Hip Pain During Squats: How Physical Therapy in Ellicott City, MD Can Help

Hip pain during squats is a common problem for athletes who participate in strength training, CrossFit, and Olympic weightlifting. Some athletes notice discomfort at the bottom of the squat, while others feel pain during heavier sets or high-volume workouts.

For many athletes, this becomes frustrating because squats are a foundational exercise in most training programs. They may try stretching their hips or foam rolling, but the pain often returns when squatting resumes.

The good news? Most squat-related hip pain is not caused by serious structural damage and often improves significantly with the right physical therapy approach.

At Arsenal Performance & Rehabilitation in Ellicott City, our Doctors of Physical Therapy specialize in working with active individuals and athletes. Instead of telling you to avoid squatting, we help identify the root cause of your pain and develop a strategy that allows you to continue training safely.

What Causes Hip Pain During Squats?

Hip pain during squats is usually related to movement mechanics and load tolerance rather than a single injury.

Common contributing factors include:

Limited hip mobility

Restricted ankle mobility

Weak glute muscles

Poor core stability

Training volume increases

Previous hip irritation

Compensations during the bottom position

Because the hip plays a major role in absorbing force during squats, limitations in mobility or strength can increase stress on the joint. Over time, this can lead to irritation during deep squat positions.

Why Rest Alone Often Doesn’t Fix the Problem

Many athletes stop squatting when hip pain develops. While rest may temporarily reduce symptoms, it rarely corrects the underlying issue. In many cases, the hip becomes irritated due to inefficient movement patterns or strength deficits.

If these limitations remain, pain typically returns once squatting resumes.

At Arsenal, our philosophy is simple: modify your training while fixing the problem.

Common Symptoms Associated with Hip Pain During Squats

Pain in the front of the hip during squats

Pinching sensation at the bottom position

Reduced squat depth

Hip stiffness during workouts

Clicking or popping sensations

Difficulty maintaining proper squat mechanics

How Physical Therapy Helps Hip Pain

Physical therapy focuses on improving how the hip moves and stabilizes during loaded movements.

Treatment may include:

Movement Assessment

Strength Training

Mobility Work

Load Management

Personalized Exercise Program

What to Expect at a Physical Therapy Evaluation

During your first visit we assess:

Hip mobility and strength

Ankle mobility

Core stability

Squat mechanicsTraining habits and volume

Previous injuries

From there we create a personalized plan designed to restore efficient movement.

Does Physical Therapy Really Work for Hip Pain?

Many athletes experience:

Reduced hip pain

Improved squat depth

Better movement mechanics

Greater lower body strength

Return to training without limitations

Frequently Asked Questions About Hip Physical Therapy

Can PT help hip pain without surgery?

Yes. Many hip conditions improve with strengthening and movement retraining.

Should I stop squatting if my hip hurts?

Not necessarily. Often the movement can be modified while addressing the underlying issue.

How many visits will I need?

After your evaluation, we outline a clear treatment plan and timeline.

When Should You Seek Physical Therapy for Hip Pain?

Pain during squats

Limited squat depth

Hip stiffness during workouts

Pain returning when training resumes

Schedule Physical Therapy in Ellicott City, MD

Hip pain does not have to stop your training.

At Arsenal Performance & Rehabilitation, we help athletes recover from injuries while continuing to pursue their fitness goals.