Pain on the Outside of Your Hip When You Squat? Here's Why

You're at the gym doing squats, or squatting to pick something up from a low shelf, and you feel it: a pull, ache or burning on the outside of your hip, sometimes running down the side of your thigh. After a few squats your hip feels tired and heavy, like it has run out of power. So you stretch harder and push on. But the pain keeps coming back.

What's going on

On the side of your buttock is a muscle that keeps your hip steady when you squat, walk or stand on one leg. When it's weak, a small muscle on the front-outer side of your hip jumps in to help. That small muscle isn't built for the job. It overworks, gets tight, and pulls on the long band that runs down the outside of your thigh. The result is pain and tightness on the outer hip and thigh, and a hip that tires quickly.

Signs you may have this

• An ache or tight feeling on the outer hip or thigh during squats, lunges or stairs
• Your hip feels tired or burns after only a few squats
• Your knees cave in, or your body shifts to one side, as you squat
• Your outer thigh stays tight even after stretching or foam rolling

If the outer hip also hurts when you lie on that side at night, read Hip Pain When Lying on Your Side?

Why stretching alone doesn't fix it

The tight muscle is tight because it's doing a job that isn't its own. Stretching feels good for a moment, but until the weak side buttock muscle gets stronger, the tightness comes back.

How we treat it at Katasi Physiotherapy, Westlands

We check how you squat, step and stand on one leg. We loosen the overworked muscle with hands-on treatment or dry needling, then strengthen the side buttock muscle with simple exercises you can do at home or at the gym. We also fix your squat so your hip works the right way. Most people can keep training while they recover, with a few changes.

Book in Westlands

Squats should build you up, not wear you down. Visit Katasi Physiotherapy at Kerai Office, Mogotio Road off Muthithi Road, Westlands, Nairobi. Call or WhatsApp 0705 717 353 to book.