Problem with Strechting

[Steinhauers]

About a year ago I could do the splits ( not the side splits but very close ), one day in the dojo we was streching with a partner. It's the strech where you hold up a leg with your back up agaist the wall and your partner grabs it and raises it till you can feel a good strech. Well he was holding my right leg and got it up to about 75degrees and he asked me if that was far enough, I said go alittle bit futher cause I was supprized that I didn't feel a strech. He kept on asking me if he wanted him to stop. When my leg got up to probable around 80-90degrees up in the air without any warning from my body you hear a loud " POP! " throughout the dojo, my toes even hit the wall that I had my back agaist. Luckly I didn't break anything and my hip poped out of place and went right back in. My sensei ( he was my partner ) let my leg down easy, I walked it off I didn't feel any pain so I continued to workout the rest of the class... I kind of figured since on sidesplits I my hips felt like they was going to pop out of place, that it was my body just getting it self ready for other things ( like releaving some tension in my hips so I can go further ).

 

Ever since then I have not been able to do the splits cause a few days after that event the muscle in the back of my leg was pretty sore. I took a few weeks off so I wouldn't injure the muscle anymore. My left leg is fine but do you ever think I will be doing the splits again? I can also feel it if i'm not steched out really really good when I throw a high sidekick or roundhouse.

 

 

 

Please if you have any stretches that I can work on to gain back my flexablity that would help me alot. I'm competiting in the US Open this year ( First time ) in Florida and my Musical Kata requires me to do the splits. though I have been competiting with it here in local competitions and have just been replacing then with low Kiba Dachi Front leaning stance.

 

Seth