Squatting is a fundamental movement in fitness routines, athletic training, and daily activities. Whether you’re lifting weights, performing bodyweight exercises, or simply sitting down, squats engage multiple muscle groups, including the hips, glutes, and quadriceps. However, hip pain while squatting is a common complaint that can hinder performance and quality of life. This article explores the causes of hip pain during squats, preventive strategies, treatment options, and tips for safe squatting. Whether you’re a gym enthusiast, athlete, or casual exerciser, this guide provides actionable insights to help you squat pain-free.

Hip Pain While Squatting

Understanding Hip Pain While Squatting

Hip pain during squatting refers to discomfort, tightness, or sharp pain in the hip joint or surrounding muscles while performing the squat movement. The hip joint, a ball-and-socket structure, connects the femur (thigh bone) to the pelvis, allowing a wide range of motion. Squatting places significant stress on this joint and its supporting structures, including muscles, tendons, ligaments, and cartilage. Pain can arise from improper form, overuse, underlying conditions, or biomechanical issues, making it essential to identify the root cause for effective management.

Hip pain while squatting can manifest as:

• Anterior hip pain (front of the hip): Often linked to impingement or flexor strain.
• Lateral hip pain (side of the hip): Commonly associated with gluteal issues or bursitis.
• Posterior hip pain (back of the hip): May involve the glutes, hamstrings, or piriformis muscle.

Understanding the type and location of pain is key to pinpointing its cause and tailoring treatment.

Common Causes of Hip Pain While Squatting

Several factors can contribute to hip pain during squats. Below are the most common culprits:

1. Poor Squatting Form

Incorrect squat technique is a leading cause of hip pain. Common mistakes include:

• Excessive forward lean: Places undue stress on the hips and lower back.
• Knees caving inward (valgus collapse): Strains the hip joint and surrounding muscles.
• Limited depth: Shallow squats can overload the hips by reducing glute activation.
• Improper hip hinge: Failing to push the hips back can stress the hip flexors.

Solution: Work with a coach or trainer to refine your form. Focus on keeping your knees aligned with your toes, maintaining a neutral spine, and engaging your core.

2. Muscle Imbalances or Weakness

Weak or tight muscles around the hip can lead to pain during squats. For example:

• Weak glutes: Force the hip flexors or quads to compensate, causing strain.
• Tight hip flexors: Limit hip mobility, leading to anterior hip pain.
• Weak core: Reduces stability, increasing stress on the hips.

Solution: Incorporate exercises like glute bridges, clamshells, and hip flexor stretches to address imbalances.

3. Hip Impingement (Femoroacetabular Impingement, FAI)

Hip impingement occurs when the femoral head and acetabulum (hip socket) rub abnormally, causing pain, especially during deep squats. Symptoms include pinching or sharp pain in the front of the hip.

Causes: Structural abnormalities, repetitive deep squatting, or tight hip muscles.

Solution: Modify squat depth, perform mobility exercises, and consult a physical therapist or doctor for diagnosis.

4. Labral Tears

The labrum is a ring of cartilage that stabilizes the hip joint. Tears, often caused by repetitive stress or trauma, can lead to pain, clicking, or catching sensations during squats.

Causes: Overuse, hip impingement, or sudden twisting movements.

Solution: Seek medical evaluation (e.g., MRI) and consider physical therapy or, in severe cases, surgery.

5. Bursitis

Hip bursitis involves inflammation of the bursae, fluid-filled sacs that cushion the hip joint. Trochanteric bursitis (on the outer hip) is common among squatters.

Causes: Overuse, tight IT bands, or repetitive squatting.

Solution: Rest, ice, anti-inflammatory medications, and stretches to relieve pressure on the bursae.

6. Piriformis Syndrome

The piriformis muscle, located in the buttocks, can irritate the sciatic nerve when tight or inflamed, causing posterior hip pain during squats.

Causes: Prolonged sitting, overuse, or inadequate warm-ups.

Solution: Stretch the piriformis, foam roll, and strengthen surrounding muscles.

7. Osteoarthritis or Joint Degeneration

In older adults or those with prior injuries, hip osteoarthritis can cause pain during weight-bearing activities like squats. Cartilage wear leads to joint stiffness and discomfort.

Causes: Aging, prior injuries, or repetitive stress.

Solution: Low-impact exercises, physical therapy, or medical interventions like injections.

8. Overuse or Training Errors

Excessive squatting volume, inadequate recovery, or rapid increases in weight can strain the hip joint and muscles, leading to pain.

