Groin Pain after Squats

You need more flexibility in the hips.

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These warmup routines will help with that. There is much more out there that can help. I also recommend banded glute bridges. Follow Squat University. Dr. Aaron Horsching has videos about your issue. But, I would try those warmups to start. Also, make sure you warmup with the squats. Like, do a set of 3 with just the bar, then 135, then 185, etc. or whatever helps you. Just don’t start with the working weight.

Squatting every other day is quite a bit. You need to make sure you are nice and loose to handle that much volume.

Start with this stretch before and after squatting.

Important points are to push out with the elbows and posture up in the lower back. Once you get comfortable with it, hold weight in your hands, a kettlebell is generally easiest.

One other thing I've found to be helpful is pausing your first warmup rep in the bottom position and trying to open your groin.

So I went for a run after work in the hopes of loosening things up for my workout tomorrow. I haven't squatted since Friday. Had to quit after 15 minutes due to sharp groin pain in each stride.

Search cutaneous dermatome map on google.

I had a similar thing a few years ago when I started running 6 plus miles on the treadmill. A nerve impingement on the spine will refer pain to a certain area; the map will show you that. here you go


might have an L1 issue

Feels like the tendon to me, but I can't be sure.

It's both sides. It hurt yesterday while running (I stretched for a few minutes beforehand, specifically targeting the groin on both sides).

Though it hurt while running yesterday, it feels better today. Previously it even hurt while walking if I took long strides. Maybe that points to a tightness issue and I just need to stretch more each day. I'm going to try and squat again after work.