Hey Christopher, I have managed to greatly reduce the pain and it has only flared up a couple of times since my post. The classic old story of “oh yeah i do tonnes of mobility work” is nothing until you actually hammer away at something every single day! I made my own massage stick (pvc couplings over pvc with bike handles) and spent 10 minutes a day on self massage all over my upper leg and glutes. so i guess thats quad, hamstrings, itband, and everything else that’s around there. Someone watching me do high rep cleans also noticed my leg dives in while lifting the bar through the power position. Im guessing thats related. I’ve been conscious of keeping that leg out, and have started working on external hip rotation before lifting and once im warm (bar on knees holding legs out while in deep squat, deep lunges).
iron_tiger thanks for the reply. You are right, freeing up surrounding tissues seems to have helped a lot. I think the movement error was letting my leg dive in as mentioned. I went to a massage therapist who worked around the area one day it was hurting and i dont think it was just in my head that it felt better that night.
So I think the conclusion here for someone having a similar issue is less than 10 minutes of targeted work every day is not enougth, and video tape yourself or have a superfriend watch for movement faults.