Squatting Causing Hip Pain? The Hyrox Athlete’s Guide to Recovery in Liverpool
All the things you need to know
Post TKR
If you’re training for Hyrox and your hips flare up during squats, the push through it mentality is your biggest enemy.
You might try a longer warm up, widen your stance, or tell yourself it’ll loosen up after the first few sets of Wall Balls. But pain isn’t a hurdle to jump over,it’s a mechanical signal. If you keep training on top of a hip niggle, you aren't building fitness, you’re building a compensation pattern that will eventually stall your progress.
At Functional Movement Physio, we specialise in helping Liverpool’s hybrid athletes move from managing pain to hitting PBs. Here is how to fix hip pain during squats for good.
Why Do My Hips Hurt When I Squat?
In most cases, hip pain during squats isn’t random. For the majority of athletes, it comes down to a lack of Hip Internal Rotation.
When you drop into the hole of a squat, your femur needs to rotate internally to clear space in the joint. If that rotation is blocked, your body finds a workaround,usually by pinching at the front of the hip or over-extending the lower back.
The Mobility Myth: Why Stretching Isn't Enough
Many athletes assume the answer is more stretching. However, mobility without stability is a liability. If you open up a new range of motion without building the strength to control it, you are simply giving your body more space to move poorly.
The Hyrox Hip Protocol: Our 4-Stage Recovery Process
We use a structured, evidence-based approach at our Liverpool physio clinic to ensure you don't just get pain free, but stay that way under load.
1. Symptom Reduction & Movement Optimisation
First, we settle the joint. Through hands-on therapy and joint capsule mobilisation, we quieten the nervous system. We then identify your current pain-free squat depth. No forcing movements, we focus on clean, efficient patterns that don't trigger a flare up.
2. End-Range Hip Control
Once the pain is managed, we expand your capacity. We use PNF (Proprioceptive Neuromuscular Facilitation) techniques to target the joint capsule. This isn't passive stretching, it is active work that teaches your brain how to use your hips at their end-range.
3. Progressive Loading & Glute Integration
Now we build the armour. We load the hips, glutes, and adductors specifically so your body can handle the high-volume demands of a Hyrox race. As your range of motion improves, our strength programming evolves to match it.
4. Strategic Return to Training
The biggest mistake athletes make is returning to 100% intensity the moment the pain stops. Think of it like a marathon: you wouldn't run 26 miles after a month off. We reintroduce load progressively, ensuring your tissues are physically prepared for the compromised running and heavy sled work required in hybrid racing.
Expert Physio for Hip Pain in Liverpool
Don't wait for a niggle to become a season ending injury. If your squats feel restricted or painful, it’s time to get an assessment that looks at how you actually move under tension.
Functional Movement Physio
📍 27 Norfolk Street, Liverpool, L1 0BE
🔍 Frequently Asked Questions (FAQ)
Why do I get a pinching sensation in my hip when I squat?
This is often hip impingement caused by poor joint centration or a lack of internal rotation. A Liverpool sports physio can help reposition the joint through specific drills to remove that pinch.
Should I stop training if my hip hurts?
Total rest is rarely the answer. We advocate for relative rest - modifying the movement (e.g., box squats or reduced depth) while we fix the underlying mechanical issue.
Is physiotherapy effective for Hyrox athletes?
Absolutely. Hyrox requires a unique blend of strength and endurance. A specialist physio understands these specific demands and ensures your rehab mimics the intensity of your race day.
Why do I get hip pain when squatting?
Hip pain during squats is usually down to how the joint is moving. Limited hip rotation, poor control, or compensations elsewhere in the body can all increase stress through the hip.
If you are dealing with hip pain in Liverpool, getting assessed properly will help identify what is actually causing it.
Should I stop squatting if my hip hurts?
You do not always need to stop completely, but pushing through pain is rarely a good idea.
Adjusting your training and addressing the cause with a Liverpool physio will get better results than trying to train around it.
Do I just need more hip mobility?
Not necessarily.
Mobility without strength and control does not fix the problem. In many cases, the issue is not how much range you have, but how well you control it.
Can physiotherapy help with hip pain from training?
Yes.
A Liverpool physio can assess your movement, identify restrictions, and guide you through a plan that restores proper function so you can train without pain.
How do I book a session at Functional Movement Physio?
You can book directly via our website or visit our clinic at 27 Norfolk Street in the Baltic Triangle, Liverpool.