Solution: Follow a balanced training program with proper rest and gradual progression.

Most cases of hip pain while squatting resolve with rest, form corrections, or self-care. However, consult a healthcare provider if you experience:

• Persistent or worsening pain despite rest.
• Swelling, redness, or warmth around the hip.
• Pain accompanied by clicking, locking, or instability.
• Inability to bear weight on the affected hip.
• Symptoms radiating down the leg (possible nerve involvement).

These could indicate serious conditions like labral tears, fractures, or nerve compression, requiring imaging (e.g., X-ray, MRI) and professional treatment.

Preventing Hip Pain While Squatting

Prevention is key to maintaining pain-free squats. Incorporate these strategies into your routine:

Master Proper Form:

• Keep your feet shoulder-width apart, toes slightly turned out.
• Push your hips back as if sitting in a chair.
• Maintain a neutral spine and engaged core.
• Avoid letting your knees collapse inward or extend past your toes.
• Use a mirror or record yourself to check form.

Warm Up Thoroughly:

• Perform dynamic stretches like leg swings, hip circles, or lunges to increase blood flow.
• Do bodyweight squats or lighter sets to prepare the hips.

Improve Hip Mobility:

• Stretch tight hip flexors, hamstrings, and adductors daily.
• Use exercises like the 90/90 hip stretch or pigeon pose to enhance range of motion.

Strengthen Supporting Muscles:

• Target the glutes, core, and hamstrings with exercises like deadlifts, hip thrusts, and planks.
• Strong muscles stabilize the hip joint, reducing strain.

Progress Gradually:

• Increase squat weight or volume by no more than 5-10% per week.
• Allow adequate rest between squat sessions (e.g., 48-72 hours).

Use Proper Footwear:

• Wear flat, supportive shoes (e.g., weightlifting shoes) to maintain stability.
• Avoid cushioned running shoes, which can destabilize the squat.

Incorporate Recovery:

• Foam roll or massage tight muscles to release tension.
• Prioritize sleep and nutrition to support muscle repair.

Treatment Options for Hip Pain While Squatting

If hip pain occurs, prompt treatment can prevent chronic issues. Here are effective approaches:

Rest and Activity Modification

• Temporarily reduce squat volume or avoid deep squats.
• Switch to low-impact exercises like swimming or cycling to maintain fitness.

Ice and Heat Therapy

• Apply ice packs for 15-20 minutes to reduce inflammation in acute pain.
• Use heat to relax tight muscles before stretching or light activity.

Over-the-Counter Medications

• Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can reduce pain and swelling.
• Use sparingly and consult a doctor for prolonged use.

Physical Therapy

• A physical therapist can design a program to improve hip mobility, strength, and form.
• Common interventions include manual therapy, ultrasound, and corrective exercises.

Stretching and Mobility Work

• Hip Flexor Stretch: Kneel on one knee, push your hips forward, and hold for 30 seconds.
• Piriformis Stretch: Lie on your back, cross one ankle over the opposite knee, and pull the thigh toward your chest.
• Adductor Stretch: Sit with soles of feet together, gently press knees toward the floor.

Strengthening Exercises

• Glute Bridges: Lie on your back, knees bent, lift hips toward the ceiling (3 sets of 12).
• Side-Lying Leg Raises: Lie on your side, lift the top leg slowly (3 sets of 15).
• Bird Dogs: On all fours, extend opposite arm and leg, hold for 5 seconds (3 sets of 10).

Medical Interventions

• Cortisone Injections: For severe bursitis or inflammation.
• Surgery: Rarely needed for labral tears or advanced osteoarthritis.
• Regenerative Therapies: Platelet-rich plasma (PRP) injections may promote healing in some cases.

Alternative Therapies

• Chiropractic Care: Adjusts misalignments that may contribute to hip pain.
• Acupuncture: May reduce pain and muscle tension.
• Massage Therapy: Relieves tightness in the glutes, hip flexors, or IT band.

Squatting isn’t just a gym exercise—it’s a functional movement in tasks like gardening, lifting objects, or sitting. To avoid hip pain:

• Engage your core and glutes when bending down.
• Avoid twisting while squatting to pick up heavy items.
• Use supportive tools (e.g., kneelers for gardening) to reduce strain.

Acupuncture for Hip Pain in Tokyo

Acupuncture, a cornerstone of TOM for over 2,500 years, involves inserting thin, sterile needles into specific points on the body, called acupoints, to restore balance and promote healing. TOM posits that the body’s vital energy flows through meridians. Blockages or imbalances in energy can cause pain or illness, including hip pain. Acupuncture aims to restore Energy flow, alleviating discomfort and supporting the body’s natural healing.

