Ive been training for a while (approx 6 months, 3 times a week on compound exercises).

I was training today and and had a very little twinge in my lower side just by the hip bone so by that i mean its around the "external abdominial oblique" according to this image http://www.aireurbano.com/muscles-of-the-back-and-shoulder/ . I've had this a while but i usually continue working over it as usualy when the day progresses the mild pain goes.

So today i was doing the third set of a Pendlay Row. I lifted the weight, tried to adjust myself and i hear a "click", around my side. So stopped working out and usual symptoms started i.e. slight whoozy, pain when walking etc.

On this occasion i decided to workout just with water (i used to do this before) when for the last couple of months i have been taking a pro shake mixed with some oats. Of course it was colder than previous days too.

So my question is - how can i avoid this pain or train up this area to stop this from occurring again, or did i do something wrong that i should be aware of in future? Considering i have been using the same weight for a month. By the time i got to the 3rd set of doing my Pendlay row i had already done a back squat (3x8) and my chest (3x8)

After consuming some food i felt better but the pain is just above mild at this stage after a couple of pain killers, but i wanna ensure i didnt do anything wrong or areas i may need to focus on

Sorry to hear about your injury. It's hard to diagnose injuries without seeing it in person but anything that makes you woozy probably needs to be seen by the doctor.

Sounds like you have a Type 1 muscle strain (tear). I personally have torn 3 muscles - 2 were type 1 and one was a type 2. Muscle strains must be given time to heal and proper pre and post tear procedures and nutrition must be followed. Refer to the article I wrote for this site on muscle tears. It helped me recover from a Type 2 bicep tear and I have been training now for 2 years post injury with no issues or problems. I was very judiscious in following the steps I outlined in my article to achieve my results which even my sports medicine doctor was surprised by my results and level of recovery.

Going forward, you need to look at a possible muscle imbalance you have in your core or hips as well as any flexibility issues. It sounds like this injury and its chronic nature are due to some improper lifting technique and/or flexibilty or muscle imbalances. A torn muscle never heals with fresh muscle tissue like a bone but with scar tissue. This means it is very prone to re-injury if you don't care for it correctly.

John

Thanks. I found your article (http://muscularstrength.com/article/muscle-tears-the-good-the-bad-and-the-ugly) will read it shortly.

I think your on the right lines. Since i sit at my desk most of the time i have had some lower back issues in the past. I thought this was due to no exercise so i started training. Now i must say the whoozy was most likely due to nutrition (i think i mustve got used to training with a pro shake where this time round i pushed myself with just water). With that said i looked at pendlay rows and i THINK i must have curved my back when lifting.

I've been looking into the videos again and can already see areas that i didnt pay full attention to. I must have slipped on this as i started to see results.

I started some hip exercises which made me feel better today (i sit in a squat position for 10 min). I will read your article but if it doesnt contain any hip/flexibility exercises, are there any other articles i should pay attention to?

Thanks