About a week ago, I was squatting with 375 and feeling good about it (dare I say overconfident). I got a little careless on the way down (went faster than I should have) and when everything tightened to go back up I got a sharp pain in my right groin (I think that is what it is). It is on the inside of my thigh about 4-5 inches down. Not in the front or in the back, definitely on the inside. I can put a ball betwixt my legs and squeeze and feel it ever so slightly. I don’t feel it walking or anything. I can still deadlift just fine. I recently pulled 450 for reps (a new PR for me). If I do squats, I can kind of get away with it if I keep my feet close together and toes pointed forward. I can’t really get depth doing it that that way based on my build/physique. They turn out like 1/4 squats. If I stand how I traditionally stand, I cannot squat down without feeling it twinge (using just body weight let alone weights). Based on everything I read, I should just back off squatting while this heals to prevent it becoming something worse. I realize that simply taking a few weeks off from that movement is better than bringing on further injury. My question is how long should I wait, and how slowly should I start squatting again? Also, can I continue to do deadlifts since my groin doesn’t bother me during it? Can I add more deadlifts to my lifts since I won’t be squatting? I appreciate you taking the time. The whole Barbell Medicine crew are the best.
thanks,
-c
@Someguy78 sorry to hear about the recent adductor issue. It may not be necessary to complete deload from squats but rather manipulate training loads (sets, reps, frequency, RPE, wieght, etc) to allow tolerable loading of the area. I also tend to add in isolation work to the area in these scenarios. You can check out the coppenhagen protocol for adductor specific exercises. http://sci-hub.se/https://bjsm.bmj.com/content/53/1/45
Deadlift should be fine if you are tolerating load andy symptoms. I wouldn’t necessary increase frequency of a lift in these scenarios; it’s not right or wrong, just not something I tend to do.
Thank you, Michael. I will read into the Coppenhagen Protocol further. I wasn’t sure about deloading. I’m 41 and the days of “walking it off” are long behind me 
-c