strained hip flexor

[jimmybro1]

I managed to strain my hip flexor (long abductor) doing glute ham raises after max effort squats three weeks ago.

Physio at first said recovery would be 10-18 days however it is just as bad as I was at day one almost. Have been doing a lot of band work, static stretching, massaging and trigger point release using a tennis ball.

Was told to have a go a squatting today tried 60kg couldn't handle the load of even that. Body weight squats are fine though. I have had my form assessed time and time again and it is fine.

I was wondering if someone else has had the same issue and how long did it take to resolve itself and if anyone could suggest some addition work I could do to assist recovery.

I cannot take NSAID as I react to them badly.

The pain engages at bottom of squat.

[Northland Powah]

Have you tried box squats? They allow your hip flexors to relax at the bottom. Start high and lower the box slowly. I had issues with my hip flexors a while back, but managed to keep squatting as much as possible untill they sorted themselves out.

[drizzt]

Would Topical NSAIDs help relieve the pain at all?  Voltaren/ibuprofen creams?  When I have/had muscular pain (including hip) I shied away from ingesting the NSAIDs and used them topically instead.

Do you squat with a raised heel, or flat sole?  I find switching between the two aggravates my hip (particularly after a while in flats then switching to heels), and I know a few other fellas at The House have had similar issues with a lot changing to heeled lifting.  If so, try changing to whichever you don't currently use, and see if that relieves any pain.

I get a lot of pain flaring up from time to time in the Psoas major which is definitely cleared up by massage (I have a massage every 3 weeks).  I have also put together a tool for trigger point release using an empty masterfoods herb container (this) with a golf ball taped on top.  It is awesome for targeting specific areas, particularly the hip flexor (and pecs, forearms, adductors).  I've found wedging it into the hip while lying down is a great release that sends a pretty decent reaction to the surrounding musculature.  Here's a pic if you can't imagine what it looks like (yes, it looks a bit... odd):

[jimmybro1]

Thanks for the advice guys. Will try box squats after a bit more of a lay off at least another 7 days.

That trigger point tool looks like a good idea. I was going to start rolling on a golf ball

As for footware I wear chunks always have. What I think happened is that I over loaded on my squats then done glute ham raises which I haven't done before and hip was clicking like crazy and could literally feel the load on my tendons.

Once able to squat again what approach to training would you reccommend?

Thanks again very informative advice.

[Dinahlady]

Is it still inflammed or did you start trying to rehab when it could have been still inflammed? Should wait for inflammation to go before doing too much massage or loading etc. too much massage and rolling can aggrivate inflammed tissue (think rolling on sun burn as a loose analogy). And loading inflammed tendons not too good either. Maybe rest completely with no poking or prodding for a week then start again?

In the mean time switch to less inflammatory foods or make sure diet isn't having high sugar or inflammy carbs and dont cheat for a lil while? (e.g pizza/ice cream) and have heaps of  fruit n veg? 

 

 

[Pseudonym]

Jeez, Drizzt. I'm glad the Injuries/Rehab forum doesn't show images on the front page.

Looking at that pic though, could a roll-on deoderant tube work even better? Then you'd have the ball-in-socket head so you could roll it back and forth, applying pressure without the friction.

[drizzt]

Ha, yes, one of the guys at the House put me onto the "tool" - we actually discovered it left in one of the squat racks one night, and we were all laughing at what it could possibly be.  But when we found out it made sense!

Roll-on could do in a pinch, but I would say if it is plastic it may not have the rigidity/longevity of the solid masterfoods glass container, and might not stand up to the same punishment.  Also being a bit smaller it may be harder to handle.  The roll bit might have a minor benefit, but I don't think it would make a lot of difference.  Generally subtle movements aren't enough to knock it out from under you, and that is all I seem to need.  You can also get a good grip on the container for digging it into things like pecs and forearms.

Dinah raises some good points, my "tool" has worked for the situations I find my muscles in, and generally that means a bit of rough treatment on them, as babying mine just doesn't ever seem to work!  But perhaps it is something that does need to be given a softer approach, without knowing exactly what the issue is, it is hard to say.

[jimmybro1]

Dinahlady, I think the inflammation is largely gone. Orginially I could feel the pain/tightness when just walking around after about 5-6 days this pain went away. 

As for eating non-inflammatory foods, I already don't eat any dairy (with the expection of Whey and Yougurt). I only eat minimal sugars mainly frucose (fruits) which is only a fraction of the 600g of carbohydrates I eat throughout the day majority coming from oats, rice, and potatoes. 

Drizzt, I also react to local NSAIDs as they have the same active ingredient. I found this out last year when I injuried my shoulder. I get crazy water retention in my lower body, seems to do something to my lymphatic system. 

Pseudonym, I have tried a can of deoderant before it gets crushed under the weight of your body. Drizzt's tool is for applying the pressure with your arm rather than rolling on it (at least that is what I think). 

Tried a golf ball last night it hurt like a b*tch! I don't think I will be doing that again. 

[Phedder]

I have an Omni Mini Massage Roller which is an absolute godsend, similar to a roll on deoderant but specially designed for the purpose. 

Works great for getting into the smaller, harder to reach places. I got mine from LiftingLarge but it appears they don't stock them anymore, so not sure where you could grab one. Though Drizzts tool would be just as good and pretty easy to make. 

[Dinahlady]

imo if stretching or rolling doesn't immediately alleviate the pain in the movement. (eg squat and feel pain, then stretch/roll, then squat again and see if it is more or less sore or just the same) then the tissues are probably still recovering. If so then stretching, massaging or rolling too often could possibly interfere with the healing process.