Modern research suggests acupuncture works by:

• Stimulating the release of endorphins and serotonin, natural pain-relievers.
• Improving blood circulation to reduce inflammation and promote tissue repair.
• Modulating the nervous system to decrease pain signals.
• Relaxing tight muscles and reducing tension.

Acupuncture is widely recognized as a complementary therapy, with studies supporting its efficacy for chronic pain, including hip pain caused by osteoarthritis, bursitis, and muscle strains.

How Acupuncture Treats Hip Pain

Acupuncture treats hip pain by targeting both the symptoms and root causes, offering a holistic approach tailored to the individual. The process begins with a thorough assessment by a licensed acupuncturist, who evaluates the patient’s health history, pain patterns, and lifestyle factors.

Mechanisms of Action

• Pain Relief: Acupuncture triggers the release of endorphins, reducing pain perception in the hip.
• Reducing Inflammation: Improved blood flow and anti-inflammatory effects help alleviate swelling in conditions like bursitis or tendinitis.
• Muscle Relaxation: Needling tight muscles, such as the hip flexors or piriformis, relieves tension and restores mobility.
• Nerve Modulation: For sciatica or nerve-related hip pain, acupuncture calms overactive nerves, reducing radiating discomfort.
• Addressing Underlying Causes: Acupuncture targets contributing factors like stress, poor posture, or muscle imbalances, preventing pain recurrence.

Treatment Process

• Consultation: The acupuncturist assesses the pain’s location, intensity, and triggers, often using TOM diagnostics like pulse or tongue examination.
• Needle Insertion: Fine needles are inserted into acupoints, typically left in place for 15-30 minutes. Patients may feel mild tingling, warmth, or heaviness, but discomfort is minimal.
• Session Frequency: Acute hip pain may improve after 1-3 sessions, while chronic conditions like osteoarthritis may require 6-12 sessions over weeks for lasting relief.
• Adjunct Therapies: Techniques like moxibustion (warming acupoints with herbs), cupping, or electroacupuncture (mild electrical stimulation) may enhance outcomes.

Research supports acupuncture’s effectiveness for hip pain. A 2018 study in Pain Medicine found acupuncture reduced pain and improved function in patients with hip osteoarthritis, with effects lasting up to six months. Another 2020 review in Frontiers in Medicine reported significant pain relief for chronic hip pain compared to sham acupuncture or no treatment.

Key Acupoints for Hip Pain Relief

Acupoints are chosen based on the pain’s location, cause, and TOM diagnosis. Below are commonly used acupoints for hip pain, their locations, and benefits:

GB30 (Huantiao)

• Location: On the buttocks, one-third of the way between the top of the femur and the sacrum.
• Benefits: Relieves hip joint pain, sciatica, and gluteal muscle tension. Ideal for posterior hip pain and piriformis syndrome.
• Use: Often combined with electroacupuncture for deep muscle relief.

BL40 (Weizhong)

• Location: At the back of the knee, in the center of the popliteal crease.
• Benefits: Eases lower back and hip pain, especially when radiating from the spine or sciatic nerve.
• Use: Effective for sciatica or posterior hip discomfort.

BL23 (Shenshu)

• Location: On the lower back, 1.5 inches lateral to the spine at the level of the second lumbar vertebra.
• Benefits: Strengthens the lower back and hips, reducing pain from arthritis or muscle strain.
• Use: Supports overall hip stability and kidney energy in TOM.

GB34 (Yanglingquan)

• Location: On the outer calf, in the depression below the fibular head.
• Benefits: Relaxes tendons and muscles, alleviating lateral hip pain and bursitis.
• Use: Targets IT band tightness or gluteal strain.

BL25 (Dachangshu)

• Location: On the lower back, 1.5 inches lateral to the fourth lumbar vertebra.
• Benefits: Reduces hip and lower back pain, especially from postural issues or muscle imbalances.
• Use: Complements GB30 for comprehensive relief.

LI4 (Hegu)

• Location: On the hand, in the webbing between the thumb and index finger.
• Benefits: Promotes overall pain relief and relaxation, useful for stress-related hip pain.
• Caution: Avoid in pregnant women, as it may induce labor.

ST36 (Zusanli)

• Location: On the outer shin, about four finger-widths below the knee.
• Benefits: Boosts energy, improves circulation, and supports hip recovery from overuse injuries.
• Use: Enhances overall healing and reduces fatigue.

