sorry for the late response. as of now it does feel a lot better, instead of squatting i did light gm's, low volume and i didn't feel i thing during or after the workout. so luckily it doesn't hurt that bad anymore knock on wood. and yeah as far as what you said about the pectineus not being that tight in the hole, i also have to add that i was using about 250 lbs. and i was on my 2 set of 5, 5 reps each set (beginning of my block training) so its not like anything was at maximal stress. but right now if i stand up, externally rotate my knee about 3-4 inches, flex my knee and abduct my thigh (all in conjuction) it hurts, but thats also when i can best get in there to massage it (which has worked great).