Hey brett…I hip thrusted 225 X 10-15 reps in the middle of october WITHOUT a bar pad and ever since then, my hips feel really sore or hurt after a lower body workout. I have no pain during the exercise, but the next day my anterior hips hurt (where the bar sits during a hip thrust). I took three weeks off of the heavy loads but when I came back, i still had pain. Could it be possible that I compressed a tendon/bursa? Let me know your experience with a pad-less hip thrust and what you think I should do. Thanks
Hi Mark, hmmmm.
I’m not sure what happened. I know that some folks are able to rest the bar completely on muscle (lower abs and hip flexors). But others aren’t able, due to their anatomy. You could have some sort of bone bruise situation, or something like you suggested. It’s strange that this pain returns when you do a lower body workout that doesn’t include hip thrusts. Do you have a hunch that it’s bone, or soft-tissue related?
If this were me (I hate going to doctors), I’d wait another couple months and see if it clears up. But if you can it’s always wise to see a doc. And in the future, don’t barbell hip thrust sans Hampton thick bar pad or Airex pad. You clearly don’t have the particular anatomy that’s well suited for these without padding.
Hope that helps, and best of luck! – BC
Wow, those are some intense questions. I thought I was pretty knowledgable about exercise but I have never even thought about most of those questions before. I guess I need to hit the books harder.
Hi Brett. I am not currently a member of your research news service but those December questions definitely intrigue me. I coach middle school basketball players and I am constantly in search of how to make them more explosive and of course improve vert. Would this issue be your best resource for that or is there somewhere else you could point me for that type of info? Thanks!
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