Is this an official injury?
lizafava2
Posts: 185
The last three times I have squatted, I have felt quite a lot of pain in my adductor longus muscles on both sides. It subsides a couple hours after lifting and I have been able (unwisely, probably) to complete my lifts with good form and add weight. Tonight I stopped on my 5th set because I just felt like I was on the edge of pulling something. This happened when I started squatting with my glutes and I just worked through it and it went away. This feels different.
So, what should I do? Rest it for a week? Two weeks? Deload a lot? How do you gauge when you are healed? Since I started lifting at home I have been warming up less for some reason and know that likely played a factor. Also, I am lifting 165 now and I know its all relative, but it seems like a lot. Like all of a sudden my accessory muscles are having to pull some weight....
Would rolling help? I have no soreness in between workouts, like ever. Some stiffness in my back maybe after deadlifts.
I have learned the hard way to be careful with running and hope I can learn that *not* the hard way with lifting.
So, what should I do? Rest it for a week? Two weeks? Deload a lot? How do you gauge when you are healed? Since I started lifting at home I have been warming up less for some reason and know that likely played a factor. Also, I am lifting 165 now and I know its all relative, but it seems like a lot. Like all of a sudden my accessory muscles are having to pull some weight....
Would rolling help? I have no soreness in between workouts, like ever. Some stiffness in my back maybe after deadlifts.
I have learned the hard way to be careful with running and hope I can learn that *not* the hard way with lifting.
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Replies
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If it feels wrong then you might wanna take a step back. Skip the weighted squats for a workout and focus on bodyweight or just the bar but nothing more, getting to depth, taking a video of your form, and seeing if you're still feeling it. If not, work your way back up from a 20-30 lbs deload (you could go up 10lbs at a time if you feel comfortable). If yes, you might wanna lay off anything that aggravates it for a lil while.
Foam rolling might help with the tightness, but it may not be the whole solution here. Try looking at your diet, too. Is it high enough in minerals (potassium comes to mind). Are you drinking enough water? Your muscles might be "cramping up" because they're missing something important. Or because you've eaten too much starch beforehand. As an example, if I eat bread or pizza the night before a workout, my knees are going to be feeling really tight.
Overal take it easy for a bit, but it doesn't mean you have to stop squatting altogether. Just stay in the realm of comfortable and don't push it. If it sticks, you may want to consult someone about it.0 -
I agree with Krok.
My injury (actual diagnosed) it hurts while not exercising.
Is it a sharp pain? cramp in the muslce? gradual increase in pain as you exercise? Are you warming up enough?
I found when I am benching and my legs are not positioned just right I get a horrible cramp (charlie horse) in my hip...
For me what I have had to do is deload my squats and work my way back up. I am staying at 150 today as the injury is preventing me from going higher...0 -
Thanks. I think I needed to be told to take it easy. I will rest for a few days and start up de-loaded and video myself. I think it is warm-up related and possibly I am not drinking enough water. It feels literally like my muscle is pulling painfully, but not in a stretching way. ITs weird. And hard to take seriously because it doesn't hurt when I am not lifting.
I found with running that its easy for cardiovascular fitness to outpace my muscle/bone/tendon fitness and thats how I was getting injured running. This feels similar, like my large muscles are building strength easily and quickly but the smaller ones and my tendons are just not quite ready.0 -
I don't keep track of warm up sets very well. On my best days it goes like this: I usually do a bunch of fast air sqquats - maybe 20 or so - and then one warm up empty bar then maybe one with 65 pounds, another with 95 and 135. I'll tool around on the check-in thread and see what other folks are doing. I feel really pressed for time and cut back on warm-ups often.
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I don't keep track of warm up sets very well. On my best days it goes like this: I usually do a bunch of fast air sqquats - maybe 20 or so - and then one warm up empty bar then maybe one with 65 pounds, another with 95 and 135. I'll tool around on the check-in thread and see what other folks are doing. I feel really pressed for time and cut back on warm-ups often.
OK next time try:
BW squats x 20
Bar 2x10 slow reps, can even pause at bottom
65 2x5 slow reps, maybe some pauses to stretch the bottom out
95 1x5, 2x3 do set of 5 explosive and then 2 sets of 3 slow and as deep as possible
135 x 2
then working set 5x5
I say don't miss warm ups, they are not just to make sure that muscles are warmed up but your brain is working out the movement and sending signals to the muscles used to make them work and adapt. Warm ups help you get settled in and make the working sets go better. In terms of time you won't need much rest at all between warm up sets, maybe a min between last set at 95 and next set at 132, and then maybe 1 min between your last warm up and your working sets.
If the working of warming up doesn't sort the problem then post a vid in the form vid check and we can take it from there :bigsmile:0 -
Thank you so much! I will follow that to the T next time.
Last night I warmed up quite a bit - did some jumping jacks and stuff too and worked with 135. My legs felt perfectly fine.0
