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  1. Hey everyone, I've been stalking these forums for a while but this is my first post - wish it was a little better in nature, lol. I was stretching about 3 weeks ago, warming up in the pancake position, where i generally have very good mobility and can usually get chest to deck with my legs at about 90 degrees. Anyway, i was moving side to side, getting in the corners, messing with pelvic tilts, and i heard/felt a pop. I got up, did a squat, no pain. Now 3 weeks later it's still tight. I squatted a week after the "injury" - if you want to call it that, it's just moderate tension. On a pain scale of 1-10 its about a 2 or a 3 (1 being an itch, 10 being i'm going to black out). I probably shouldn't have squatted, but from my googling, it said that if it was a grade 2 or 3 tear, i would have had a loss of strength, but i squatted pretty much near my lifetime max, which i know now i probably shouldn't have. I only "feel it" when i get into a deep Cossack squat, or a pancake - which now I avoid because I don't want to aggravate it. I've been icing and using a heat rub intermittently. I think it's either my right semitendinosis or maybe right semimembranosis - my guess is a minor strain, maybe a small tear. Its under my glute, in towards my groan, and localized ot Does it sound like that to you guys? I've since not stretched really, i do pike hangs and calf stretches, but avoid the area i "injured" but still train my upper body and levers and planches. What are your thoughts? Should I stretch, avoid stretching, ice it? Heat it? Take it easy or take time off completely? Its more tension and a bother than pain, and I do have a "loss in precieved mobility" but thats probably because I dont want to do a pancake fully and completely tear something. I have virtually no tension once I'm warmed up, but I've avoiding training lower body, jumping, and pistols - I do however, still practice judo and Krav Maga. Any input, help, or anecdotes are appreciated. thanks!
  2. Hi everyone, First time posting here! In a nutshell I have been struggling with weight bearing squat movements for the last 18 plus months! At times, when doing the movements I feel like all the effort is being forced through my adductors. Last January I was attempting a 1 rep max squat and felt a slight tear on my right adductor. It was nothing major as I was back out on the field running 2 days later. I haven't done squat movements (squat, thruster, snatch, lunge, C&J etc) with weights since then. In addition I find a 'compression' like sensation in my upper groin/hip flexor/adductor area when I pull my knee to my chest. Feel it both sides but more so on the right. Even when I perform a simple lunge stretch for my left hip flexor, my right adductor feels a strain. This injury hasn't stopped me playing sport as I have no issues when running! But it has prevented me doing any lifting in the gym for the last 9 months. I had an MRI on my lower back and hips but that showed nothing unusual. Some physios have commented that my lower back is pretty tight and may cause this issue I'm having with squat movements. Might also be worth noting that when attempting the pancake, I can only get to 90 degrees Any help or advice on this would be really appreciated!!
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