I have a pain in the front of my hip at the bottom of the squat. I haven’t been able to recreate the pain in any other barbell movement. The pain is non-existent in day to day life, but bad enough at the bottom of the squat that I could not continue squatting. I am a student and know a professor who’s a certified athletic trainer and he believes I have a minor (grade 1) hip adductor strain due to the location I feel the pain in. From Dr. Google, I might have hip impingement or a hip flexor strain; or it could simply just be pain. The professor recommended to take 1 week off lifting and it will heal up. Advice?
Have you tried limiting the depth of the squat to see if that changes your tolerance to the movement, either through your own chosen depth or using a constraint, like a box or pins?
We also have a podcast episode on this general symptom presentation that might be worth listening to: Pain and Rehab Episode #5: The–Barbell Medicine Podcast – Apple Podcasts
I listened to the podcast… I’m taking a total of 10 days off from training and going to attempt to squat on monday and if that hurts, box squat. The pain is in the front of my hip (where the adductors originate) and right below my hip flexors… Can’t seem to recreate the pain in any other way other than lying on my back and tucking my knee to my chest (flexing the hell out of my hip). Even hanging leg raises don’t recreate the pain.
We would not recommend absolute rest for reasons described in the article above. If the only context you can re-create symptoms is with squatting, there will need to be some squatting-type movements involved in your rehabilitation, but the loads, rep ranges, tempos, and exercise variations will likely need to be adjusted. We would also likely have you incorporate some unilateral movements (as described in the article) as well.