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Hey Everyone, So i know this is a bit vague, but I was at a proper gymnastics gym (ironically) and was stretching in the pancake position, a position i can usually get chest to floor in - and I shifted from side to side a little, and felt/heard a pop, right below my glute but in towards my groin, whatever muscle that is. Not quite hamstring, not quite groin, and I know I'm doing a horrible job explaining. I thought I had just seriously injured myself, but i stood up, got into a squat, moved around, no pain. That being said, I still don't have "pain" but I can't get as deep into a pancake without some tension and discomfort - I'd say a 2-3 on a 1-10, 1 being and itch, 10 being unconscious. From what my googling has led me to believe I probably have a very minor muscle/tendon strain, as I have no loss of strength, just a loss of perceived mobility - where i feel tension on the area, slight discomfort, and can't get as low as I like. The only two moves I feel this in are a pancake, or a really deep side to side squat; but i haven't lost any strength - which i read was one of the indicators of a stage 2+ tear. Has anyone had a similar injury? How did you deal with it? Did you stretch? Not stretch? Ice? Heat? Please let me know what's worked for the community, as I'm getting conflicting answers from training buddies and coaches, and I know if I go to the doc they'll prob just prescribe me something or say "you need an MRI." I have great insurance, but want to stay non-radiated unless absolutely essential. Thanks!

Hello my fellow gymnasts, A few months ago, I noticed that I was pretty close to a split, without too much training. Encouraged by this, I started training for a full split. I was aware that making progress with the split might take a while. However, I never really thought of warming up my legs much. At first this was not much of a problem, but after about two months I started to experience pain in my left groin. When this pain kept coming back everytime I trained for the split again, I decided to rest for a few months to let my groin heal. I have now been resting for two months and yesterday I decided to attempt a split again. I wanted to be sure that I did it right this time, so I warmed up with: Running in place, jumping jacks, mountain climbers, squats and the butterfly stretch. I did this for about a total of 10 minutes. So I now felt safe to go into a split, but as I slowly lowered into a split I experienced the same pain in my left groin again. (No pain felt in my right groin) How can I make sure this doesn't happen again? Did I permanently damage it? Should I rest longer? Any help is welcome! Adriaan S.

I have been trying to develop strength in the groin and hips for lower-body based sports, as strength and flexibility is lacking in these areas. Currently what I'm doing looks like this: Hip extensions: 2*10s forward, sideways, back, forwards with circles in both directions. ATG Squats Butterfly stretch and Middle Split as wide as I can go Hip flexor stretch I don't think strengthening of the groin is prevalent here, as it seems to take a back seat to flexibility, but I don't know what I could do to strengthen it. Any ideas?