i'm pretty sure i have/had the same thing before.
Lisa helped me out a ton with it as did Bill.
A few things that helped:
-lay off the hamstring work, and start doing more glute/quad work
-start doing single leg unsupported work. This doesn't mean step ups and such, but things that will help your glutes/hips fire independently. So, try to work towards doing pistol squats. Things like single leg squats to boxes, or something similar where you're working towards improving single leg strength, and glute firing. I would still do things like reverse lunges+twist on your warmups, or lateral lunges.
-stop back squatting, and start doing front squats if you're going to squat, and can do them pain free
-start doing hip mobility work EVERY day. and make sure your hips are warmed up throughly before you begin doing lower body work. I was doing lots of sled dragging before lower body work, with straps around my ankles, and pullthroughs with the sled.
-start stretching the hamstrings, and not the hips
these are the things that worked for me. I still feel pain in my hips sometimes. Some days are better than others. The days where i sit for extended periods of time, usually means the next day, my hips are really stiff. So, get up and move around as much as you can. It would also help if you started a training log.
if i were you, i would still try and lift heavy in the ways that will benefit your rehab, as well as your strength. So, i would try and do things like front squats, single leg work, deadlifts if you can (maybe trap bar since they put more stress on your quads?), etc.
|