I think Anya's probably right, Angel: if you're feeling pain there, you may need to lighten up the weight and focus on form for a while.
I'm fairly tall, and my husband just gave me an outrageous complement on my squat form, so maybe my experience with squats (which began with much reluctance and fear) would be of value. When I returned to the gym after years away, it was with a lot of joint pain (knees & hip) after years of athletic abuse of my musculo-skeletal structure (long-distance cycling & walking w/o stretching). After doing squats with good form, my kneecaps, which had been tilted and were rubbing, and my bursitic hip, are virtually pain free, minus the occasional ligament soreness in the knees (which I'll take over bone pain any day).
I found I needed the wider stance, and I point my toes outward (I experimented & marked the spot & angle visually on the gym floor). I get under the weight, and walk (carefully) back to my spot, rocking back onto my heels as I fine-tune my feet's position, I stick my tailbone out like in downdog (part of the yogic sun salutation I practice), stick my chin up and open up my chest, making my spine as long as possible (which stretches out the muscles holding your spine and keeps the vertebrae nicely alligned), and sink down, relaxing in the hip until I can't go any farther ("drop right into the hole" is I think how M. put it), then, when my muscles recoil at the depth of the stretch, explode (well, come as close to "explosion" as my energy level will allow) through my heels (actually trying to lift my toes) and rise up. I do my best to make both legs share the load equally.
I also find squats to be one of those exercises for which the rhythm of the breath is so important (like yoga). I hiss on the way down, and exhale forcefully on the way up.
Anya, I hope you're healing well. I thought, personally, that you might benefit from some holistic rest. Our bodies don't really heal locally, but also biochemically, systemically. It seems like anyone's workout in the long run can benefit from occasional deconditioning. Letting pulled muscles or swollen tendons heal (not just by not using them, but my letting your body devote its energy to healing), as well as deprogamming your muscle memory a bit, allegedly allows for more growth with lighter (safer) weights. I'm certainly willing to give it a try. HST has two-week off periods scheduled every six to eight weeks, so I'll be doing it again. It was awkward, and a little depressing in parts, but I know I'll be enjoying it the next time, now that I have confidence that I'll be returning to the gym with plenty of strength...and I'll be ending this on period with heavier maxes than the last one.
Thank you, and good night.
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