Singapore Fitness Coach Talk: Rehab - Anterior Hip Pain

If this is you, read on!

I recently had a personal training client who was having pain in her hip. The pain comes at the top portion of a squat or dead lift movement.

Any time there is a pain in the front of the hip (anterior hip pain), don't forget to consider "femoral anterior glide syndrome" as a possible cause.

The pain seems to be at the front of the hip joint and does not seem to come from a muscle or ligament.

SOLUTION: Think about how the femur (thigh bone) is made secure in the hip socket. It is held tight and back in the socket by the function of the glute muscles. That means your buttocks have to work well to keep the bone in place.

So, during your warm up, do more glute activation (you can even do these between sets as I instructed my client to do) and during exercises like squats, lunges, or pulls, remember to focus on a contraction of the buttock muscles to keep the femur tight in the socket and avoid it slipping forward and causing pain. Go to my forum for some glute activation exercises you can do. (Check out the "quadruped hip extension" and the "cook hip lift")