Hey guys. Just got back from the gym. I was doing back squats, warmed up with just the barx10, 135x5 (felt a slight pain in left buttocks, but went ahead anyway), 225x4, 315x7. Pain was a little more pronounced, but I thought it would go away. 335x4 was the next, but on the way down it felt like there was some tendon on my left side that was pulling on something in my glute. It just kept getting tighter and tighter as I went down, and I had to just set it down on the pins b/c I couldn’t get out of the hole.
I then tried to do some glute bridges, which felt fine. Did some lateral squats (feet together, big step sideways to the left, squat down, bring the left foot back to center) and it fucking hurt. I then tried to do leg press instead, which felt fine. I then started walking back to my log but the pain started to come back as I was walking. Not wanting to risk further injury, I went back to my apartment.
I just took a deload week, where I worked full body for half the volume. I’ve never had this happen before, an that warm up is typical for me. Any suggestions? The pain is pronounced when I do that lateral squat.
*edit: having re-read the Glute Training article, I am now 95% sure I pulled my Piriformis. Anybody have recovery tips, or experienced this before?