Right hamstring/hip really hurt

Hi,

My right leg (hamstring and hip) hurts really bad in the morning. Getting out of bed, sitting up, walking standing hurt. But as I move around in the morning the pain decreases. But the first hour of the day is really pain ful and i can barely sit up in a chair without pain. After a longer walk it is good enough to train with, throughout the rest of the day the pain will be “moderate”, sometimes gone but back again in the morning.

this pain or tightness does effect my deadlift alot and squat a little bit. But I can still do them with less weight than usual. But with deadlift hip will start feeling bad/hurt at a certain weight, and on the squat I can still do close to normal weight, but with a lot of discomfort. In the squat the hip isn’t bothered as much, it more feels like a strain on the right leg’s hamstring, if I try to go “heavy” but keeping weight light, don’t know 70% 1rM? it feels ok. Both squat and deadlift I can feel big difference on leg strength. The “healthy” left leg feels much more stronger.

My training right now looks similar the bridge 1.0 but with a bit more volume. Strength training 4 x week and 2 30 min cardio session on treadmil/crosstrainer or whatever is avalible at the gym. I also walk a lot outside of the traning.

Male, 22 y/o , 6’1", 220 lbs.

  1. I’ve had this problem now for over a week, and I wounder if there is something I can do or if it will just go away by itself? I’ve adjuested loads on the squat and the deadlift, trying to find weight that don’t hurt and feels good when I do train them, but the pain is still there in the morning.

  2. I have not taken a “low stress week” in a very long time, but if I’m not trying to peak for a 1rm is that needed?

Thanks in advance

The hamstring feels relieved after deadlifts though for a few hours after.

@myhamstringhurts sorry to hear about the recent hip/leg symptoms.

Can you provide some background about the circumstances surrounding onset of these symptoms?

Are you able to go through full range of motion for the provocative movements (squat and deadlift)?

What’s training looked like (days/exercises/sets/reps/RPE/RIR) since onset?

For a while the right leg have been feeling a little bit stiff/tight in the morning, but no pain and usually went away when moving around. I think I was during a set of squats I first felt something weird in my hip/hamstring but could finish the prescribed sets/reps, did some bench and when it was time for deficit deadlifts the lower back just hurt a lot, adjusted weight and it felt slightly better for each rep. Some time after that event my hamstring started to hurt real bad in the morning.

If I just get to wake up and move around a bit the pain decreases and by the time it is time to train I can do squats and deadlift through full range of motion, but at a lower intensity than usual. Paid extra attention to it today, and during squats I can do the reps and the strength is there, but the leg i holding me down making me feel “slow”, strain (?) on the hamstring, but when deadlifting this strain in the hamstring feels relieved and instead the hip (lower back/upper butt) feels somewhat sore, but still better than before, for a while.

I’ve kept training the same, but have had to lower the weight for squat and deadlift

I usually to one heavy set of Rpe ~ 8.5 and then back off sets of 7.5-8
day 1
Squat w/ belt 6 sets of 5 with average raning from 7-8.5
CG bench 7 sets of 4
Deadlift without belt 3 sets of 8 RPE arouond 7-8, one of the sets with double overhand to keep intensity down and I wanna train the grip :stuck_out_tongue:

day 2 GPP
Chin ups/dips and 30 min steady state cardio on threadmil/crosstrainer

day 3
2 ct paus squat 6 sets of 4 with RPE’s roughly the same as squat w/belt, but I try to keep back off sets close to 7 than 8
Press w/ belt 7 sets of 5 average rpe of 8
Barbell rows 4 sets of 10 @ average rpe of 7-7.5 (performance is little no affected by the pain)

Day 4 Chinups and sprints 2x12 on threadmil/crosstrainer

Day 5 Deadlift w/ belt 6 sets of 5 with average RPE of 8-8.5
Bench 6 sets of 5 with average RPE of 8
Pin squats 3 sets of 8 with average RPE of 7.5

Day 6 2ct paus press - variety of rep-ranges @ Rpe around 7.5-8
Safety Squat bar 3 sets of 5 @ ~8 (but stopped doing these after the pain started)
Deadlift without belt 3 sets of 6 (before the pain I did 6 sets of 3 paused deadlift, but felt weird in the hip, not sure if intensity of the pause)

The changes in exercises was done because I tried to figure out of one of these exercises caused the pain, but all of them seem fine if load is adjústed.
Day 7 rest

I also average about 8.000 -10.000 steps a day. I have been doing this training volume and walking for quite some time,so have not drastically added a bunch in a short period of time. Note worthy is that the pain during the day was slightly worse on the rest day than training / cardio day.