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If you’ve ever felt your thighs burn during a squat, or woke up with excruciating cramps in your calves in the middle of the night, it is probably the result of lactic acid buildup. When I first began an intense ashtanga practice, I would wake up a few times in the night with cramps that twisted my toes.

Why does my thigh hurt after squats?

How to Overcome Leg Pain After Squats And Lunges? Workouts are great but sometimes even a good session can leave you with lingering leg pain. It is a common issue that many people face after performing squats and lunges. Making “Why do my legs hurt so much after I do squats?” and “How to relieve the pain after squats?” frequently asked questions among fitness enthusiasts. Stretching If you experience thigh pain after squats, stretching can be a helpful way to alleviate the discomfort. Pain in the thighs after squats can be caused by muscle tightness, which can lead to soreness and stiffness. Stretching helps in the relaxation of muscles and the improvement of blood flow to the afflicted areas, lowering the risk of muscular pain and stiffness.

Stretching may be done both before and after an exercise, as well as during days off. It’s important to warm up the muscles with some light exercise, such as cycling, jumping jacks, or running while stationary, before you begin stretching. Then, do some static stretches like the hamstring stretch, calf stretch, and quad stretch.

Hold each stretch for at least 30 seconds before repeating with the other leg. Massage A massage is a great approach to getting rid of the way thighs hurt after squats and lunges. It facilitates the relaxation of muscles, the enhancement of blood flow, and the reduction of muscular pain and sore thighs after squats.

1. Massage can be performed by a professional massage therapist or with the help of a massage ball or foam roller.
2. Foam rolling Another excellent treatment for thigh pain after squats and lunges is foam rolling.
3. It involves massaging and loosening the muscles using a foam roller, thereby relieving muscular pain and thigh cramps after squats.

Foam rolling may be done before and after an exercise, as well as during rest days. To address pain in your thighs after squats, you can try foam rolling your quadriceps and hamstrings. To foam roll the quadriceps, lie face down on the foam roller with your forearms supporting your torso.

1. Apply mild pressure to the front of your thigh, from your hip to your knee, with the foam roller.
2. Rep on the other leg.
3. To foam roll the hamstrings, sit on the foam roller with your legs extended in front of you.
4. Ice treatment If you experience thigh pain after squats, ice treatment is another quick and easy approach to alleviate the discomfort.

Pain in the thighs after squats can be caused by inflammation, and applying ice to the affected regions can reduce inflammation and numb the pain. Ice treatment can be used both immediately after a workout and on rest days to manage discomfort. Heat treatment Another helpful treatment for sore thighs after squats and lunges is heat therapy. Take a rest Rest and recovery are essential for dealing with pain in the thighs after squats and lunges. It’s critical to give your muscles time to recover and heal after an exercise. Overtraining can cause muscle strain and damage, resulting in long-term pain and suffering.

1. Depending on your fitness level and the intensity of your workouts, it is advised that you take at least one or two rest days every week.
2. You can focus on mild stretching, foam rolling, and other recovery activities on rest days to help your muscles heal faster.
3. In addition to these methods, there are a few more things you should consider to avoid experiencing excessive pain after squats and lunges in future: Warm-up before exercise Warming up correctly is the first and foremost thing you should do before beginning any fitness regimen.

Warming up increases blood flow to the muscles and prepares them for exercise. To get your heart rate up and your muscles free, try basic activities like jumping jacks, leg swings, or mild aerobics. A proper warm-up can help you avoid pain in your thighs after squats and make your muscles more flexible.

Gradual progression If you’re a newbie or haven’t done squats or lunges in a while, start with modest weights. Lifting big weights during squats makes pain in the thighs inevitable, as it can quickly strain your muscles and joints, causing pain and discomfort. As you gain stronger and more comfortable with the workout, gradually increase the weight.

Proper form and technique Leg pain after squats and lunges can be avoided with proper form and technique. Improper form can cause muscle strain and damage, resulting in long-term pain and suffering. Maintain a shoulder-width distance between your feet and point your toes slightly outward. Topical Pain Relief Remedies One of the simplest ways to manage post-workout aches including thigh pain due to squats is to apply a topical pain ointment to the affected areas and relieve the leg pain after doing squats. These pain relief creams and sprays are sold over-the-counter so you won’t usually need a doctor’s prescription to pick up a tube and stop your legs and thighs from hurting after squats.

Omnigel: Effective Topical Pain Relief Remedy Omnigel helps ease inflammation and washes away leg pain after squats/lunges. If you experience stiffness, restricted movement, or discomfort in the leg after exercising, just apply Omnigel to the muscle that is in pain after squats. Within minutes you should notice a perceptible easing of the thighs that were paining after squats, allowing you to get on with your day.

