Hip Flexor Pain - Help

[Isolate-X]

I've been having some pain lately in my right hip flexor and I'm not exactly sure if it's the iliopsoas or tensor fasciae latae, but I'm guessing it's the iliopsoas since it only hurts when squatting (or raising the leg). I've searched around and haven't found all that much. I've been stretching both of them and doing various sorts of leg raises to try to strengthen them.

Now my question is has anyone experienced hip flexor pain and alleviated it? If so, what exactly did you do and how long did it take? Any help would be greatly appreciated, thanks.

 

[Lee]

actually ive been having the pain in the same area during and a few days post squatting, figured it was just some overexerted tendon.

 

[enigma4dub]

Its a conditioning isssue.I would suggest lots of stretching. Also, how wide is your stance? The wider my stance the more i feel it in my hip flexors. Narrow olys i feel nothing in my hip flexors.

 

[Isolate-X]

Stance is neither narrow or wide. Heels shoulder width apart with feet out at a 30deg angle. I squat deep as well.

 

[s8nlilhlpr]

ha, I get it horribly in my left hip. Noticed once I started pulling wide, figured I'd get used to it with a few weeks. Sucks trying to walk for the day after though!

 

[wlmcrae]

If illiopsoas or psoas primary, try trigger point massage. (It'll hurt like a *****) Lie on your back, bring knees up, keeping feet on the floor. Then let your knees fall to the side, taking your hips with them. Keep shoulders on the floor (kinda like setting up for oblique crunches). This will expose the psoas and illiopsoas on the 'top' side. You'll find the primary psoas trigger point halfway between the bellybutton and the hip crest. Press into the abdominal cavity at that point with stiff fingers - you're feeling for a muscle that (if it has trigger points) will feel like a kielbasa sausage alongside your backbone, running from ribs to groin. (You're in the right area if you're just off the side of the rectus abdominus - six pack muscle) Massage the critter regularly, trying for muscle release and paying special attention to anywhere it hurts REALLY badly. For illiopsoas, massage the inside of the hip crest from groin to crest and as far along the inside of the bone as you can reach, again concentrating on anywhere it really hurts. Hooking your hands over the hip crest and using both thumbs works reasonably well. Do the other side as well - trigger points usually come in pairs!

If you get reasonable release, THEN stretch. Stretching with trigger points active just makes everything worse. The only caution with abdominal work is to avoid the large artery in there - just move slightly if you feel a heavy pulse under your fingers.

Good luck!

 

[Isolate-X]

Does anyone know if stretching in some cases can be counterproductive?

I'm trying to recall what caused this in the first place, since my squat form is very good. Although, I recall having hip flexors hurt last year during squats, and during this time I would stretch my quads post workout. I stopped doing it for a while and the pain went away. I started stretching my quads again maybe 2 weeks ago. So again, can stretching actually be bad in some cases? Thanks.

 

[RipStone]

Does anyone know if stretching in some cases can be counterproductive?

I'm trying to recall what caused this in the first place, since my squat form is very good. Although, I recall having hip flexors hurt last year during squats, and during this time I would stretch my quads post workout. I stopped doing it for a while and the pain went away. I started stretching my quads again maybe 2 weeks ago. So again, can stretching actually be bad in some cases? Thanks.

I cant answer your question, but my experience has been identical to yours. It seems the more I stretched the more pain I would get in my hip flexors. But if I would leave it alone, everything would be fine.

 

[Beachbum1546]

I used to get bad hip flexor pain during back squats because I pulled it playing basketball (I couldn't even walk normal for a week). But I noticed even the pain I got from back squats I didn't get them from front squats. That's how I fell in love with FS. I physically couldn't do BS and I needed to get my legs trained so I stuck with FS for about 3 months and I saw amazing gains on my quad size.

I think it has to with not leaning forward as much and staying upright.
I never figured out how to fix the problem but at least I found an alternative way to train.

 

[wlmcrae]

Does anyone know if stretching in some cases can be counterproductive?

I'm trying to recall what caused this in the first place, since my squat form is very good. Although, I recall having hip flexors hurt last year during squats, and during this time I would stretch my quads post workout. I stopped doing it for a while and the pain went away. I started stretching my quads again maybe 2 weeks ago. So again, can stretching actually be bad in some cases? Thanks.

Yes.

If you have active trigger points, stretching makes them worse, not better. Deactivate the trigger points before stretching (see above post) if you've noticed this action/reaction - it is a dead giveaway! If you can't get the trigger points, find a massage therapist that knows what they're talking about and ask for psoas work. If you're getting what you're paying for, a treatment will have you on your side or back for these muscle groups.