Unlike Bird's thread I did not have a single incident where I felt I injured myself, it just snuck up on me. I have a dull ache in my left SI joint and the bottom of my right spinal erector is bothering me, I'm assuming from bearing extra load. On the front of my body where my legs attach to my hips have constant low level soreness that I don't even notice unless I'm contracting the area, like doing an olympic squat or a knee to chest stretch. I have no pain walking around, I only hurt when doing excercise Prior to injury I was olympic squatting three times a week and deadlifting once a week. I've completely dropped deadlifts and have have squatted lighter weights 2-3 times since I realized I was injured about a week and a half ago. My last three gym sessions I've been performing these excercises prior to lifting any actual weights:
Hip flexor stretch
standing hamstring stretch
pulling one foot into the glute while standing on the other
laying leg over SI joint stretch
toes elevated standing hamstring stretch
banded side laying clam
feet together glute bridge
single leg glute bridge
hollow hold, ab exercise
squeezing my fists between my knees, laying
pushing my knees against resistance, laying
I've also been using a tennis ball to roll my glute, mostly the upper glute and to the side and I've been rolling my upper/lower back with it against a wall.
Has anyone else dealt with this before? Is squatting going to help or hurt me? Different sources are giving me a different answer on single leg work, some say that they help stabilize the muscles around the SI joint and help the glutes to start firing again and other sources say that because of the large amount of force that goes through the SI joint when performing single leg exercises it's better to avoid them until you have healed.
My primary goal is to resume squatting and deadlifting again, and any help would be appreciated.