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 AuthorTitle / Message Body
beefmeup beefmeup
NJ
Thu, Jul 2, 2009 22:07
 Rating: 5.0/5.0
need advice, possible strained hip flexor
Hey Guys,

So I was doing a leg workout today and I felt great. I did squats to start: (warm-up set of 10 reps at 95lbs, a set of 8 reps at 135lbs, a set of 5 reps at 155lbs, a set of 5 reps at 175lbs, and a final set of 5 at 185lbs.). This is the most I've ever squatted (I started like 6 weeks ago). My second exercise was weighted dumbbell lunges. I did one set of 8 with 25lbs, then a second set of 8 at 25lbs, and on the third set I started feeling pain immediately below my ballsack right between my legs. I did 4 reps. with each leg and then stopped. It wasn't a sharp pain. It was a gradual build up. But now the area hurts slightly when I walk. Does anyone have any insight on what caused this pain and what I should do to prevent it in the future? Should I lift legs next week? I did research online and it seems like I overexerted a hip flexor. Also, should I do my upper body workout on Saturday? Any information on this would greatly be appreciated. Thanks.

-SlightDiscomfort

lelogosdemoi lelogosdemoi
Charlotte NC
Fri, Jul 3, 2009 12:07
 Rating: 5.0/5.0
avoiding leg/groin/hip flexor strain
Hey there - you didn't mention if you warmed up with any cardio b/f you started - that is the single most important thing you can do to prevent injuries when lifting, and it's doubly important for working legs. You should not even stretch b/f doing 5 mins of cardio - just to get the blood flowing to oxygenate all your muscles. I like to do 10-15 mins of cardio b/f I work legs to get extra warm, hit the elliptical hard, walk on a steep incline, cross-country skier, or stairstepper, you want to get really warm.

Then I suggest doing lunges BEFORE squats. Lunges, esp walking lunges, engage more muscle groups than squats and require more balance so you want to do those first when you're freshest to get the most out of it and protect yourself from strain. It's easy to strain yourself on the way back up from a lunge if you are swaying out even a little. Also think you should be doing more weight on lunges - I'm a 134 lb chic and I lunge w/ 20's and squat around 80lbs max with the bar - based on your squat weight I think you should be lunging more, or at least more reps. You probably wore yourself out squatting and then pulled something lunging.

One more tip - one the days I work legs really hard and am feeling the burn, I'll do another 15 mins of cardio AFTER I'm done lifting - usually steep incline walk, that won't help a strain, but it helps force latic acid out of your muscles and helps your recovery time. Taking vitamin E b/f you go to bed will help with that too.

Do cardio the next couple of days and stretch it out, eat plenty of protein and Omega 3's to help w/ tissue repair and drink plenty of water and you should be over your strain in 3-4 days (if it is hip flexor, if it's groin that will prob take at least a week if it's a bad one) and ok to do legs next week. Then try cardio warm-up first, lunges, then squats. May be wise to do a round of lunges w/o weight first just to engage the muscles and make sure the strain is gone so you don't reaggrevate it if not. Good luck!

lelogosdemoi lelogosdemoi
Charlotte NC
Fri, Jul 3, 2009 12:07
 Unrated
upper body workout
...oh and I think you should be fine to do upper body Sat. Play it by ear, if any of your exercises hurt - skip those. You probably won't be able to handle deadlifts, but arms, shoulders and upper back shouldn't give you any probs.

beefmeup beefmeup
NJ
Fri, Jul 3, 2009 13:07
 Unrated
thanks!
Hi Charlotte,

To answer your question, I never stretch before doing any kind of lifting. I figured my warm-up set of squats was good enough (I guess not, right). I did take a vitamin pill last night before going to sleep and I felt a little better this morning. I'm going to start taking Omega-3 softgels today.
Thanks for the advice on stretching. I'm now going to stretch before working out, especially on leg days because I never want to feel a pain like this or worse again. I think I'm going to remove weighted dumbbell lunges from my workout momentarily. I might put them back in in a few weeks after I feel completely ok. Also, I'm going to take it easy on legs next week and I'm going to make sure to do plenty of stretching.

(P.S. Do you really squat 80 lbs. max and do weighted dumbbell lunges with 20 lbs.? I think you need to increase your squatting weight so I can stop feeling like such a girl. Thanks again.)

lelogosdemoi lelogosdemoi
Charlotte NC
Sun, Jul 5, 2009 22:07
 Unrated
yes!
LOL!!! I really lunge 20s and squat 80 - that's with the bar. More squat weight usually aggrivates my lower back - working right now on building back strength.

Hope you are feeling better!

lelogosdemoi lelogosdemoi
Charlotte NC
Tue, Jul 7, 2009 09:07
 Unrated
Bad news
I moved up in weight - now lunging 25s.

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