Please advise! Sharp pain when squatting in lower abdominal (Tear/Burn)

[John Daley]

Seriously worrying long term thing here for me.

Since day 1, whenever I squat and focus on form with a heavier weight, I always get this severe burn which makes me want to collapse, it's not muscle fatigue/failure. It is around the pubic line where trousers/pants sit.

Do any of you guys get this? I only ever have it when squatting. It is really hindering my performance on the exercise, I was testing a 1 rep max and was fine on 110kg, when attempting 120kg it ruined me.

It is what I would imagine a hernia to feel like, and it was burning for around an hour after, but now (the next day), no pain whatsoever. It happens in an instant and goes away after a few hours.

Does anyone have any input they could help me with?

I have looked online but can not find a definitive answer on other forum posts.

Thanks for the help in advance gents.

 

[ickyrica]

Sounds like you may be pinching a nerve. I've had a similar issue, outside pubic area. Stretching helped, get those hips open before you squat.

Almost feels like you want to call it a hernia but it's lower than a hernia would be?

 

[John Daley]

Sounds like you may be pinching a nerve. I've had a similar issue, outside pubic area. Stretching helped, get those hips open before you squat.

Almost feels like you want to call it a hernia but it's lower than a hernia would be?

To be honest, I just referred to Hernia simply because it's what I would imagine it to be like. I have not experienced one before luckily. It is located exactly where the pube line starts, maybe 2 or 3 inches towards the centre from the hip bone.

I'll try stretching out, I really want to see my true 1 rep max before starting up my strength training. I don't stretch normally, I just use a lighter weight for the exercise I want to warm up for.

Thanks for the reply.

 

[ickyrica]

I'm guessing it's going to be some sort of hip impingement. You could have a slight pull or tear in which case rehab is the only route you would want to take.

Does it only happen with a wide stance? All the time? Always the same spot or does it travel?

 

[John Daley]

It's just annoying as my list of health concerns is already quite lengthy! Starting consultancy with an Osteopath this evening (after a 1 year wait) healthcare in the UK is terrible... free, but shit.

My stance was feet very slightly past shoulder width, arched back with a slight forward lean from the hip, I always practice my form with only barbell.
I've never tried a narrower stance, I suppose it feels less supportive when pushing heavy.

It is always the same spot, so there must be some kind of trauma in that area, I just do not understand how, there is never an exercise that really impacts it to cause any damage.

I guess I will have to try stretching the area, and keeping at lower weight Squats for the time being. Hopefully I can work at mobility and get it used to the exercise (I have not squatted for a few months).

 

[John Daley]

Upon further research and forum answers, it appears that it is most likely the Hip Flexors.

Other than stretching (which I hear is counter productive before heavy lifting), I am not sure if there is anything else I can do. Hopefully I can resolve this long term.

 

[ickyrica]

Carve out some time like 3 days a week and work on dynamic stretching. You don't need to be able to do splits day one but it will help get you open and flexible if you are consistent.

 

[Jak3d]

We have a few threads about this. Mine lasted on and off for a year and then one day while deadlifting I heard and felt a pop. The next day I had a small blood vessel type internal bruise and no more pain ever. No idea what it was but it was in the same spot you're having your pain.

 

[Jak3d]

I'm suprised how comon this pain is and not much you can do except fight through the pain and hopefully it corrects it self

 

[John Daley]

I'm suprised how comon this pain is and not much you can do except fight through the pain and hopefully it corrects it self

I must say that sounds horrid! but surprising that you just recovered from it and no more problems, I am quite cringed out by stuff like that but it really does need to go.

So it felt like an intense pinch/burn yes?

I have never had the issue with dead-lifting, strictly squats, will have to see how it goes, I just do not hope for a terrifying internal bleeding situation!!

