My hip is still hurting and very tight this morning, but it's not as intense as yesterday. No bruising or anything either. I'm definitely injured, but it's minor. Hopefully, after a few days of rest and aleve, I'll be totally fine.
I used Precision Movement to rehab torn muscle and started doing light stretches to get rid of pain
https://www.youtube.com/c/ericwongmma/search?query=hip pain
After that I started doing a top 10 stretches until pain was completely gone - Ask Dr. Jo etc.
Then I did stretches to make stronger - AthleanX etc.
Just sharing what worked for me, good luck man.
glad to hear your hip is doing better. The weight loss can definitely effect your lifts. Try filling out for the meet. Are you competing at 242 weight class?My hip is still tight. But not as bad, its getting way better. My triceps on the other hand ached and hurt worse today than they ever have before. It's really annoying. I also missed a paused 455 barely, I got literally less than half an inch from locking it out. Super frustrating lol. I can't wait for this meet. After it, I'm going to take a break from the crazy heavy lifting. Also, weighing only 238.
Competition Bench with pause 225x5 315x3 365x3 385x3 405x3 425x2 455 miss then 405x2
Heavy holds 475 for 9 sec then 495 for 6 sec
Skullcrushers 3x15
Tricep extensions 2x12 1x10 1x15
405x3....first one was a long pause lol
https://youtu.be/4zhTOmQqcMM