How To Get Rid Of Inner Thigh Pain After Squats?

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inner thigh pain after squats

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Our Summary And Answer: Inner thigh pain after squats


To get rid of inner thigh pain after squats, use a foam roller or lacrosse ball to massage the area, apply ice for 20 minutes at a time, and avoid squatting with your feet turned out. You can also try stretching the adductor muscles and doing exercises that strengthen the glutes.


Taking a few days off from squats may also help to ease the pain. Try doing other exercises that don’t put as much strain on the inner thighs, such as biking, swimming, or elliptical training.


Are you a fitness lover who hates to experience inner thigh pain after squats? If so, read on for tips on how to prevent and get rid of this pain.


Squats are a great way to strengthen your legs, but if done incorrectly, they can cause some discomfort. By following these tips, you’ll be able to squat with ease and without any pain. Let’s get started!


What Are Squats?

Squats are a type of exercise that works your quads, hamstrings, and glutes. They’re typically done with a barbell placed on your back, but they can also be done using dumbbells or no weight at all.


If you’ve ever experienced inner thigh pain after squats, it’s most likely due to inflammation in your adductor muscles. These are the muscles that attach your thigh to your hip and help you move your legs inward.


When these muscles become inflamed, it can cause pain in the inner thighs, which is often worse when squatting or sitting for long periods of time.


How To Prevent Inner Thigh Pain After Squats?

Now that you know what can cause inner thigh pain after squats, let’s talk about how to prevent it. There are a few simple things you can do to avoid this issue altogether.


#1 - Warm-Up Properly

One of the best ways to prevent any type of pain is to warm up properly before working out. This will help increase blood flow to your muscles and reduce the risk of injury.


A simple warm-up routine could include light cardio, such as jogging or biking, followed by some dynamic stretching. Dynamic stretches are those that involve moving your body through a full range of motion, such as lunges and leg swings.


#2 - Don't Forget To Cool Down

After your workout, it’s just as important to cool down as it is to warm up. This will help your body recover and reduce the risk of inflammation.


A cool-down routine could include static stretches, which are those that you hold for a few seconds, like a hamstring stretch. You should also foam roll any tight muscles to help release any built-up tension.


#3 - Wear The Right Shoes

When squatting, you want to make sure you’re wearing shoes that provide support and stability. This is especially important if you’re using a barbell, as it will help to prevent your feet from slipping.


If you don’t have the proper shoes, it’s best to use a weight that’s light enough that you can control it without putting too much strain on your feet and ankles.


#4 - Use Proper Form

Using proper form is key when doing any type of exercise, but it’s especially important when squatting. This will help to ensure that you’re using the right muscles and not putting unnecessary stress on your joints.


When squatting, be sure to keep your chest up and your back straight. This will help to activate your core muscles and prevent you from rounding your back.


As you lower down, be sure to keep your knees behind your toes. This will help to protect your knees from injury.


Start with a light weight and focus on using proper form before increasing the amount of weight you’re using.


Recommended Read: >>> What Muscles Do Squats Work? A Brief Guide <<<

#5 - Use A Resistance Band

If you find that your inner thighs are particularly tight, you may benefit from using a resistance band. These bands can be placed around your thighs to provide additional resistance as you squat.


This will help to stretch and strengthen your adductor muscles, which can help to reduce pain and inflammation.


Be sure to start with a light band and increase the resistance as your muscles get stronger.


#6 - Get Plenty of Rest

Rest is an important part of any fitness routine, but it’s especially important when you’re recovering from an injury. When you’re feeling pain in your inner thighs, be sure to take a few days off from squatting.


This will give your muscles time to recover and reduce the risk of further injury. You should also focus on getting plenty of sleep and eating a healthy diet. These things will help to reduce inflammation and promote healing.


Do You Need to See a Doctor?

In most cases, inner thigh pain after squats is not serious and can be treated at home. However, if the pain is severe or lasts for more than a few days, you should see a doctor.


They will be able to rule out any other potential causes of your pain and provide you with further treatment options.


Recommended Read: >>> How Many Squats A Day <<<

Frequently Asked Questions

Why do I feel squats in my inner thigh?

