I suffered a hip injury when for the first time in 4 years of squatting tried to shove my knees out at the bottom position; I think my hip muscles were not accustomed to that stress.
The following videos show the movements that causes pain:
I went to the orthopedic surgeon and he ordered pelvis X-Rays which showed:
Soft tissue calcification adjacent to the right acetabular possibly ligament related.
Bone density was normal.
According to my ortho I damaged one of the ligaments.
He gave me some ibuprofen and the injury improved a lot but dumb me I thought I was ready to squat heavy again and I reinjured. Yes, I know, that was not a smart thing to do.
I have been foam rolling every part of my body includying some SMR with a lacrosse ball on my right TFL and at the beginning of the massage the pain goes away almost immediately but the relief is not permanent yet.
Single leg work was also included as I have never done that (only bilateral movements).
Anyone can offer some help?