Abductor Soreness After Squating.

[Terax]

I've only been squating for 7 months, but my adductors (adductor longus specifically) absolutely kill me for days after I squat. Even if I stay below 225, I'm still lowering myself down on the toilet with my arms for 5 days afterwards. No amount of stretching & warming up or soaking seems to help. I'll sit in the sauna for 10 minutes stretching trying to warm my muscles up before I squat & it makes no difference. My stance is feet shoulder width apart, feet pointed out at around 45 degrees & at the bottom my knees are pointed out. Any suggestion?

[Back In Black]

Adductor or abductor?

[Terax]

No no, my adductors are fine, it's my abductors... Oops, my bad. I guess I should get ready for a bunch of those comments 'cause I can't change the thread title. The bad this is I've been pronouncing it wrong at the gym & no one's corrected me.

Yeah, my adductors are the problem, along with my reading ability. But you guys probably can't me with that...

[Back In Black]

Surprising if you have been doing them this way for several months but trays fix should be to have your toes pointed out slightly and not at 45 degrees. You may have some tight old adductors going on there that may benefit from stretching (if you don't already and if you do look into PNF stretching). The longus is the only one that ends below the knee so you should carry out any stretching for that particular muscle by not bending the knee.

[Terax]

I'm not a limber guy by any means & I'll adjust my stance next week. I'll look into the PNF stretching as well. I'll be one happy guy if a simple adjustment takes care of days of pain. Thanks.

[Back In Black]

Let us know how you go.

[Terax]

Thought I'd give you an update. I squated with my feet pointed out slightly instead of 45 degrees. While my adductors were still sore for a couple of days afterwards, I'd say there was a 50% improvement as far as pain went (& I didn't have to lower myself on the toilet with my arms). My quads were sore as well, where they weren't sore at all with my feet out 45 degrees. I squat again tomorrow, so we'll see if I get the same results. If so, it looks like my adductors were doing most of the work & now that I'm doing the squats correctly, my quads are finally getting the work they should. Thanks for the knowledge, BIB.