Pinching at the front of your hip when squatting can be a result of sleepy glutes and hip external rotators, in combination with poor midline recruitment to keep the trunk in an upright position. The result of this is internal rotation at the hips and leaning forward at the trunk, which can cause pinching of the structures at the front part of the hip.
One solution? RNT (reactive neuromuscular training) to help wake up the rotators and trunk muscles. The band is trying to force my knees inward, which means I've got to work to keep them in a better position. How do I do this? Reflexive and voluntary contraction of the muscle groups that oppose the force of the band. Now I know plenty of people out there have seen and done banded squats before, I'm just here to edumacate you as to WHY.
Obviously you want to pattern this unloaded first, but I'm using the band while moving weight because I don't get that pinch until I start loading the squat fairly heavy. That in mind, I stayed at a weight that allowed me to succeed and have no pinching, but still made me work a little. When it comes to the therapeutic dose, it's all about finding that sweet spot. Too little stimulus, no returns. Too much stimulus, negative effects.
Take home message? Stop smashing the front of your hip with a lacrosse ball and figure out why you're getting the pain in the first place.
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