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Hip Flexor Pain

I’ve been experiencing pain in my hip flexor on and off for about a month. Any ideas/suggestions for alleviating it?

Here’s what’s going on: I get a minor discomfort in my hip, sometimes a minor sharp pain, after/during squatting, deadlifting or other similar movements. I feel it in the front of my hip flexor, just below waist level and on the outside of my hip right at the socket.

The pain usually occurs after doing deep squats, but never during. Only at the very top of the movement do I feel it, or when I’m walking around right afterwards. Sometimes I feel it throughout the day, but only right after a set/rep is it really noticeable.

To help fix it, I’ve gone lighter and started going much shallower on squats, along with more single leg romanian deadlifts and bulgarian split squats. I’ve started doing some basic hip mobility drills and been stretching my hams and lower back more. Any other suggestions?

I don’t want to rest completely if I don’t have to, so are there any specific exercises for my quads, hams, glutes, and lower back that I can still perform w/o risking further aggravation to the hip area?

Your hip is likely in anterior tilt. I’d recommend strengthening your core via weighted ab work (find core articles on here, and focus on your lower abs… good ones are pallof press, reverse crunces, barbell rollouts). I’d also work on activating and strengthening your glutes. Do lots of glute brudges every day (try single-leg too), clams, and do pull-throughs for strengthening them.

Also when you do squats/deads, make sure you are squeezing your ass as hard as possible throughout the entire movement. Try other single-leg movements too (e.g. Reverese lunges from deficit, like in Cressey’s new article). Start to stretch the hip flexors when your pain starts to subside (try it now if you can do it pain-free, if not, wait).

Oh yeah, I’d also do a boat load of soft tissue work on your legs (focus on bottom of foot, calves/peroneals, adductors, glutes/piriforms, IT band, and TFL).

If anyone has any corrections to this please say something… the last thing I want to do is aggravate this guys problems.

I never understand these threads, and at least one pops up each day.

The OP outlines a medical issue, asks total strangers to diagnose it based solely on the info in his post. No examination, no nothing!

And someone always offers a diagnosis based solely on the original post and details a plan of action to correct the problem.

To the OP: if you are in chronic pain, see a doctor!!!

To the gentleman offering a diagnosis and course of action: I doubt you are a doctor, and if by some chance I’m wrong, shouldn’t you examine the patient first?

Seriously, there are many possible reasons for your pain, trying to get an online diagnosis from posters in a BB forum wreaks of ridiculousness.

Are you sure it’s your hip flexor? I used to have a very similar complaint and I assumed that it was my hip flexor, but it turned out that I had fluid in my hip joint.

This post was flagged by the community and is temporarily hidden.

This post was flagged by the community and is temporarily hidden.

[quote]bushidobadboy wrote:
Vanilla-Gorilla wrote:
I never understand these threads, and at least one pops up each day.

The OP outlines a medical issue, asks total strangers to diagnose it based solely on the info in his post. No examination, no nothing!

And someone always offers a diagnosis based solely on the original post and details a plan of action to correct the problem.

To the OP: if you are in chronic pain, see a doctor!!!

To the gentleman offering a diagnosis and course of action: I doubt you are a doctor, and if by some chance I’m wrong, shouldn’t you examine the patient first?

Seriously, there are many possible reasons for your pain, trying to get an online diagnosis from posters in a BB forum wreaks of ridiculousness.

It’s not a ‘medical’ issue, but a musculoskeletal one, most likely.

Whilst I agree that it might be a good idea to rule out serious pathology (even though it’s highly unlikely to be such, since the OP does not mention night sweats or night pain,etc), most doctors have not a clue about the muscukloskeletal system in truth. It may be different in the US, but here in the UK, I can almost guarantee that if you went to your GP with “hip pain” he/she would give you painkillers and anti-inflams and tell you to rest it, without even examining the joint or area.

BBB
[/quote]

Wait…since when is a musculoskeletal problem NOT medical? Does this mean orthopaedists aren’t doctors anymore???

Vanilla, are you serious?

Sorry, but I was just trying to help the guy. A doctor wouldn’t know jack shit about some slight hip flexor pain/tightness. Moreso, why would you go to a fucking doctor for that reason? Are they going to find some random abnormality in his body that seems to be causing the hip flexor problem? This is not practical, or logical, in any sense.

However, I do agree that it wouldn’t hurt to go to a qualified physical therapist/trainer (one of the Cressey/Robertson caliber). But not everyone has the luxury to see a physical therapist for a minor hip flexor problem. So would you rather have had me say: “Can’t help you bud, I’m not qualified, see a physical therapist.” Do you think that’s really going to help him at all? I offered my input and its up to others on here to help him out, too.

I don’t think it hurts to runs a description of injury past a forum like this. You never know if what you’re experiencing is common and has a name that makes it easier to figure out how to deal with it. Often times a doctor will just respond like BBB says, IME.

I recently saw a physical therapist and her solution to my complaints was: “No more heavy weights.” very helpful that was!

[quote]PB Andy wrote:
Vanilla, are you serious?

Sorry, but I was just trying to help the guy. A doctor wouldn’t know jack shit about some slight hip flexor pain/tightness. Moreso, why would you go to a fucking doctor for that reason? Are they going to find some random abnormality in his body that seems to be causing the hip flexor problem? This is not practical, or logical, in any sense.

However, I do agree that it wouldn’t hurt to go to a qualified physical therapist/trainer (one of the Cressey/Robertson caliber). But not everyone has the luxury to see a physical therapist for a minor hip flexor problem. So would you rather have had me say: “Can’t help you bud, I’m not qualified, see a physical therapist.” Do you think that’s really going to help him at all? I offered my input and its up to others on here to help him out, too. [/quote]

I understand trying to help, but I do feel if you’re not actually assessing the situation, whatever you have to offer is mere conjecture. It may help, or it may be totally wrong. Even and educated guess is still a guess.

I’m of the opinion that if I have chronic pain in a joint, I’m going to ask a qualified professional to assess my problem, not random people on a BB forum.

Once the problem is assessed, if I don’t like the course of action the professional is prescribing because I feel it only treats the symptoms and not the underlying problem, then i may try to find alternatives online–BUT only after I know exactly what is wrong.

I’m not in chronic pain. It’s more like an off and on discomfort. If it gets to be chronic, of course I’ll go see a specialist. I already have a pretty decent idea of what’s going on and how to improve its condition, but I figured it can’t hurt to hear from some people who may have had the same problem.

Fair enough. I can accept that. Maybe I reacted too harshly. Though, it does occassionally seem as if this board is full of amateur allied health professionals who will dispense advice without ever examining the patient.

I can totally understand wanting to see if anyone has experienced similar symptoms to you and what they have done to alleviate them.

Sorry if I came off the wrong way.

no worries vanilla. I agree, there are a lot of amateur PT’s here, but I’m knowledgeable enough to realize who is and isn’t full of shit.

One thing I heard from PB Andy that I’d never considered is lower stomach strengthening. I’ve almost completely abandoned abs lately because they’re pretty ripped naturally and I’m more interested in putting size on now. It’s entirely possible that a shitload of deadlifts and back squats without doing any abs has caused an imbalance that is throwing my hip out of whack.

I wrote and article for Figure Athlete that I believe will help you. Here’s the link.

Best,

Dr Clay

www.DrClay.com

Sweet. Thanks a lot. This is exactly why I posted this thing in the first place. The Kim Kardashian pic was a nice bonus too.