"Squats and lunges used to feel strong. Now I dread the deep pinching feeling inside my hip every ti

"Squats and lunges used to feel strong. Now I dread the deep pinching feeling inside my hip every time I try."

Here is the anatomy of that pinch: Deep hip pain with squatting is usually femoroacetabular impingement, which occurs when the ball of your femur contacts the rim of your hip socket earlier than it should during deep flexion. This happens for two reasons. Either there is a structural shape variation in the hip, or the muscles that are supposed to externally rotate the femur before it hits the socket depth limit are too weak to do their job. The sumo squat positions your feet wide and turned out, which pre rotates the femur externally and opens the hip socket before you descend. This creates significantly more clearance and eliminates the impingement for most people.

PT exercise: Banded Sumo Squat

Step 1: Place a light resistance band just above both knees. Stand with your feet wider than shoulder width and turn both feet out to about 45 degrees. Your toes point to the corners of the room, not straight forward.

Step 2: Keeping your chest up and your back straight, push your knees outward against the band as you slowly lower your hips down between your feet. The band provides resistance that keeps your femurs externally rotated throughout the movement.

Step 3: Lower until your thighs are roughly parallel to the floor or as deep as you can go without pain. Hold for 2 seconds at the bottom. Drive through both heels and push your knees out as you stand back up.

12 reps 3 times per week. Most people notice the pinching sensation significantly reduced within 2 weeks.

kinapt.org

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