In other words if you are stretching rolling helps and its not getting much better then stretching and rolling prob not gonna help you. But if it is helping then carry on doing it? 

And do you mean adductor (inner thigh) ? 

 

 

 

 

 

 

[jimmybro1]

imo if stretching or rolling doesn't immediately alleviate the pain in the movement. (eg squat and feel pain, then stretch/roll, then squat again and see if it is more or less sore or just the same) then the tissues are probably still recovering. If so then stretching, massaging or rolling too often could possibly interfere with the healing process.

In other words if you are stretching rolling helps and its not getting much better then stretching and rolling prob not gonna help you. But if it is helping then carry on doing it? 

And do you mean adductor (inner thigh) ? 

 

 

 

 

 

 

Yes that is correct, inner thigh. Forum doesn't seem to have spell check *scratch_one-s_head*

When I wake up in the morning everything in the hip area is stiff so I foam roll and static stretch afterwards it feels fine and ROM is good. Just can't load the tendon yet, the stretching and rolling doesn't hurt when I do it so I assume I am not injuring the tendon more.... ? 

 

[jimmybro1]

It turns out the cartilage on my hip maybe pitching/inflamming my tendon somehow. At least that is the thrid physio's opinion. Will be getting MRI and a xray done. 

If this is the case nothing can really be done its just a longer recovery time. 

[Imadeapoopsie]

It turns out the cartilage on my hip maybe pitching/inflamming my tendon somehow. At least that is the thrid physio's opinion. Will be getting MRI and a xray done. 

If this is the case nothing can really be done its just a longer recovery time. 

yeah it could be a cartilage tear like i might have, i waited like 7 months for it to heal with no success. it was stupid of me to baby my injuries so long, it didnt get better until i started lifting again with light weight i am up to 50kg squats now(10 months now).. still a long way from my max last september (180kgs). i would increase weight by 5kg a week until im back to normal if it didnt ggravate my other injury (shoulder)

[Dinahlady]

 

Thats a good post from imadeapoopsie (lol)

Imo its the best way to deal with injuries. I do a real conservative 5x5 to make sure im allowing enough time to recover and keeping reps low enough to not cause irritation/inflammation. Find out what you can handle then take some off that then work up from there. 

With inflammation something can feel fine at the time of stretching and rolling but inflammation is a delayed response making it feel tighter/inflamed the next day or several hours later. Look up online what people say about tendinitis etc.  If theres any injury there will be inflammation and tissues repairing.

If its something with low blood supply like cartilage or tendons, you dont wanna disturb that shit healing - its slow enough as it is. Some small amount of movement and loading is good but you can easily overdo that shit and undo some gains.  So be conservative and creep it up. 

 

 

 

[jimmybro1]

I can still leg press light weight so I will continue to do that, don't plan on trying to squat again for a while as I don't want to hinder recovery. It is definitely improving IMO so hoping to only be out of action for a few more days.

The injury happened rather suddenly so I'm thinking its just a tendon issue, but won't know until I get an MRI. 

[Monarchking]

has anyone used briefs for hip/back injures?

[ohjoshua]

My left hip flexor is getting sore. Worse or the same each work out :S

I am trying to do leg raises inbetween sets which helps. 

What eventually happened with your Jimmybro1

[jimmybro1]

My left hip flexor is getting sore. Worse or the same each work out :S

I am trying to do leg raises inbetween sets which helps. 

What eventually happened with your Jimmybro1

Mine has come right now but I'm having to do a lot of work to keep the mobility. I do to the stretches pictured below twice a day of three sets holding each for 30-60 seconds. I wouldn't do these before a workout though just after and sometime during the day when you get the opportunity.

Also before squatting I will do band work. I do the crab walk (pictured below) also do three sets of 8-10 repetitions each side. To do this set up like the picture below and walk sideways like a crab with one foot always in correct with the floor. Your glutes will work against the resistance of the band and you should feel a slight burn in them. 

The band work on the glutes "turns them on" before squatting so they are activated. The physio said the main cause of the issue with the hip flexor is due to lack of flexibility in the hip flexor (sitting down shortens the hip flexor) and not activativing the glutes enough when squatting.

If your looking for more information ont the mobility of the hips it will be worth checking out "Kelly Starrett" on YouTube he has some good demonstrations. Also he has written a book on mobility "Becoming a supple leopard". 

[ohjoshua]

thanks for advice Jimmy, will do some of those streches and try to push knees out more during squat. 

dont have any bands at my gym.

 

[Pseudonym]

Might have to try some of these myself. I've been getting twinges in one hip flexor at the bottom of my squats, and it just hasn't gone away. Cheers Jimmy!

[jimmybro1]

Also to add to the above. I have started using a glute/hip flexor and adductor machine (in picture) if you have one of these definitely recommend using it. 

Hips feel really good afterwards 

[FellowshipOfTheRon]

man what is this, season for hip flexor problems?

[Pseudonym]

Also to add to the above. I have started using a glute/hip flexor and adductor machine (in picture) if you have one of these definitely recommend using it. 

So do you use it for adductors, or abductors, or both?

You could also attach a low pulley cable to you ankle and use that, I imagine.

[jimmybro1]

Also to add to the above. I have started using a glute/hip flexor and adductor machine (in picture) if you have one of these definitely recommend using it. 

So do you use it for adductors, or abductors, or both?

You could also attach a low pulley cable to you ankle and use that, I imagine.

Yup both, also use bands (variation to the low cable pulley to ankle). 

I think it has helped a lot with my squat seems to be progressing quite fast.