Hey guys, i been having this pain in my hip flexor region recently.Its only in my right side, whereas my left side is completely fine.. Just started getting it last week and it really gets in the way of my leg workouts. I cant do squats properly at all.. and am wondering if it originated because of bad squatting technique?
It only hurts when i squat down.. i been stretching it alot but still remains sore.
any of you guys had similar experiances? Could this be due to bad squatting technique?
Any help would be appreciated, thanks guys
ps: i train alot of bjj.. but it is doubtful the injury is from that
edit; hip flexor is the bit where the thigh joins the groin, for those of you who dont know the terminology
From the information you've given I doubt anybody will be able to diagnose you perfectly over the internet. Find a good doctor and get checked out.
BUT now that I've got that out of the way, I have actually had a similar experience. I don't know if it's the same thing, but a couple of years ago I started to get a pain in my upper and inner right thigh on squats. And only when I was doing them "properly." That means parallel depth, knees out, and hip drive from the bottom. As I would start to stand up I would get a pain in the front of the right hip, sort of in the groin area. I can't say for sure where it hurt, because it was never exactly the same spot, but it was always the same pain. Sometimes it was on the outside, in the TFL/ITB area. Sometimes it was deep in the front part of the hip capsule. Sometimes it felt like adductor pain.
Regardless, it very quickly (over a few weeks) became absolutely impossible to squat properly. I settled on narrow stance squats for a while even though I couldn't do much weight, but then the pain spread to those too. I started foam rolling but that didn't do much, partly because I didn't know what muscles to focus on. Eventually I stopped squatting and worked a bit more deadlift volume to try to compensate.
Obviously it was a pretty bad situation, so when I was really sure it wouldn't clear up on its own, I made an appointment at a sports rehab place. They had an MD on staff and after a few tests he told me a few things. First, that my right leg was about an inch longer than my left. Second, that my hip flexors were very tight, especially the right psoas. Third, he said that because of all that stuff, my glutes weren't working properly which was in turn pissing off my TFL and other stuff in the groin area. I got the feeling that there was more to it than that, but I had to do what he said.
So on the doctor's advice, the next appointment was with an ART massage guy who proceeded to beat the hell out of my hip for a month or two. At first the progress was slow, but eventually I was able to start with some light squats. I was also foam rolling and stretching at home, focusing on rolling my outside glutes, TFL, and IT band and stretching the hip flexors.
Once I started squatting again the process really picked up speed and about three months after I first stopped squatting, I was actually able to compete in a Powerlifting meet almost painlessly. My first meet, actually, and it was a lot of fun.
Nowadays I still feel the pain from time to time, but as long as I continue the foam rolling and stretching and really focus on good squat form, I'm usually okay.
A long story I know, but hopefully it helped a bit. My advice boils down to a few things:
Buy Starting Strength by Mark Rippetoe. This will teach you to squat properly.
Buy a basic anatomy book to study. I have Kinetic Anatomy by Robert Behnke.
Get an appointment with somebody who can treat your problem.
Stretch your hip flexors!