 

[Jak3d]

Yup the pain was excatly how you described and it was below my waist on my left side near my pelvis. I think it was maybe a muscle knot or maybe some muscle stuck to my pelvis bone? Idk really

 

[John Daley]

Yup the pain was excatly how you described and it was below my waist on my left side near my pelvis. I think it was maybe a muscle knot or maybe some muscle stuck to my pelvis bone? Idk really

I'm just glad I'm not alone on this one, finding a remedy is the difficult part, time will tell.

 

[Sk8man101]

Just go to the doctor man!
You never know.

 

[John Daley]

Just go to the doctor man!
You never know.

I hear you mate, well I have been putting off the lower back problem for years and finally got the ball rolling on that, so I have 10 weeks of therapy to try ease the pain.
Once I consult with the GP again I will ask him about that, problem in the UK is doctors are reluctant to actually do anything productive... especially if I tell him its only when working out intensely, they are seriously terrible in the UK.

I have a physio at the gym, I will ask him if he can advise me on anything.

Cheers boys

 

[darkspellx]

I've had this problem also for a while and my coach advised my first that my belt was to tight to my stomach so when I would go down my belly wants to go out and if the belt is strong it presses downwards. So I had to adjust that the belt wasn't so tight just to feel a little bit of tension. Even doing that it was still hurting but after a while it went away.

 

[John Daley]

I've had this problem also for a while and my coach advised my first that my belt was to tight to my stomach so when I would go down my belly wants to go out and if the belt is strong it presses downwards. So I had to adjust that the belt wasn't so tight just to feel a little bit of tension. Even doing that it was still hurting but after a while it went away.

I have continued squatting without a belt, admittedly its doing my back in on the heavier loads because I also deadlift 2x a week.

I adjusted my old (shit) belt, found a comfy spot... i believe it was the belt causing me the pain, I raised it high enough where it wouldn't interact with my pelvis... it feels unnatural but it works.

 

[darkspellx]

I have continued squatting without a belt, admittedly its doing my back in on the heavier loads because I also deadlift 2x a week.

I adjusted my old (shit) belt, found a comfy spot... i believe it was the belt causing me the pain, I raised it high enough where it wouldn't interact with my pelvis... it feels unnatural but it works.

Pretty much what I did to lol good on you!

 

[Big_paul]

I understand the lengthy list of injuries. I stopped using a belt for every thing but my most heavy lifts a few years ago and it really helped to strengthen my abdominal wall. It also made my existing back injuries more manageable.

Reduce the weight you are using if the lift doesn't feel right. I don't do 1 rep max ever either.

 

[darkspellx]

I understand the lengthy list of injuries. I stopped using a belt for every thing but my most heavy lifts a few years ago and it really helped to strengthen my abdominal wall. It also made my existing back injuries more manageable.

Reduce the weight you are using if the lift doesn't feel right. I don't do 1 rep max ever either.

I rarely do 1 rep max unless its for a PL competition or meet. I usually PR just to see what my new working point is and when I do it I work at 85% of my one rep max without a belt and do 5 sets of 5 at that weight or train until I can do 5 sets of 5 with 3 minute cool downs. Then I try a new PR and reset my working point.

 

[John Daley]

I rarely do 1 rep max unless its for a PL competition or meet. I usually PR just to see what my new working point is and when I do it I work at 85% of my one rep max without a belt and do 5 sets of 5 at that weight or train until I can do 5 sets of 5 with 3 minute cool downs. Then I try a new PR and reset my working point.

I understand the lengthy list of injuries. I stopped using a belt for every thing but my most heavy lifts a few years ago and it really helped to strengthen my abdominal wall. It also made my existing back injuries more manageable.

Reduce the weight you are using if the lift doesn't feel right. I don't do 1 rep max ever either.

Im new to it all when it comes to strength, I tested my 1 rep max 1 time simply to input accurate data on the programme.
Would be awesome to checked it in around 6 months again though.

I stopped using my belt except for when im heavy rowing and sometimes deadlifting, lower back has long term issues, but it seems to be improving now!

In 3 weeks i think im addicted to getting stronger and not being too fussed about how i look lol