Last spring a buddy of mine talked me into training for an ultra-marathon with him.
I refused to stop or reduce my squat and leg work for this. After a month or two of training hard for running I was hitting 10-15 mile runs once or twice a week.
After a particularly rough run, the day after squat day, I was walking back to my place exhausted.
I stepped off a curb funny and twisted my hip.
I’m pretty sure I sprained it because I no longer had strength to lift my knee upwards. I lost that strength and much mobility for around 3 months.
The pain subsided and I regained my strength and now am back up to squats over 400lbs.
About two weeks ago I started to experiment with sumo stance deadlifts and a wider stance in my squat. I found that I could lift a significant bit more weight in these stances.
After two or three sessions like this though I found that I had a lot of pain in that same spot and it feels exactly like it did after I hurt it. Not nearly as severe though.
I have backed off from heavy DLs and Squats for the time being until it heals up.
What do you think is the cause of my pain? Is it a hip flexor sprain? Something else?
What kind of rehab/prehab can I do to help healing and prevention later?