My Hip Catches When I Squat and Now It Hurts

Your hip may catch as you lower into a squat and then hurt because repeated squatting can leave the hip tight or irritated, making the movement feel stuck at a certain point.

When your hip catches during a squat, you may feel a sudden grab or pinch that interrupts an otherwise normal movement. You might squat comfortably at first, then notice the hip catches at a certain depth and starts hurting when you try to continue.

The problem can become more noticeable when you have been squatting frequently, training hard, or doing other activities that repeatedly bend the hip. Tight hip flexors or other irritated tissues around the hip can make the movement feel less smooth, so the catching sensation may become painful instead of simply feeling awkward.

Your Hip Catches At A Certain Squat Depth

The catching may happen at the same point every time you lower yourself.

You may feel fine during the first part of the squat, then suddenly feel the hip grab as you go deeper. That specific point can become easier to notice when the front of your hip is tight or when the area has been stressed repeatedly.

The Hip Hurts More When You Come Back Up

The catch can leave your hip sore when you stand back up.

You may notice the pain most clearly as you drive upward from the bottom of the squat, especially if you immediately repeat the movement. If you keep squatting through the sensation, the hip may become more tender afterward and the same catching point can show up again the next time you train.

Why Your Hip Keeps Catching During Squats

Your hip has a hard time healing when blood flow and circulation are limited.

Tendons, ligaments, and other soft tissues naturally receive less blood supply than many other parts of the body. Because of this, they often take longer to heal after repeated stress or injury, leaving you more vulnerable to lingering pain and repeated irritation.

When circulation through the area remains limited, injured tissues have a harder time receiving the vital oxygen and nutrients they need to repair and heal. This can leave your hip feeling stiff, tight, weak, or painful during everyday movement and activity.

What Can Help Your Hip Feel Better

Your hip starts feeling better when blood flow and circulation improve.

Chinese herbs have been used for centuries to promote healthy blood flow and circulation. Their medicinal properties help break up stagnant blood and fluids that remain trapped around injured tissues, interfering with circulation. As circulation improves, blood flows more freely through the area, allowing those tissues to receive the oxygen and nutrients they need to heal properly.

Topical herbal remedies made with these Chinese herbs can help relieve pain while improving blood flow and circulation to injured tissues. The right product depends on your symptoms and whether you're in the acute or chronic stage of recovery.

If you have pain, swelling, inflammation, or bruising, Acute Sinew Liniment helps relieve these symptoms by increasing circulation and dispersing stagnant blood and fluids around the injured area to speed recovery. During the acute stage of healing, getting circulation moving early allows injured tissues to receive the fresh blood, oxygen, and nutrients they need to repair and heal.

If your injured area is especially swollen, red, or warm to the touch after a recent injury or flare-up, Sinew Herbal Ice is also used to reduce swelling and inflammation while restoring normal circulation so you can quickly regain range of motion. While traditional ice is commonly used to reduce swelling, Sinew Herbal Ice acts as an ice alternative to reduce swelling and inflammation while also dispersing accumulated blood and fluids to speed the healing process.

If you no longer have swelling or inflammation, but still have pain, stiffness, weakness, or sensitivity in cold and damp weather, Chronic Sinew Liniment helps relieve these symptoms by strongly stimulating circulation and increasing blood supply to injured tendons and ligaments to promote their healing. This is especially important because tendons and ligaments naturally receive less blood supply, which is why chronic injuries can take longer to heal.

If you have residual pain and stiffness, or the area becomes more painful in cold weather, Sinew Injury Poultice is also used to significantly stimulate circulation to injured tendons and ligaments to further promote their healing. By strongly increasing circulation, it counteracts the reduced blood flow caused by cold weather that commonly aggravates chronic tendon and ligament injuries.

If you exercise, play sports, or do other strenuous activities, Sinew Sports Massage Oil warms and stimulates muscles for exertion and relieves muscle tightness and soreness after activity. Warming and preparing your muscles before activity can improve flexibility, enhance performance, and reduce the risk of injury.

Frequently Asked Questions

You may also find these commonly asked questions helpful.

Why does my hip catch when I squat and now hurt?

A tight or irritated area around your hip can make the squat feel like it catches at a certain depth and can make that catching sensation painful.

Why does my hip catch at the bottom of a squat?

Your hip may catch as you squat deeper because tightness or irritation can make that part of the movement feel restricted or uncomfortable.

Should I keep squatting if my hip catches and hurts?

If squatting causes catching and pain, avoid pushing through the painful movement until you understand what is causing it and the symptoms have settled.

Can repeated squatting make hip catching worse?

Yes. Repeated squatting can continue stressing an already tight or irritated hip, making the catching sensation and pain more noticeable over time.

When should I get a catching hip checked?

Persistent, severe, or worsening hip pain or repeated catching should be evaluated by a qualified healthcare professional.

The information provided here is intended to help you better understand your symptoms and recovery, but it is not a substitute for professional medical advice, diagnosis, or treatment.

Persistent, severe, or worsening symptoms should be evaluated by a qualified healthcare professional.