The other day I was doing a box squat with a stance slightly wider than shoulder width at about 275, in the 85% 1RM range for me. After I finished the workout I just had a slight pain at the very front top of the hip flexor almost where my hip bone meets this muscle. The pain has subsided and I was able to do Front squats at 225 with no pain at all. The pain however is very subtle and its been 5 days since it started.
if I pull my knee up to my chest I can feel the pain as well as when I stretch my glutes. I have been foam rolling the area as well as applying pressure with a lacrosse ball on the front and back. Is there any other suggestions for this area? If I sit ass to heels in the squat position and lean my chest into my knees I can feel the area being stimulated. I can answer more questions, but any general info would be greatly apprectiated so that I can continue my max strength training program with out this slightly bothersome feeling in my hip flexor.
I have the same problem, on BOTH hipflexors, but the left usually bugs me the most.
They’ve been bugging me for a few months now.
As for what to do I am not 100% sure since I still got the issue.
I was told to (1) strech out the hipflexors (2) do more c.o.r.e stuff, and (3) glute activation/single leg stuff. BUT I have not been able to do all three things consistently at the same time. (but thats gonna end… today)
my2cents
hope that helps, my 2 cents.
You’d be surprised. You probably think you’re firing as much as you can but when you really think about it and focus on it you can fire a LOT more. Took me a while, a lot of little reminders to get it done… i had to put a sticky note on the squat cage to remind myself… but i can’t remember the last time i’ve squatted and even felt any (serious) lower back soreness.
- stretch your legs more thoroughly
quads, groin muscles, hammies, all of that stuff need to be stretched. I’d stretch my hip flexors w/o stretching my glutes, or w/o stretching my hammies and still feel soreness. ESPECIALLY groin muscles.
Check out Mike Robertson’s “The Hips Don’t Lie” article. I’m into my fourth week and it seems to be helping. Pick up your foam roller from Perform Better.
yea I use the foam roller on IT band, quads, hip abductors, and hip flexors before every workout as well as a lacrosse ball on my calves and glutes. . . this nagging pain is still kinda there. . . I will work on stretching out my groin muscles during the day when I have free time.
Oh I also noticed that when I do a cradle walk where I stand and pull my ankle to my chest I have the pain in the FRONT of my hip flexors. . . i’ll just try and performing more groin and hip flexor stretches and see if the it subsides. . its been 8 days since it started nagging me a little. . . like I said. . I can lift pain free. . . but I can feel it. . its more like a slight bother than anything