I think this pattern of "I lifted heavy / tried a brand-new exercise" followed a day or so later by "I strained a muscle doing something totally innocuous" might be fairly common.
My physio talked of a "grade 1 tear" or something like that: a small tear that doesn't even register with you at the time, but sets you up for something more serious when you stretch it later on, eg getting out of the car or pulling on a jumper (when you're cold, I guess)
Your physio would be your best bet for advice. Mine often prescribes stretches or massage; sometimes high-rep, very light weights
This. Plus rest for a week or so. Everyone does it. Did you widen your stance at all lately?
Nazzy pointed out issues that you may have that may contribute to the issue.
Did you widen your stance at all lately?
out of interest, what's the issue with going wider? my ankles, hams and hips are all relatively in-flexible so without width i have very poor depth.
i have ongoing issues with SI joints and hip/groin pain and i know that without loosening up properly before a gym session that i'm just asking for trouble. for me that means a short, brisk walk or run followed by stretching calves, quads, hams and groin followed by a few physio exercises to get my SI-joint in the "right" spot then a few sets of bar-only squats.
not sure if this actually helps directly in terms of injury prevention, but without it my form is definitely poorer for the first few reps under weight. my ankles in particular prevent me from getting any sort of real depth without my lower back falling apart.
like aiis (anterior inferior iliac spine) area?
Any discomfort on adduction or resisted adduction on the sore side? Any pain/discomfort on hip flexion at all?
Sounds like you could have strained one of you short adductors.
How long have you had it and Do you think its getting any better on is own or has it gotten to a point where its manageable but not really getting back to where it was?
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