Pain and muscle tightness w/ training w/ hx of multiple hip surgeries

22 y/o male. Strength training predominantly over the last couple of yeas. Did 5x5 strong lifts, 5\3\1 and SSLP most recently and will be starting the bridge shortly . I have a history of multiple hip surgeries to correct chronic pain and tightness in both hips since I was about 12.

Had bilateral athroscopic surgery to repair labral tears in my hips in 2013. Then diagnosed with femoroacetabular impingment and had a femoroacetabular osteotomy of the right hip done in 2015.

Pain is greatly improved since FAO surgery and have been able to train since then where before surgery I was unable. However I have constant muscle tightness especially in anterior hip and medial thigh. Without daily stretching I have severe pain in hips and upper thigh which can keep me from training. I have seen an improvement in this as I have gotten stronger but it still has a negative impact on my training and daily quality of life. Tightness and pain is exacerbated by running, sitting for long periods of time, and sometime squating and deadlifting. Often I’ll wake up with more pain and tightness than when I went to bed .
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What is there I can do to reduce muscle tightness post training and\or how can I better treat the pain and muscle tightness so it doesn’t affect training or daily life?

Engine,

Thanks for the post and for coming to our forum.

I think adjusting squat and DL stance in addition to total volume and intensity is likely to produce the best results here, as I think any stretching regimen won’t be useful. So, what are you doing now?

Thank you for the reply.

Right now I’m finishing running the Starting strength linear progression. I had to take some time off training so I wanted to run it out again before I started the bridge. Right now in the program I’m squating 280, deadlifting 315, pressing 115 and benching 200 at 165 bw. I train three-four days a week.

I squat a little outside of shoulder width with my toes slightly toed out .I have a lot of trouble with shifting my weight to my non surgical side on the way up from the bottom of the squat as well as coming forward on the same side.

Deadlift conventional. Pretty narrow stance toes pointed out. I have the same problem with shifting my weight over to the left side (non FAO surgery side) during the pull. This has caused mid back tweaks cause of oulling unevenly. On both the squat and deadlift I have seen the bar tilt down on my surgery side an inch or two so the bar is no longer level on the way up. I have done my best to correct this consciously while lifting