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  • Upper hamstring/groin pain

    About a year and a half ago I tried switching to sumo deadlift and went a little too high on the intensity which lead to some upper hamstring/groin pain. I backed the weight way off, built it back up slowly, and didn't have a major issue with it until a couple of days ago. It never affected me to the point of not being able to squat my programed weight/reps.

    So a couple days ago I am back in the gym after taking 1.5 weeks off due to a tweak in my lower back from squatting. I started a powerbuilding type program to build some muscle and the higher volume has been rough for my lower body to adjust to. I had front squats for 4 sets of 2 reps before doing 3x10 on deadlifts. I could feel the hamstring/groin pain during front squats just barely, but not enough to think it was injured. When I start the warm up for the deadlifts, I can feel the pain more, but not terribly. My first working set, the weight felt way heavier than normal, but the hamstring/groin pain wasn't getting any worse throughout the movement so I continued 5 very slow/controlled reps making sure to keep perfect form. When I set the bar down and start to stand up, I felt the pain much more significantly and called it there. I was able to walk and finish my non lower body movements without any pain or issue.

    I am concerned because this feels worse than it did originally. I only feel it in hip hinge movements during daily activities. I started doing the level 1 exercises here with little to no pain. I continued with my upper body workouts, but have squats coming up. I am looking for what to do from here and if this is an issue that will stop me from continuing training.

    Thanks!

  • #2
    Hi, here are some links for you:

    Pain in training: What do?

    4 Steps For Managing Pain In The Gym

    Pain and Rehab Consultation intake form

    Hope that helps.

    Comment


    • #3
      Originally posted by Teastruction View Post
      About a year and a half ago I tried switching to sumo deadlift and went a little too high on the intensity which lead to some upper hamstring/groin pain. I backed the weight way off, built it back up slowly, and didn't have a major issue with it until a couple of days ago. It never affected me to the point of not being able to squat my programed weight/reps.

      So a couple days ago I am back in the gym after taking 1.5 weeks off due to a tweak in my lower back from squatting. I started a powerbuilding type program to build some muscle and the higher volume has been rough for my lower body to adjust to. I had front squats for 4 sets of 2 reps before doing 3x10 on deadlifts. I could feel the hamstring/groin pain during front squats just barely, but not enough to think it was injured. When I start the warm up for the deadlifts, I can feel the pain more, but not terribly. My first working set, the weight felt way heavier than normal, but the hamstring/groin pain wasn't getting any worse throughout the movement so I continued 5 very slow/controlled reps making sure to keep perfect form. When I set the bar down and start to stand up, I felt the pain much more significantly and called it there. I was able to walk and finish my non lower body movements without any pain or issue.

      I am concerned because this feels worse than it did originally. I only feel it in hip hinge movements during daily activities. I started doing the level 1 exercises here with little to no pain. I continued with my upper body workouts, but have squats coming up. I am looking for what to do from here and if this is an issue that will stop me from continuing training.

      Thanks!
      Teastruction sorry to hear about the hamstring symptoms. I recommend checking out the links Acland supplied as well as our guide to these situations HERE. My issue with the Runner's world article (just briefly looking at the exercises), if you've been resistance training regularly, that level of dosage/stimulus is lacking for you.

      Regarding perfect form, we don't tend to speak in that vernacular. Check out our approach on technique HERE.

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