Anterior Hip Flexor pain - Can't squat

[Immortal_k]

Hi Andy,

I've recently been the subject of a debilitating pain in my anterior hip flexors. Last week I squatted four sets of five at 295lb, I completed the squats with no issues. On Friday I attempted a 370lb squat, I've done 375x1x3 previously so this should've been easy. I could only manage one rep. I regained my composure and did another exhausting, limit rep. Looking back, I should've stopped.

Since then I haven't been able to squat. At first, while standing, I couldn't lift my knees up to my chest without shooting pain at the anterior hip flexors. I rested for a week, and with a lot of stretching and ball/foam rolling the issue is beginning to resolve except when I do hit parallel on a barless body weight squat I feel a shooting, sudden pain from my anterior hip flexors.

I've now added NSAID (Ibuprofen) to the mobility work. What should I do to maintain my strength while I wait for this injury to heal? Any other advice? I've been thinking of deadlifting 80-85% (of my 5RM) for two to three sets on monday and to keep pulling a heavy triple on Friday.


Thanks, Andy.

[Andy Baker (KSC)]

Deadlift protocol probably will work fine.

You have severe tendonitis built up in your hip flexors. Only cure is rest and LOTS of ibuprofen. Try like 3200mg/day for 4-5 days then taper off. 4 doses of 800mg per day. With food.

I've had this same condition.........your knees are coming forward at the bottom of your squat.......re-read TUBOW part in SS.