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  1. #1
    Registered User Barnaa's Avatar
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    Hip abductor pain when squatting heavy

    Every time I squat heavy I get a burning sensation is my left hip abductor, for like a 3 rep max its usually only the last rep I'd feel it, as I get stronger it goes away but comes back when I try to go heavier again... I feel like it is holding me back. Today I went for a 1 rep max which I was working up for, for the past 7 weeks following a program. As I pressed out of the hole it was very painful, the worst it ever felt, felt like a burning sensation at my groin, in the spot where my bladder would meet my quad idk how to explain it better.. at first I thought it might of been a hernia but I have no obvious symptoms nor lumps, the pain went away and now its just an occasionally dull burn but nothing bad, I finished my workout without no issue as well doing leg presses and hack squats without any pain. anyone know a way I could fix this issue or if anyone is experiencing anything similar, during volume work I don't experience the pain at all. here's a video of my squat today VVV (75kg BW if anyone is wondering)

    REP MAX SQUAT
    vimeo.com/448041018
    not the best angle

    VOLUME SQUAT
    vimeo.com/448044750
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  2. #2
    Registered User PatProject's Avatar
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    Are you squatting high to avoid the pain? I squat well below parallel, and often had that exact same issue. It was like a knife in my groin anytime I went heavy and would struggle through the rest of my workout after. Was only on my right side. It would flare up and remain painful for months which would set back my progress. When I started squatting in heels with Eva foam and a heel it wasn't as bad, but I really needed to make sure I pushed my knees out. It would still flare up. After buying Olympic weightlifting shoes with a solid TUP heel, I never had the issue again. I squat often and regularly do Smolov routines. After wearing solid heels, the stability allowed me for better technique. With softer shoes I noticed I would compress on the sides of my foot coming out of the hole and not push my knees out as much. I believe that was the issue for me. Also a narrower stance helps greatly, I would do deadlifts than narow stance squats when it was aggravated.

    So for me, a narrower stance and solid TUP heels, made all the difference. I remember fretting heavy squats because it felt like a knife was going into my thigh usually that last rep of a heavy set.
    Last edited by PatProject; 08-15-2020 at 10:29 PM.
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  3. #3
    The Cringiest rubyharo's Avatar
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    You mean, hip flexor pain?
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  4. #4
    Registered User Barnaa's Avatar
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    Barnaa is offline
    Originally Posted by rubyharo View Post
    You mean, hip flexor pain?
    yeah my bad
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