About 6 months ago I started training squats again after a long layoff. I started light but progressed quickly as my muscle memory came back. I probably should have been more cautious but I pushed it too hard and started having pain on the outside of my left thigh that has been preventing me from doing any weighted squats.
If I hold my arms at my side the pain is almost exactly where my left palm would be. The pain is only experienced when squatting or when getting up from a low position. I took a couple months off training legs to see if rest would heal it up but when I went back to squats yesterday the pain returned immediately. I workout at home and the only options I have available are barbell squats, belt squats, goblet squats, lunges etc. All of which cause pain. No leg press or leg extension available so training quads seems out of the question (deadlifts do not cause any pain).
It seems like it could be somewhat related to the IT band as it goes over the area where I am having pain but there is no knee pain at all.
Any ideas on what it could be and any sort of exercises/stretches I could do so that I can return to squatting?