the knee.
Foam roll your hip flexors. And make sure your form is proper.
If you are pointing your toes out it can mean you lack dorsiflexion ROM. Do some ankle mobility exercises and see how you go. Having all the hip mobility in the world means dick if your ankle mob is shithouse.
I don’t point toes out while squatting, but I do squat wide… and unfortunately have recently noticed a pain just inside of where the sartorius connects to the pelvis.
Time to switch up my stance I guess.
PS: Nice hat, Bonez!
lol
[quote]illgixxer wrote:
I’ve always squatted with my toes pointed out a fair amount. A few months ago i started having hip pain when I would get to the bottom of my squat. It was worse on the warm up sets and it went away a little as I got warmed up but wouldn’t go away with more warm up sets. I quit squatting and substituted leg press. I never had the pain on leg press, I also never pointed my toes out in leg press. I started squatting again a few workouts ago and today the hip pain came back after my workout. I read an article about squatting and hip pain and it mentioned toes pointed out doesn’t let the hip work right when squatting. Anybody know more about this or how true it is?[/quote]
Please provide a link to the article. Thanks.
My knees track better with my toes pointing out, also it allows me to “sit between my legs” like Dan John would say. I highly doubt that your hip problem comes from pointing your toes out.
The OP says he has hip pain, not knee pain, so I have no idea what all the babbling about knees tracking properly has to do with this thread…
Anyway, OP I have four words for you: Femoral Anterior Glide Syndrome.
Look it up, see if the condition matches your symptoms, and then take appropriate action.
For a book discussing this condition in detail, look up Shirley Sahrmann’s Diagnosis and Treatment of Movement Impairment Syndromes.
The description of the problem is great, though the rehab exercises are fairly limited so you will have to get a bit creative once you understand what exactly is going on in your hip.
OP are you going to participate in the thread you started?
depends where the hip pain is. in the front towards the hip flexors, or in the back?
best thing you can do is post a vid of your form and tell us where exactly you feel pain
Could also be trochanteric bursitis if you are referring to lateral hip pain. If it it trochanteric bursities, could be linked to how your knees track over your toes, if you have flat feet vs high arch, your stance width gluteus medius lack of strength, or IT band tightness.
beef
I keep my squats a little wider than shoulder width, but my toes cannot be pointed out to a large degree because, again, I do feel a twinge in my knee if I do that.