Squats represent one of the most effective exercises that target the large muscles of the lower body, including the glutes, quadriceps and hamstrings. If squats are a new addition to your exercise routine, they will likely cause pain in your legs. Muscle pain in the legs from squats typically subsides after a few days. However, if the pain is acute and does not respond to rest, ice and heat therapy, see your doctor.
Delayed Onset Muscle Soreness
Muscle pain in the legs from squats is commonly referred to as delayed onset muscle soreness, or DOMS. According to Jessica Matthews, M.S., DOMS is attributed to microscopic tears that develop in the muscle fibers and connective tissues of the legs during eccentric muscle contraction. The eccentric phase of the squat occurs in the down phase of the exercise -- when your leg muscles lengthen under resistance.
Weight Training Guidelines
Technique is crucial in the squat. Trent Scott, ACE CPT, recommends perfecting your squat technique with weights that are not too taxing before increasing resistance. If you are new to the squat, begin using only your own body weight for resistance and concentrate on improving your form. You will likely still experience muscle pain in your legs. However, you will definitely be less likely to incur injury if your technique is sound.
Prevention
Muscle pain in the legs from squats occurs as part of the body's natural adaptation process to exercise -- therefore, it cannot be avoided. Injury from squats can be prevented by always employing a spotter when you increase your weights in the squats, and ensuring you perform an adequate warm up before your routine.
Warning
If you have recently performed a squat exercise and feel severe pain in the muscles of your legs that does not subside after 72 hours, then you may have sustained a muscle strain. If this is the case, you may experience some swelling, loss of muscle function and spasms in the muscles of your legs. Muscle strains respond well to rest, ice and heat therapy. Do not perform a squat again until the pain has completely disappeared. Once it has, work with a certified fitness professional or personal trainer to make sure your technique is on track. Seek medical counsel if the pain persists despite rest, ice and heat.
References
- American Council on Exercise: What Causes Muscle Soreness and how is it Best Relieved?; Jessica Matthews, MS; September 2009
- Kansas State Collegian: Lifters must use right technique in bench press, squat to build strength safely; Trent Scott, ACE CPT; September 2006
- American Council on Exercise: Bodyweight Squat