Acupoints are often combined for optimal results. For example, a patient with hip bursitis might receive treatment at GB34 and GB30, while someone with sciatica could benefit from BL40 and BL23. The acupuncturist customizes the protocol based on the patient’s unique needs.

Benefits of Acupuncture for Hip Pain

Acupuncture offers numerous advantages for those with hip pain, making it a valuable option for holistic relief:

• Non-Invasive and Drug-Free: Unlike medications or surgery, acupuncture has minimal side effects and avoids risks like dependency.
• Holistic Treatment: It addresses physical, emotional, and lifestyle factors, such as stress or poor posture, contributing to hip pain.
• Customizable: Treatments are tailored to the individual’s pain type, location, and underlying causes.
• Long-Term Relief: Regular sessions can reduce pain frequency and intensity, with effects lasting weeks to months.
• Complementary to Other Therapies: Acupuncture pairs well with physical therapy, exercise, or medications for enhanced outcomes.
• Improved Mobility: By reducing pain and stiffness, acupuncture helps restore range of motion for daily activities.
• Stress Reduction: Acupuncture promotes relaxation, alleviating tension that exacerbates hip pain.

A 2019 study in Acupuncture in Medicine found that 60-80% of patients with chronic hip pain reported significant relief after 6-12 acupuncture sessions, with improvements in function and quality of life.

Potential Side Effects and Risks

Acupuncture is generally safe when performed by a licensed practitioner, but potential side effects and risks should be considered:

Mild Side Effects:

• Soreness or Bruising: Minor discomfort or bruising at needle sites, typically resolving within days.
• Fatigue: Some patients feel tired or relaxed post-session, especially early in treatment.
• Temporary Worsening: Pain may briefly intensify before improving, known as a “healing crisis.”

Rare Risks:

• Infection: Improper needle sterilization can cause infections, though single-use needles minimize this risk.
• Injury: Incorrect needle placement may lead to nerve damage or organ puncture, underscoring the importance of a qualified practitioner.
• Dizziness: Some patients feel lightheaded, particularly if dehydrated or anxious.

Acupuncture is suitable for most individuals with hip pain, particularly those with:

• Chronic conditions like osteoarthritis or bursitis unresponsive to medications.
• Acute injuries, such as muscle strains or tendinitis, seeking faster recovery.
• A preference for natural, non-invasive treatments.
• Postural or stress-related hip pain from prolonged sitting or repetitive activities.
• Complementary needs alongside physical therapy or surgery recovery.

However, acupuncture may not be appropriate for severe structural issues (e.g., fractures) or infections without medical clearance. Consult a healthcare provider to rule out serious conditions before starting acupuncture.

While acupuncture is effective for many, certain symptoms require immediate medical evaluation:

• Severe, sudden hip pain with swelling or inability to bear weight.
• Pain with fever, redness, or warmth (possible infection).
• Persistent pain despite rest and treatment.
• Symptoms like numbness or leg weakness (possible nerve damage).

These could indicate fractures, infections, or nerve issues, necessitating imaging (e.g., X-ray, MRI) and medical intervention.

Conclusion

Acupuncture is a powerful, natural therapy for hip pain, offering relief from conditions like osteoarthritis, bursitis, and muscle strains. By targeting acupoints, it reduces pain, inflammation, and muscle tension while addressing underlying causes like poor posture or stress. Its benefits—non-invasive treatment, minimal side effects, and improved mobility—make it an appealing choice for those seeking holistic relief. While risks like soreness or dizziness are rare, choosing a licensed practitioner ensures safety.

If hip pain is limiting your life, consider acupuncture as part of a comprehensive plan. Combine it with stretches, strengthening exercises, and ergonomic adjustments for optimal results. Consult a qualified acupuncturist, track your progress, and seek medical advice for severe or persistent symptoms.

Experience the soothing embrace of true relief at Fuji Wellness, where every treatment is a step closer to a pain-free life. If hip pain has been holding you back, it’s time to indulge in our signature therapies that blend ancient healing traditions with modern techniques. Let our expert therapists melt away tension with precision, care, and a touch of luxury—reawakening your body’s natural balance. Don’t just treat the pain—transform your well-being in the serene sanctuary of Fuji Wellness. Your hips deserve more than just comfort—they deserve freedom.

Fuji Wellness:

• Address: 132-0031 Matsushima 1-chome, 21-14, Tokyo, Japan
• Contact: Click here
• Email: sunnyphamsensei@gmail.com