Deadlift and Squat Joint Pain Caused By Pronation
I have been trying to figure out why the pain in my hip / illium / scratum happens when I get deep even with low weight to bodyweight.
I watched a video from a person on youtube who explained it is pronation caused by low arches making my knees bow in and I immediately found relief from expanding the width between my knees while squatting,
My hip flexors are tight too but that is a different thread being its a different area
Does anyone have any information pertaining to helping with this issue as far as training.
The pain is caused by the joints in my ilium and scratum / hip joints /|\ grinding like that vs | | | being flat and I feel it when I hit the low point or try and get deep to do a normal deadlift. Ill be trying raised sumo dead lifts and have been box squating but I want to isolate the exact muscle etc. that is causing this which the guy in the video didn't expand on doing.
Thank You
Trenzy
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Man I hurt my joints when I'm squatting 600+ pounds, I figure that I just need more bodyweight. I actually hurt myself one time playing basketball as well when I went to jump to dunk my like hip joint totally failed on me and boy did it augment my jump and it hurt for like a month before I could squat but it eventually subsided
There is like 4 other joints 2 on each side (Maybe more)
They could of been the problem.
Looks like there is a lot to understanding joints to prevent injury. If you squat 600+ and you weigh roughly 200 lbs does that mean when you dunk a basketball you can jump 3x higher? Just kidding. I wish i could beat physics.
I'd buy yourself some new shoes. Huge difference. Converse Chuck Taylor's are among the best for squat/dead. Also new balance minimus with a 0mm drop. Or if you wanna get real fancy, Reebok crossfit TR. If you look at guys shoes who squat/dead a ton and they're good at it, their shoes always get blown out on the outside near the sole stitching. This is because they actually push downward and outward with their feet, which is what you want to do. These shoes are also completely flat which makes it so you're not inclined to push through your toes. You always want to push through your heels more than any other area of your foot. Foot stance is imperative as well as you mentioned. While deadlifting you want your feet just about hip width apart and toes forward. In a squat you want to be just outside hip width toes forward or very slightly pointed out.
Chuck Taylor's,I wear these in black
New balance minimus 20v3 tattoo edition, my favorite shoe
Reebok lite TR
Guy in gym was showing me his chucks 2 days ago. I wear those new hybrid van hightops super cool looking built exactly like the last link reeboks and i would literally say there the same show just diff material. Ill try them
out when I hit the footlocker.
Now.... I have literally been studying since I posted this and have come across a lot of good shit.
I am going to hit rehabilitative yoga to release the muscles and not exercising causing them to get more tight. I am going to approach it with Yin soft gentle and not yang hard tough. These are tight muscles and they need to be soften so it only makes sense philosophically.
2. My abs are weak. Causing back pain. Pain which is a result of the inner core/ abdominal belt not working the way it should due to being weak and putting the extra work on the lower back. I used to eat a lot of shitty food so my gut is inflamed.
3. My inner thigh is really really weak.
I was thinking of just going barefoot ? Thank You very much for the response. I noticed my post was a little bit hard to understand because I barely understand what the hell I am talking about here as of the last 90 days as far as ilium joints etc.
Don't mess with barefoot just get some real flat shoes like the ones listed. You want to enhance the lift and your performance. And taking away your shoes won't do that for you. I suggest doing some HARD foam rolling, using a pipe to roll your I.t. band, calves, and upper lateral flutes. also stretch your hamstrings. do dynamic stretching and light rolling preworkout, followed by hard rolling and static stretching post workout. This will make a world of difference. I would also shop around for a trainer and buy a few sessions specifically just for learning proper deadlift form. Make sure your trainer is a top notch dude cuz there's a lot of fuck wad trainers put there. Yoga is a solid idea, yogas hard man. Don't let the soccer moms fool you. Its rough. Definitely work your abs and overall core stability and get yourself a lifting belt. A nice one. Google "best belts" lifting belts. Or cardillo. Or inzer. I listed those in price ascending. Lol.
Ya i belt it and roller it.
I hate personal trainers at the gym I go. stupid shit.
I was doing deads at 300+ and on my last set i set it down 1-2 inches from hang to floor. Made a little noise and this p.t. went all chimpanzee on me. I am wise enough to know I can't literally call him out due to me not being able to get low because all that is holding me back is this low shit. Now... I did tell him its deadlifts on my last set. I see people powerlift that shit and drop it vs me setting it 2 inches up on my last set.
He goes then maybe you need to lower weight .... I am like you are 150 wet 6ft5 basketball player wtf you know about dlifting. He says you understand what I am saying though? I go I SPEAK ENGLISH YES>
I usually don't sit around and dwell on shit but I seriously take a lot of pride in my approach to public activities and that guy just really got my bad side.
i squat and deadlift without shoes and stretch and warmup on stairmaster before squatting. im a lucky one my knees almost never bug me and i have always been flexible. i am a shoulder pain guy lol. just had surgery on torn right labrum 8 months ago... good luck with loosening up those tight muscles!