I'm done squatting! :/

[hankst]

Hi guys!

I started proper lifting four months ago, and of course incorporated the allmighty squat into my routine. Problem is: I was a fatty the better part of my life, and that seems to have taken its toll - my hips are basically wrecked .

My hips start to hurt when I do intense cardio for some days in a row (talking about 5k runs), and these days I seemed to have f'd them up further (feels temporary, though), which is basically why I want to take a break from squatting right now until things are better (even 10 reps @ 30 kg for a quick warm up hurt a bit).

How can I substitute squats? I know, squats are the be all end all leg exercises, and leg press is not even a close second, but what can I do?

Is there anything I can combine with the leg press to get a squat like effect?

Additional Infos:

Bulking right now (in for 1 week ), first time ever!

Workout:

Day 1: Squats, Calf Raises (standing), DB Bench, Military Press, French Press
Day 2: RDL, Chin-Ups, Lat Pulls (wide), DB Rows, random (heavy) ab work

3 times a week, alternating



Cliffs:
- Injury
- Substitute for squats
- "man up and grow a pair" = no option

[__r]

If your hips hurt during squats, they will probably also hurt when you do leg presses or other leg exercises. The best advice I can give you is to see an orthopedist or preferably a sport medicine specialist and tell him/her about your problem.

[ridley89]

Go get advice from a professional, if anything causes you significant pain you should drop it and find out whats wrong.

[chazzy1864]

If your hips hurt during squats, they will probably also hurt when you do leg presses or other leg exercises. The best advice I can give you is to see an orthopedist or preferably a sport medicine specialist and tell him/her about your problem.

Go get advice from a professional, if anything causes you significant pain you should drop it and find out whats wrong.

^ Those


Perhaps it is just severe tightness of the muscles and tendons and is solved by stretching. Could be something far worse.

Get it checked, find out what you can do, and we'll go from there.

[Mbizzle9]

perhaps the problem could be solved by stretching, maybe getting some hip abductor/adductor exercises to strengthen the hip muscles will also help(i know alot of bbuilders think of this exercise as "useless" or "girly" but i think they can be used to prevent injury and in special cases, like this)

since you are a beginner (4 months) you could be going too intense, and doing too much weight. anyway, see a doctor.

[JZ1986]

First thing I would do is drop the 5K's, running is the worst thing you can do if you have bad knees or hips. Rest up fo a few days and then start a good hip mobility program and add in some body weight squats, a few sets everyday, if you can do these pain free then add a bar and progress up in weight.

If you still have pain get it checked out.

[Ironlife]

Im now doing heaps of front squats alot harder but very rewarding, back squats are an excellent exercise however going real heavy seemed to fuvk up my cns (motor neurons)

Also you say your eating 2,600 cals a day with all this running?? ...tell me your joking?>?

[hankst]

Stopped running a week ago, as I shifted from cutting and then maintaining into a slow bulk .

Thanks for all the advice so far, I'll probably see a doctor if the pain isn't gone by Monday.

Explanation for the 2600 kcal:
I did not want to rush my first bulk ever, so I took my maintenance (2300-2400) and added roughly 300 kcal. If I don't get heavier (I'll weigh in after a month), I'll up my calories accordingly.

[Ironlife]

Stopped running a week ago, as I shifted from cutting and then maintaining into a slow bulk .

Thanks for all the advice so far, I'll probably see a doctor if the pain isn't gone by Monday.

Explanation for the 2600 kcal:
I did not want to rush my first bulk ever, so I took my maintenance (2300-2400) and added roughly 300 kcal. If I don't get heavier (I'll weigh in after a month), I'll up my calories accordingly.

Thats seems reasonable.

[Lencho]

perhaps the problem could be solved by stretching, maybe getting some hip abductor/adductor exercises to strengthen the hip muscles will also help(i know alot of bbuilders think of this exercise as "useless" or "girly" but i think they can be used to prevent injury and in special cases, like this)

First thing I would do is drop the 5K's, running is the worst thing you can do if you have bad knees or hips. Rest up fo a few days and then start a good hip mobility program and add in some body weight squats, a few sets everyday, if you can do these pain free then add a bar and progress up in weight.

If you still have pain get it checked out.

These. ^^


F*ck going to the doctor over a little discomfort.

[ironwill2008]

Thats seems reasonable.

These. ^^


F*ck going to the doctor over a little discomfort.

^^^These. See if stopping all the running solves the problem. That may well be all you need to do.

Eating 3-400 cals over maintainance is a smart move. That should be enough calorie surplus to get the scale moving up, without adding excess bodyfat. Simply keep an eye on your scale and your mirror.

[matt297]

I get pain when squatting. maybe its similar to what you get. here's the thread.......

http://forum.bodybuilding.com/showth...#post372767271

Ive been doing some of the strecthing and it has gotten better. you could give the stretches a try see if it helps.

[Arlecchino]

"man up and grow a pair"

[Cheesewookie]

"man up and grow a pair"

this.

[EPMD]

I get pain when squatting. maybe its similar to what you get. here's the thread.......

http://forum.bodybuilding.com/showth...#post372767271

Ive been doing some of the strecthing and it has gotten better. you could give the stretches a try see if it helps.

Good thread reference. Try a dedicated stretching plan while you take a break from squats. It has helped me tremendously.

If you use good form on the leg press (full range of motion, lower back against the pad, controlled pace, etc.) then your thighs will still get a good workout without squats. What you will be missing is the hip work, which is probably going to have to remain missing while you recover from your injury.

[hankst]

Thanks a lot for all your advice. I'll look into stretching.

[-Lucifer]

Check these out: http://www.youtube.com/view_play_lis...query=squat+rx

[jgrube]

why are you doing 5k runs while trying to bulk? thats just counterproductive. i'm sure that has more to do with your hip problem than being previously fat.

and also, use some common sense here. just take a break for a week or a few days. then try to squat again before you come to the conclusion that your hips are "wrecked" and you cant squat.

[hankst]

why are you doing 5k runs while trying to bulk? thats just counterproductive. i'm sure that has more to do with your hip problem than being previously fat.

and also, use some common sense here. just take a break for a week or a few days. then try to squat again before you come to the conclusion that your hips are "wrecked" and you cant squat.

I ran before I started the bulk a week ago.

And my hip problems have a history, it was ****ing with my squat for the first time this week, though.

And taking a break from squatting was exactly what I wanted to do.

O_o