The lactic acid build-up, muscle imbalance, and poor form can all contribute to inner thigh pain after squats. Lactic acid is a natural by-product of exercise that can cause pain and inflammation.


Muscle imbalance occurs when the muscles around the joint are not working together properly. This can lead to joint instability and pain. The poor form puts unnecessary stress on the joints and can also lead to pain.


What causes inner thigh pain while squatting, and how can I prevent it?

Inner thigh pain while squatting can be caused by muscle imbalances, poor form, or lack of flexibility. To prevent it, focus on proper form, warm up thoroughly, stretch, and gradually increase the intensity of your workouts.

Is inner thigh and groin pain after squatting deep normal, and how can I alleviate it?

It’s normal to experience some discomfort after squatting deep, especially if you’re new to strength training. To alleviate inner thigh and groin pain, try foam rolling, gentle stretching, and rest to allow your muscles to recover.

Recommended Read: >>> Do Squats Make Your Thighs Bigger Or Smaller? <<<

Why does the groin hurt after squats?

The groin is the area where the thigh meets the pelvis. It’s a common area for pain after squats due to the amount of stress that is placed on the joint during this exercise.


How is delayed onset muscle soreness (DOMS) related to inner thigh pain after squats, and what can I do to reduce it?

DOMS is the soreness experienced in muscles 24-72 hours after intense or new exercise, which can include inner thigh pain after squats. To reduce DOMS, incorporate active recovery, proper nutrition, and sufficient rest into your routine.

How can I engage my glute muscles more effectively while squatting to minimize inner thigh pain?

To engage your glute muscles more effectively during squats, focus on proper form, including hip hinge, knee alignment, and foot positioning. Additionally, incorporate exercises that target the glutes, like glute bridges and lunges, into your strength training routine.

How do you know if you're doing squats right?

There are a few key things to focus on when doing squats. First, be sure to keep your chest up and your back straight. Second, keep your knees behind your toes as you lower down.


And finally, focus on using a weight that you can control without putting too much strain on your feet and ankles. If you can do all of these things, you’re probably doing squats correctly.


Recommended Read: >>> Best Gym Machines for Glutes <<<

Can squats cause sore adductors?

Yes, squats can certainly make your adductors sore. This is due to the significant exertion placed on these inner thigh muscles as they help stabilize the body during the exercise.

Is it normal to feel sore in the thighs after squats?

Yes, it’s common to have sore thighs after squats. The discomfort usually signals Delayed Onset Muscle Soreness (DOMS), which is a normal reaction to muscle repair and growth.

What's the chatter about inner thigh DOMS on Reddit?

Inner thigh DOMS is often discussed on Reddit. Users typically share their experiences, recovery tips, and methods to alleviate discomfort, including stretching and foam rolling.

Recommended Read: >>> What Is Barbell Hack Squat And How Can It Help You? <<<

How important is hip extension during squats?

Hip extension is pivotal to the squatting motion. This action, which involves the glutes and hamstrings, occurs as you rise from the squat. It also recruits inner thigh and hip adductor muscles, making it key to the efficiency of your squats.

What makes parallel squats beneficial?

Parallel squats, where your thighs align parallel with the ground, target your quadriceps, glutes, hamstrings, and adductors more effectively. These squats also promote muscle strength and balance, and may be safer for those with back or knee issues.

What precautions should I take during a squat session to prevent inner thigh pain?

In a squat session, you should focus on proper form, including chest position, core engagement, and knee alignment. Warm-ups, cool-downs, and gradual intensity increases also help avoid inner thigh pain.

Recommended Read: >>> How Much Should I Squat For My Weight? <<<

Final Thoughts

Finally, if you’re dealing with inner thigh pain after squats, there are a few things you can do to ease the discomfort. Be sure to warm up properly before working out and cool down afterward.


It’s also important to use proper form when squatting and to wear the right shoes. If the pain is severe, you may need to see a doctor. However, in most cases, inner thigh pain after squats is not serious and can be treated at home.


We hope you found this article helpful. If you have any questions or comments, please feel free to reach out to us.


Recommended Read: >>> The Ultimate Guide to Leg Training <<<

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