Adductor strain

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Billwest		Adductor strain	25-04-2018 @ 10:09
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	I was wondering if anyone has experience of adductor strains and how long it took to recover from them, and the best means of recovery?

John		...	25-04-2018 @ 11:07
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	Most recent one took about a week but I felt a slight tweak before I did any damage,the other one took nearly two weeks but could still do light squats and deads, hot baths and stretching seemed to help me.

Bim		...	25-04-2018 @ 11:26
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Post Edited: 25.04.2018 @ 11:27 AM by Bim I've tweaked mine a couple of times doing squats when I had bad doms, both times took about a week to get over, both were annoying but very minor. Stretching definitely helped the immediate discomfort, not sure if it helped recovery.

Billwest		...	25-04-2018 @ 12:36
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thanks for your rplies I have felt this a few times over the last few months. A sudden pain in the adductor area, while walking, which went away in a few seconds. It is impossible to say 'I hurt it on this day'. Seems strange cos it's not like a pulled muscle or something.

JCarter123		...	25-04-2018 @ 12:39
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	I’ve had this a few times. Foam rolling the adductor but also quad and calf helped. Also narrowed my squat stance slightly. It definitely felt like a lack of flexibility was the issue, so I agree stretching should help but for me the focus for stretching is calf/quad.

Billwest		...	25-04-2018 @ 13:39
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	JCarter123 said:I’ve had this a few times. Foam rolling the adductor but also quad and calf helped. Also narrowed my squat stance slightly. It definitely felt like a lack of flexibility was the issue, so I agree stretching should help but for me the focus for stretching is calf/quad. Foam rolling alone made this better? But you are right, mobility or lack of is the key to why this happened. Until I can walk for 20 or 30 minutes without pain I think I'll leave the stretching

JCarter123		...	25-04-2018 @ 15:28
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Sorry not alone. I now have a short warm up routine of foam rolling and light stretching before, then longer session of foam rolling after, mainly in quad and calf which prevents it happening again. I had physiotherapy for a few sessions when it initially happened.


Martin1956		...	25-04-2018 @ 15:44
Old Age Presser Member 75, 7739 posts SQ 0, BP 200, DL 200 400.0 kgs @ 105kgs Eq	It could be a trapped nerve if you experience pain not related to when you lift...

Billwest		...	25-04-2018 @ 22:19
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	JCarter123 said:Sorry not alone. I now have a short warm up routine of foam rolling and light stretching before, then longer session of foam rolling after, mainly in quad and calf which prevents it happening again. I had physiotherapy for a few sessions when it initially happened. Sounds like you did it about right. How long did it take you to recover from it?

Billwest		...	25-04-2018 @ 22:20
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Martin1956 said:It could be a trapped nerve if you experience pain not related to when you lift... Ugh, I truly hope not. That would make it much more difficult to sort out

Martin1956		...	25-04-2018 @ 23:54
Old Age Presser Member 75, 7739 posts SQ 0, BP 200, DL 200 400.0 kgs @ 105kgs Eq	Billwest said: Ugh, I truly hope not. That would make it much more difficult to sort out Tell me about it, I've had mine for 3 1/2 years.

JCarter123		...	26-04-2018 @ 08:13
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Billwest said: How long did it take you to recover from it? Not too long. I could squat within a week and I built back to pretty heavy squats within 3-4 weeks. Lunges and Bulgarian split squats aggravated it, particularly if the stride length was large, so I just shortened it and everything was fine. Took maybe 4-6 weeks before back to original strength on these. Probably could’ve recovered faster but preferred to take my time.

Billwest		...	26-04-2018 @ 09:15
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	JCarter123 said: Not too long. I could squat within a week and I built back to pretty heavy squats within 3-4 weeks. Lunges and Bulgarian split squats aggravated it, particularly if the stride length was large, so I just shortened it and everything was fine. Took maybe 4-6 weeks before back to original strength on these. Probably could’ve recovered faster but preferred to take my time. This is good to know. Icing it has definitely improved it a bit. I reckon it will be longer than week before I squat again, but I'm seeing the physio on Monday, hopefully he can sort me.

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