The location is on the right side at the upper glute/piriformis/gluteus medius region. I felt it first during my first set of volume day squats (275lb). The pain/soreness only fires when I'm right near my lockout up top. After my first set I slapped some Deep Heat liniment on the area and pushed through the rest of my sets. I would rate the pain a 7.5 out of 10.
The next day I tried some RDLs and DE deadlifts. The RDLs with 185x3x8 did flare it up a bit at hip extension, near lockout but I got through it. When I tried the DE deadlift workset at 245 I only got in two reps, it flared up with the first rep and I ended the session with the second rep in fear of injuring myself.
I've since been taking Ibuprofen 400mg and I've acquired some other anti-inflammatory (Indomethacin) and a muscle relaxant (Tizanidine) from a pharmacy.
Today was my recovery day so I attempted paused light squats at 205x2x5. I warmed up with 45x1x20 LB, 45x1x12 HB, 45x1x10 FS, 95x1x5, 135x1x3, 185x1x2. It didn't flare up until the worksets, although the flare up was minimal.
Should I proceed with my Friday intensity day 340x1x5 squat and what else can I do to help with the healing?
Any help is appreciated.
In my experience, the only thing that helps with pain of this sort is time. Train through it if you're able; take extra warm-up sets.
Well it's been about two weeks now, going into the third week, and it's still acting up. I've been taking in about 2.4-2.8gm of Ibuprofen per day. Also, I've begun using a tennis ball to massage the area. All to no avail.
All through last week I've been doing 20 rep squats in place of my TX method routine. On Monday I did 135, 145, 155. Wednesday I did 185, and on Friday I did 190. In each of the last 5-8 reps of those workset weights I did feel it acting up. During the previous two weeks I haven't been able to deadlift at all, I can barely do RDLs.
Woe is me. I really want to hit squats and deadlifts hard but it's really hard to do so in my current state. I just about ready to do anything to get back into full training mode. I heard that GH helps with healing, any truth to that?
Have you considered reducing volume/ taking a week off?
Well, after resting the muscle from any heavy lifting I tried some deadlifts today. I began with 45x1x8, 135x1x5, 185x1x5, 225x1x2 > I felt a sharp pain at the top of the 225 set. I noticed that if I pull the bar quickly, it triggers the pain more so than if I pull it controlled and slowly. I tried pulling 195x1x5 and 205x1x5 using a controlled, slow pull and there was no pain. The area throbbed after pulling, but no pain.
Should I continue trying to raise my deadlift through this way? and what would my reps/sets look like? My previous best was 365x1x5 before the injury.
It's been a month now and it has gotten better, although not to the extent that I can resume heavy squats and DL. Most I've squatted without any sharp pain was 270. I've tried searching through the forum and through google, it doesn't seem like this a common issue. My freaking luck.
I have something similar deep inside the glute near the pirif but mine flares up when i hit the bottom of the squat. Was so bad that i was limping for a week. Ive decided to take two weeks off squats and deads and totally let whatever it is calm down. If its still bad after that im going to see a physio as im depressed already missing a week. Presses just arent the same....