Towards the end of completing the 13 week Strength Template I developed a sharp pain in the interior of my right hip - in-between my groin and adductors. I noticed this pain develop towards the end of this template; however, I have no recollection of any strain/ injury during heavy squats - 405-415 singles @8, or deadlifts at the same weight. I finished that program at the end of the years and presently I am on week 3 of the 7 Week Hypertrophy 4 day template. I can Squat, DL, lift, and row with no aggravation to my hip area. However, when going from sitting to standing, rotating in certain positions, or on occasion lifting my right leg I will get a shooting pain in the hip area, with an occasional pop from the joint (perhaps coincidental?), which is quite painful. The tissue is tender when palpated, and typically the sharp pain is feels like it is within the tissue, and not joint. I have been lifting regularly without reduction to volume or weight, and have been stretching per usual, without any change in the underlying issue.
Any insight or guidance would be greatly appreciated!
I’m sorry to hear about the hip/groin issue you’ve been dealing with. If you haven’t already, my first recommendation would be to read this article that outlines our general process for programming modification when dealing with pain and injury. We would need to have a consultation with you to provide more individualized advice. That said, making a few tweaks to your programming such as temporarily reducing load on your compound movements and perhaps adding in some groin/adductor specific work such as the Copenhagen adductor exercise, hip adduction machine, or a side lunge could be beneficial in this context to help with symptom reduction.
On the topic of stretching, check out this article.
Thanks for the reply! I am some what familiar with that article regarding pain in training. I did not take off any time during this 7 week 4 day hypertrophy template. The only modification that I have made has been to reduce external intensity, otherwise exercises and volume have been done as prescribed per the template. I have noticed improvement, but am still dealing with sharp pains in certain positions - or rotations of my hip. Regarding stretching I really stick to dynamic stretching typically after lifting, although I suppose I would say I do this before I lift as I start squats under an empty bar, and so forth…
Being that I work out in my garage I’ll definitely give your suggestion regarding the Copenhagen Adductor exercise and side lunges a try. If I don’t have improvement around completion of this template (I’m on Week 4) before moving on to Powerbuilding II I will look into the consult!