Results 1 to 11 of 11

Thread: Pulled Adductor (Groin) need help

  1. #1
    Let's weightlift! backdraft005's Avatar
    Join Date
    Jul 2009
    Location
    USA, Maine
    Posts
    52

    Pulled Adductor (Groin) need help

    First off, I love the SS routine. However, the squating 3 times a week is wearing me down. Point and case, I just pulled a adductor in my left leg, aka groin muscle.

    First, whats a alternative to squats on Wednesday? Second, how do I get my freak groin muscle to stop feeling weak? I am stretching, but obviously not enough. I am going to look into it more, warm-ups and stretching. But the groin thing is bothering me big time.
    Stats:
    5'8"
    240lbs
    Just started SS:
    Bench: 235 (as of 8/7/09)
    Squat:275 (as of 8/11/09)
    Military Press: 135 (as of 8/12/09)
    Deadlift: 300 (as of 8/12/09)
    PowerClean: not doing anymore

  2. #2
    Senior Member
    Join Date
    Nov 2007
    Posts
    963
    The alternative to squats are light squats.

    The treatment for a pulled adductor is also light squats.

  3. #3
    Let's weightlift! backdraft005's Avatar
    Join Date
    Jul 2009
    Location
    USA, Maine
    Posts
    52
    Lights squats? This a different technique or are we literally talking light? Doesn't that defeat the point of SS?

    I can do the squats but when i'm done i walk around hobbling looking like someone kicked me in the junk.

    Has anyone had the same experience with a adductor? and if so, how'd they work through it?
    Stats:
    5'8"
    240lbs
    Just started SS:
    Bench: 235 (as of 8/7/09)
    Squat:275 (as of 8/11/09)
    Military Press: 135 (as of 8/12/09)
    Deadlift: 300 (as of 8/12/09)
    PowerClean: not doing anymore

  4. #4
    Senior Member jp2's Avatar
    Join Date
    Sep 2006
    Location
    Phoenix, AZ
    Posts
    424
    Careful with the stretches, you can slow the healing process if it's a more severe pull. It's probably not though if you can still squat. You can try using a heating pad to warm it up before light stretching/excercise. I had a pulled groin a few years back, I think I just rested a couple weeks until it healed, and icing it 2 or 3 times a day, for the first couple of days.

  5. #5
    Must...work...out... nockits's Avatar
    Join Date
    Dec 2008
    Location
    Squat rack or bench.
    Posts
    948
    sounds like you need to stretch and warm-up before you start.
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  6. #6
    Senior Member
    Join Date
    Nov 2007
    Posts
    963
    One of the first modifications you will make to the program will be swapping out the squats on wednesday for light squats.

  7. #7
    Wannabebig Member
    Join Date
    Jan 2009
    Posts
    26
    I would recommend backing off on the stretching. Warmup - yes, stretching - very little and only after warmed up. Heal & strengthen the adductors. Utilize lunges and/or bulgarian split squats. You may also want to limit your range of motion on your squats until your not "hobbling looking like someone kicked me in the junk" after squats.

  8. #8
    Senior Member Clover's Avatar
    Join Date
    May 2008
    Posts
    773
    Quote Originally Posted by backdraft005 View Post
    First off, I love the SS routine. However, the squating 3 times a week is wearing me down. Point and case, I just pulled a adductor in my left leg, aka groin muscle.

    First, whats a alternative to squats on Wednesday? Second, how do I get my freak groin muscle to stop feeling weak? I am stretching, but obviously not enough. I am going to look into it more, warm-ups and stretching. But the groin thing is bothering me big time.
    I had the exact same problem when starting SS, and posted a topic similar to yours. My groin and left adductor started to hurt quite badly.

    I stopped doing squats for a week and really focused on stretching my groin, adductors, and hip flexors AFTER I worked out. I do dynamic stretches before and leave static for after or off days.

    Another thing that helped was the adductor machine. Unfortunetly you'll probably be the only man to ever use it like I was and other dudes look at you like you're a ***. But it'll warm up your adductors before heavy squatting.

    Eventually it went away, but it was gradual.

  9. #9
    Let's weightlift! backdraft005's Avatar
    Join Date
    Jul 2009
    Location
    USA, Maine
    Posts
    52
    Thanks everyone, big time.
    Stats:
    5'8"
    240lbs
    Just started SS:
    Bench: 235 (as of 8/7/09)
    Squat:275 (as of 8/11/09)
    Military Press: 135 (as of 8/12/09)
    Deadlift: 300 (as of 8/12/09)
    PowerClean: not doing anymore

  10. #10
    Senior Member
    Join Date
    Jun 2009
    Posts
    229
    I read that it is very common to have that problem when squatting. I am having that problem too, but not as bad as it was 3 weeks ago. My groin really hurt after the 3 or 4th set of squats. If it still hurts, I would lower the weight because when mine was hurting badly, I just lowered the weight and it didn't hurt much after squats compared to when I increased the weight (After it, it was painful).

    Ice it, rest it, massage it

  11. #11
    Let's weightlift! backdraft005's Avatar
    Join Date
    Jul 2009
    Location
    USA, Maine
    Posts
    52
    Quote Originally Posted by Ryumexicano View Post

    Ice it, rest it, massage it
    You're a dirty man Ryu.

    Yeah I hear you. It still hurts but it hurts less every time now. Wednesday I'm doing light squats, machine, and lunges. BTW, my squat is at 265 now, w00t. My power cleans and dead lift suck though
    Stats:
    5'8"
    240lbs
    Just started SS:
    Bench: 235 (as of 8/7/09)
    Squat:275 (as of 8/11/09)
    Military Press: 135 (as of 8/12/09)
    Deadlift: 300 (as of 8/12/09)
    PowerClean: not doing anymore

Similar Threads

  1. Pulled muscle from deadlift?
    By dynamo in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 02-11-2008, 11:06 PM
  2. pulled my right trap muscle
    By charles_316 in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 08-11-2007, 02:46 PM
  3. Pulled bicep muscle
    By jstealth in forum General Chat
    Replies: 2
    Last Post: 02-12-2006, 07:30 PM
  4. pulled muscle...do i stretch it? what do i do?
    By the one in forum Bodybuilding & Weight Training
    Replies: 10
    Last Post: 05-18-2005, 08:16 PM
  5. Straps And Pulled Bicep?
    By gcs118 in forum Bodybuilding & Weight Training
    Replies: 15
    Last Post: 01-06-2005, 06:35 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •