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Deadlifts and Groin Pain

by
author image Chris Sherwood
Chris Sherwood is a professional journalist who after years in the health administration field and writing health and wellness articles turned towards organic sustainable gardening and food education. He now owns and operates an organic-method small farm focusing his research and writing on both organic gardening methods and hydroponics.
Deadlifts and Groin Pain
Practice safe weight-lifting techniques to avoid injuries. Photo Credit Jesus Trillo Lago/iStock/Getty Images

The deadlift is a key strength-training move that builds muscle mass fast. Deadlifts involve lifting a barbell, dumbbells or kettlebells off the floor from a bending position, which engages multiple muscles all the way from the lower legs to the shoulders. When performed incorrectly, however, deadlifts can result in injuries -- especially to areas like the inner thigh's groin muscles.

Incorrect Posture

Your skeletal system gives your body structure and support. When in proper alignment, this structure -- with your skeletal muscles' help -- can hold varying amounts of weight, depending on your size and strength, by distributing the weight across your body. However, when you use improper posture -- such as too wide or too narrow of a stance, or pulling the bar up too far from the body -- you can place too much stress on certain areas; namely your groin muscles, resulting in injury.

Too Much Weight

Placing too much weight on the barbell when performing a deadlift may also contribute to a groin injury. Your inner thigh muscles can hold a varying amount of weight, depending on factors like your physical condition and current muscle mass. This means there is also a varying limit to how much weight the muscles can bear. If you place too much weight on the barbell, excessive resistance occurs on the muscle tissue of your groin, which can pull or stretch the muscles beyond their abilities. This can result in strains, and in rare cases, may cause a serious muscle rupture.

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Treatment

One main treatment for groin muscle pain is a combination of ice and rest. Applying ice to the groin muscles can help reduce swelling to promote healing, as well as help dull muscle pain. Resting the area helps prevent more damage from occurring and allows the muscle to heal and strengthen. The second avenue of treatment involves over-the-counter pain medications. Both acetaminophen and non-steroidal anti-inflammatory medications -- like aspirin, naproxen or ibuprofen -- can be used to help reduce groin pain.

Prevention

You can prevent groin injuries in several ways when using deadlifts as part of your workout routine. First, ask a professional to teach you the correct form for deadlifting. A professional, such as a certified trainer, can monitor your form and see things you can't, and can correct posture or technique problems that often result in groin or other muscle injuries. Start with a lower weight and build to higher amounts when deadlifting. This gives the muscles time to adjust and builds the strength necessary to prevent further injuries. Strengthening the five main adductor muscles in the groin area through other exercises -- including the pectineus, adductor brevis, adductor longus, the gracilis and the adductor magnus -- can also help to prevent groin injuries.

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References

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