Primal Squats & Tight Hips: Should You Talk To Ortho About Lack Of Flexibility?

How Low Can You Go?

Arguably, one of the biggest indicators of hip flexibility is the ability to perform primal squats with ease. The primal squat is a deep squat, where the hips and buttocks go well past the knees, preferably with both feet flat on the ground. The thighs rest on the back of the calves, with the tailbone mere inches away from the ground. A deep primal squat is a great sign of hip flexibility, but difficulty performing this movement might be near-impossible for many individuals. For some, a deep squat can even feel painful. Flexibility and mobility are crucial, especially with age. This reduced flexibility should not be overlooked, and speaking with an orthopedic specialist can be helpful.

Primal squats and hip flexibility

The ability to perform a primal squat is a good indicator of hip flexibility and mobility. Tight hips, particularly in the hip flexors or iliopsoas muscles, can limit the range of motion (ROM) required to achieve a deep squat. Additionally, restricted hip internal rotation, a common biomechanical limitation, can further hinder squat depth. Tight hips can lead to compensatory movements, like leaning forward or rounding the back, to maintain balance. Poor balance can lead to anterior pelvic tilt, shifting the center of gravity. As a result, the quadriceps activate instead of the glutes, leading to limited depth and back pain. Poor hip flexibility and the inability to perform primal squats could be due to pain in the hip area. This lack of flexibility can impact athletic performance and daily activities. Finding and fixing the underlying causes can improve mobility and quality of life.

What’s behind your tight hips?

Most tight hips are due to lifestyle changes and factors. Sedentary habits, such as sitting for long periods, lead to poor hip flexibility, joint stiffness, and pain. A lack of stretching and mobility work is common, even among active individuals and athletes. A lack of mobility exercises creates tight hip flexors, hamstrings, and glutes. These muscle imbalances can lead to poor squat depth and flexibility. Sometimes, underlying orthopedic conditions like hip impingements, untreated injuries, and arthritis can cause tightness and pain. Even in the absence of these cases, some persons are genetically more flexible than others.

Should you speak with your ortho?

See an orthopedic surgeon or specialist if there is pain when attempting a deep squat. If the pain continues afterward or impacts daily activities, seek medical advice. Other symptoms to look for include clicking or popping of the hip, numbness, and an inability to achieve squat depth despite constant stretching. The medical specialist can assess potential reasons for lack of flexibility. Physical ROM tests, strength tests, and a review of past symptoms and injuries can help determine possible reasons for pain. Imaging tests, like an X-ray or magnetic resonance imaging (MRI), can show if there is damage to the hip, back, and surrounding muscles.

Testing and treatment

A full assessment can help orthopedic specialists decide on a comprehensive treatment plan. Creating a custom physical therapy (PT) plan can help patients perform exercises necessary for improved health. PT also uses massage and specific tools and techniques designed to improve mobility. Pain medication and injections, along with regenerative medicine, relieve pain and promote healing. Severe cases that do not respond to treatment may require surgery. An orthopedic surgeon may use minimally invasive surgery (MIS) to remove damaged cartilage and bone or make other adjustments to improve ROM. After physical therapy, there should be significant improvement in flexibility.

Self-care and prevention strategies

Hip mobility and flexibility should not only rely on medical interventions. Self-care and lifestyle changes are essential to preventing tight hips and improving squat depth. Daily stretches and exercises, especially in the morning and night, reduce stiffness and expand ROM over time. Reduce sedentary habits by frequently getting up, walking, and performing deep squats as much as possible. The depth of squats with reduced pain is possible over time. Athletes should use dynamic warmups and cooldowns, which include primal squats. Daily resistance exercises are recommended, with glute bridges, clamshells, and other hip-stabilizing exercises performed at least 2-3 times weekly. Combining these with maintaining a healthy weight will lead to better hip flexibility.

Loosen up those hips

Tight hips, especially when performing a deep squat, are signs of poor flexibility. If there is pain and discomfort, consider speaking to an orthopedic specialist. There may be imbalances or an underlying issue causing pain, discomfort, and poor squat performance. There must be specific stretches and exercises performed using physical therapy to improve ROM. Some individuals may need pain management and even medical intervention. Improving flexibility can lead to better health outcomes and pain-free movement.