Lack of warm-up has caused hip "injury" - where do I go from here?

[opf]

Argh that is indeed frustrating. Do you sit most of the day? Does that provoke it?

I might get kicked off the board but...

It wouldn't hurt to see a good PT that you trust, who understands the squat (if you can find one LOL).

It might be worth playing with stretches - try these: https://www.russianmachineneverbreak...or-stretch.jpg

And a foam roller might help - https://cdn.officer.com/files/base/c...c44b82544c.jpg

And you might want to try dry needling. I was very skeptical about it, but it helped when I had similar pain.

Finally, for the outside of the hip, see if Greater Trochanteric Bursitis matches your symptoms.

Good luck!!

Thanks a lot. Yeah, I'm considering a PT if it doesn't get better soon. Fortunately, I was just told about a good PT here in Copenhagen who actually is specialized in working with strength athletes and has knowledge on the big compound movements, so might be an option.

About stretching - I've been googling like crazy on this topic for the past six months, and pretty much any other place that this site says that stretching is the way to go about it. I've always ignored it because I was under the impression that stretching doesn't do much good - but I might actually go ahead and give it a go soon.


Ryan Arnold - I know - I've been thinking the same. A break seems like a good idea. But then again, I went traveling for two months some time back, and after I got back to the gym, it didn't take long before the pain was there again. Could be that I injured something long time ago and the injury never went away. But could also just be that I made the same form mistake after my break and created a new injury.

If I were to take a break, do you think doing some extra deadlifting could make up for the fact that my upper body is growing out of proportions right now? My press and bench is going up like crazy while I've been stalling on the squat forever, so yeah... starting to look out of balance

[Tiburon]

About stretching - I've been googling like crazy on this topic for the past six months, and pretty much any other place that this site says that stretching is the way to go about it. I've always ignored it because I was under the impression that stretching doesn't do much good - but I might actually go ahead and give it a go soon.

At this point, what do you have to lose?

You might want to play around with these too:
YouTube

[Tiburon]

It's both on the inner and outer part of the thigh/hip - sort of like circling all the way around the thigh, actually.

Sounds like the "c sign"?
Evaluation of the Hip: History and Physical Examination

[danomite!]

Thanks a lot. Yeah, I'm considering a PT if it doesn't get better soon. Fortunately, I was just told about a good PT here in Copenhagen who actually is specialized in working with strength athletes and has knowledge on the big compound movements, so might be an option.

Forgive me if this has been covered already in a different thread- have you considered giving ART a try? If it can fix the issue you'll know relatively quickly and inexpensively. My brother had what he thought was carpal tunnel for 2+ years. He tried an ART therapist that found he had a nerve that was in a bind in either the shoulder or elbow joint (can't remember which off the top of my head). After one 10 minute session with the therapist he was pain free and stayed that way for the past year. It may not do you any good but it's worth a try.

[Ryan Arnold]

I would not stretch it. If its an aggravated hip flexor or labral damage I'd think stretching might make it worse. If you have the mobility to squat below parallel you don't need to stretch to gain any more. I'd just get to that PT asap. And by all means become a deadlift specialist in the meantime if that's pain free

[opf]

Thanks for the input so far.

Here's an update: I think I may have found out what the problem is. I noticed in a lot of my videos that I have a tendency to loosen up just before going into the hole. So loosing tightness and divebombing the last few inches, basically. This is causing me to come onto my toes a little bit, especially when the weight gets heavy.

So today I decided to give it a last go, and this time really focusing on staying tight all the way through. That meant cutting off some depth and going completely red faced, almost passing out. But lo and behold, the pain didn't feel aggravted after any of the sets. I also put some emphasis on keeping balanced on midfoot. But mostly staying really, really tight.

So staying tight is difficult for me, since my DL's have been a bit weak for a while. They're getting there, though. But I think weak hamstrings might have been an issue - so my theory is that I've been bouncing off the hip musculature rather than muscle which might have pissed it off a bit.

Right now I'll celebrate that I managed to do three pain-free sets of squats, but I won't get my hopes up yet. Let's see if I stay pain free next time as well.

Since staying tight is so difficult for me, I'm guessing now might be a good time to get a belt.

I'll keep everyone updated, I'm guessing this is especially interesting for other people dealing with hip pain as well

[opf]

my theory is that I've been bouncing off the hip musculature rather than muscle

That sentence made no sense - pardon my english. What I ment to say is that I've probably been bouncing off bone structure and ligaments rather than actual muscle - thus pissing off the hip