Ok long story short-
ABout a year and a half ago tore my left hip flexor (minor tear not totally detached) Took a great deal of time off legs and worked back in with unilateral stuff which brought the strength back to that side. A few months back had a pain in my groin that I thought was a hernia (definatly not the hip flexor) so got lots of tests done on that side of the groin doctors said my hip flexor looks 100% better.
So on to the issue-
Finally worked up to my previous 3RM my last squat workout (215x3 at BW of 140) and felt strong. however soon after the workout my hip flexor felt tight and is aching today.
I’m looking advice on how/when to stretch and specific exercises for the afformentioned pain. I lift 3 days a week squating the 1st and 3rd and doing step ups the 2nd if that helps.