Hip Pain From Squats

Your hip area contains numerous bones, muscles and nerves – all of which are susceptible to injury during exercise. Pain in your hips can strongly affect your daily activities, making further exercise or even just walking an uncomfortable process. This makes it important to understand what causes squat-related hip pain and how it can be treated and prevented. Contact your doctor if your hip pain continues.

Is This an Emergency?

If you are experiencing serious medical symptoms, seek emergency treatment immediately.


Squat-related hip pain can vary from person to person, ranging from a dull ache to severe and debilitating pain. It can also be accompanied by a variety of symptoms, including swelling, tenderness, skin warmth, bruising and redness. The joints in your hips can feel stiff and tight, making even simple movements like sitting down difficult. You can also notice problems with stability and loss of mobility.


Hip pain from doing squats can occur for multiple reasons. Overusing the muscles can cause stress on the cartilage, muscles, tendons, ligaments and bones in your hip area, resulting in pain. Blunt trauma to the area, such as falling while doing squats, can also injure your hip area, causing pain and even fractures or dislocations in your hip. You can also sprain or strain the muscles and ligaments in your hips if you forcefully squat or suddenly change directions. In addition, tendinitis can cause tenderness and pain in your hip joints.


To treat hip pain, immediately rest the area to prevent additional injury. Apply a cold pack to the painful area for the first one or two days to help constrict the blood vessels and reduce pain. Wrap your hip area with an elastic medical bandage to treat any pain and swelling. Take ibuprofen or acetaminophen to control symptoms. If you suspect a fracture or tendinitis, it is important to seek medical attention. A doctor may need to repair these types of injuries surgically.


To prevent hip pain when doing squats, warm up before exercising. This will help raise the temperature of your muscles, helping them to become stronger, more pliable and less susceptible to injury. In addition, cool down after exercising, allowing your heart rate and muscles to gradually return back to normal. This will help reduce the amount of lactic acid in your bloodstream and muscles, which can contribute to pain in your hips.