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Hip flexor strain

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  • Hip flexor strain

    I injured and strained my hip flexor doing squats after a heavy clean workout. It has been on and off for a year and a half.
    I finally went to a doctor and I have taken about 6 weeks off and getting alot better. I still have 2-4 weeks left of rest.

    But then Im gonna get back to it.

    I will start off with just swimming everyday for a month.

    But when I get back to the lifting weights what would you recommend?
    I thought about just either starting out on machines to rehab it with bodyweight workout.

    I´m very much scared off squatting again of injuring my self again.

    What recommendations would you give someone in my position?

  • #2
    Hello anyone home?

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    • #3
      You should probably post this question in the moderated section of the forum. I have no expertise or credentials but if someone was asking for my advice in this situation I would tell them to read the barbell medicine articles: "pain in training: What do?", "Recovering From an Injury: Embrace the Process", "The science of where YOUR pain comes from.", and "Fear, Catastrophizing, and Training".

      I think that you should find an entry point to resistance training in which pain levels are kept tolerable and you should build from there, starting yesterday. It doesn't really matter if you use free weights or machines, they are both really safe (though I suppose there is a risk of dropping a free weight on your toe).

      going from nothing to swimming everyday might be an inadvisable spike in the acute to chronic workload ratio. If you want to do this you should start small and build it up slowly (and probably autoregulate the training stress).

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      • #4
        Great advice thank you. The swimming was/is going to be very easy freestyle(less hip movement) just to start moving like 500m slow. Im new to this forum I didnt know there was a moderated section.
        Thank you again for the response.

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        • #5
          Originally posted by bjarni1981 View Post
          I injured and strained my hip flexor doing squats after a heavy clean workout. It has been on and off for a year and a half.
          I finally went to a doctor and I have taken about 6 weeks off and getting alot better. I still have 2-4 weeks left of rest.

          But then Im gonna get back to it.

          I will start off with just swimming everyday for a month.

          But when I get back to the lifting weights what would you recommend?
          I thought about just either starting out on machines to rehab it with bodyweight workout.

          I´m very much scared off squatting again of injuring my self again.

          What recommendations would you give someone in my position?
          bjarni1981 sorry to hear about this issue. Can you elaborate on your diagnosis and why the time off was recommended?

          Comment

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