Hip Flexor Strain? Several ?s

[T-Runner]

I haven't posted here in quite some time. I have been a runner since 2001 and have done four marathons, including Boston. I started lifting weights in 2002 and continue to do so. Last year I went through a series of injuries that kept me from running or lifting weights for some time. The last injury in that sequence was an inguinal hernia that required surgery in November 2005. Upon receiving the okay to run, I cautiously tried it out. I had some groin and quadriceps pain and saw my surgeon several times for follow-ups. After some physical therapy in May, the pain vanished. I began slowly increasing mileage and finally added weight training. Things were going well, and three weeks ago, I topped 30 miles in a week for the first time in 18 months. Two and a half weeks ago, I noticed a pain deep in my groin. Since then, the pain has come and gone (my running slowed and then stopped along the way). It is worst when I wake up, late at night, and when I train. Stretching seems to do no good, and icing helps, but minimally. The pain migrates from deep in the groin to the site of my incision along the top of my pelvis.
My self-diagnosis is a hip flexor strain. I have been checked to make sure it's not a recurrence of the hernia. I switched jobs recently and don't have insurance coverage to go back to a doctor for another month, so I'm trying to decide how to proceed.
I have been resting it, but I feel I should probably try to do some strengthening exercises for the hip flexor as well. Additionally, I'd like to do some upper body training so long as it won't hurt the hip flexor. I've also considered hitting the pool as an alternative to running for the next few weeks.
A few questions: does my self-diagnosis seem logical/feasible? If so, what can/can't I do? Will swimming hurt or help? Any direction on strengthening exercises for the hip flexor? Would/will ART be of any help to me?
As I said, I can't go to a doctor until October 1, and I'd like to try to solve this before then. Help is appreciated.

[Bill Hartman]

Do any upper body movements increase your symptoms? If not, then you should be able to proceed using pain as your guide for upper body training.

Sit with your knees slightly higher than your hips. Hands behind back supporting your lower back in a tall posture. Without altering your back posture (no rounding) lift your knee (hip flexion) as high as possible. Compare sides for range of motion and effort to lift to maximum height. Is there a difference or any symptoms reproduced?

If they seem to be the same, do the same test but push down on the top of the knee in the hip flexed position to get a better idea of strength.

Do you have anterior hip pain when you stand after sitting for a while?

Any pain with prolonged sitting?

Any other activities or positions that increase your pain?

Compare your single leg squat from side to side.

Have you had an x-ray? (degenerative changes can reproduce similar symptoms)

Bill

[T-Runner]

I did the seated hip flexion test. I notice minimal if any difference in strength on the two sides, even while pushing down on the knees. I'll try again when I'm not at work and can do the test more effectively. As for a single-leg squat, the left side (where my incision/pain is) feels fine during the activity, but pain begins instantly afterward.

I do have anterior hip pain when I stand after sitting for a while or when pushing myself up out of a low seated position. At times, stooping to pick something up with my legs spread shoulder width or more is painful. I can't think of any other activities off the top of my head that cause problems.

I haven't had an X-ray, as my pain started after the insurance for my last job ran out.

What sort of degenerative changes could we be talking about?

[T-Runner]

Umm...anyone? Bueller?