Been narrowing my squat stance, cuz narrow hips. But every time I squat I have to foam roll my right hip flexor for about 15 minutes and it hurts like crazy, I do Bulgarian split squats for warm up as well which helps loosen it up. But it still fires up during my warm ups and squats, can u guys give me more stretches for it?

mobility work to improve flexion and external rotation, foam roll adductors and quads and work on abducting on the floor with legs against a wall to stretch those adductors out. roll out the actual tendons with a lacrosse ball, and do some banded distraction work on your hip capsule to again improve external rotation and flexion. also try ballet stretches where you flex the knee and abduct the femur, supporting leg with an appropriate height table or something and work through those corners of extension/internal rotation

Crazy how I went from never being able to understand your posts to understanding them. Amazing what a little bit of bio mechanics and gross anatomy will do

So stretch out the entire hip region with bands, and instead of foam roll use lacrosse balls on the problem area?

anatomy is just learning a new language. i ta'd it this past semester and the entire time i just kept telling them to use the words as frequently as possible in conversations and call each other out when something is incorrect

lacrosse ball on the tendon, foam roller or a barbell on the associated muscle, and bands for the capsule

And memorizing every origin, insertion, function, and innervation of each muscle in the body LOL.

Awesome, thanks!

Also sometimes I hold the bar too tight during squats (just when I'm having off days and my form feels off, but this causes elbow pain. It only lasts 30 mins to an hour, but it's a dull pain, kinda hurts in the lower bicep area aswell, anything I can do to make the pain go away? It makes it hard to make a fist, or hold onto anything tightly. It goes away after a while but I just wanna start my dls now.

medial epicondylitis, just an inflammation of the common flexor origin, heat and mobilize thats all i got for you.



yea but all that stuff comes secondary to learning the language. memorizing little nuances is fine but once you understand why everything is called what it is, its just pattern recognition