Apply a couple of times a day if needed, as directed on the pack. This easy-to-use topical remedy will help you manage thigh muscle pain after squats so that you can stay on track with your fitness regimen. Omnigel and Omnigel sprays are available across India at local pharmacies as well as online.

How long will my thighs hurt after doing squats?

What is Normal Soreness following a Workout? 06/01/2022 By Peter Lewnard, PT, Wentworth-Douglass Rehabilitation Services If you’ve ever had this question, you might know what it feels like to be too sore. So sore that it’s hard to go down the stairs after “Leg Day”.

1. Some people might even say a workout was only good if it leaves you sore.
2. What we are talking about here is what scientists call Delayed Onset Muscle Soreness (DOMS), and it’s something anyone who exercises regularly has probably experienced at some point.
3. What is DOMS? No one knows the exact source of DOMS, but experts believe it occurs because damage takes place in the muscle or nerve that was stressed during the workout.

It seems to happen in three situations: 1. A person does a new, unfamiliar exercise.2. A person goes back to an old workout after having not done it for a long time.3. An exercise puts load on a muscle that is lengthening, which is otherwise known as an eccentric muscle contraction.

• Regardless of what’s happening at the cellular level, there are some things to consider about what DOMS does to your body, and to your performance. People with DOMS often experience the following symptoms:
• ● Reduced strength ● Loss of range of motion ● Stiffness ● Swelling
• ● Altered movement patterns

Because DOMS is an uncomfortable experience, it can lead to reduced performance. Because of this, when you are competing, it is generally recommended that you reduce the intensity of your workouts. So how much soreness is too much? This is a difficult question to give just one answer to, because the answer depends on you: your training experience, your pain tolerance, your sport, and everything else you intend to do throughout the day after working out. Some people have questioned whether DOMS is a sign that a workout was effective, but evidence does not support this premise. DOMS is a sign that some level, damage has occurred, and some damage is necessary for muscles and nerves to adapt. But people have very different reactions to workouts, and some muscles are much more prone to feel sore than others.

1. DOMS just isn’t consistent enough to be a good measure of workout quality.
2. Soreness is considered normal if it occurs between 24-72 hours after a workout, and if it does not prevent you from completing normal daily activities.
3. If it lasts longer than this, or is so intense that it prevents you from functioning normally, it could be a sign of significant damage.

I’m Sore: What should I do? Because DOMS happens on a regular basis during training, people have considered many ways to reduce its intensity. Non-Steroidal Anti-inflammatory drugs (NSAIDs) like Ibuprofen have been demonstrated to reduce DOMS. Massage has also been demonstrated to reduce DOMS if it is performed right after exercise.

Cryotheray (cold therapy, or using a cold pack), stretching, and electrical current modalities have demonstrated no effect on DOMS. Exercise is considered the most effective way to reduce DOMS, but the effect is temporary. The most common method people use to reduce DOMS is to simply wait; the discomfort and lost performance will reduce as your body recovers.

Any good workout regimen should challenge body and allow adequate recovery. Too much challenge, your body can never adapt to the activity. Too little, the workout wasn’t hard enough to make you adapt. Too little rest and your body does not have time to recover.

Too much rest, your body is not stressed enough to force it to change. Finding this balance is different for everyone because everyone’s body and situation are unique. Trainers, coaches, and therapists can help you determine the right balance. Key Takeaways: ● Delayed Onset Muscle Soreness happens after big increases in exercise difficulty, and after workouts that emphasize eccentric muscle contractions.

● It is considered normal to experience DOMS for 24-72 hours after novel or eccentric-heavy exercise. You should still be able to complete normal daily activities while sore.

1. ● DOMS does reduce performance, so more intense workouts should not occur near to competitions.
2. ● Light exercise, Massage, and NSAIDs can reduce DOMS intensity, but it should resolve on its own regardless.
3. ● You do NOT have to experience DOMS after a workout to make you stronger or faster.

● If DOMS is not resolving on its own, it could be a sign that too much damage is taking place. Remember that resting is just as essential as pushing yourself. Peter is a Physical Therapist, musician, and avid runner and rock climber. He loves to work with athletes of all kinds and hopes to help people keep doing what they love. Having had multiple broken arms, and ankle surgery, he knows how it feels to recover from a serious injury.

Is it good if your thighs hurt after a workout?

Sore muscles after exercise – Feeling your muscles ache or stiffen for a few days after exercise is normal and is known as delayed onset muscle soreness (DOMS). It can affect people of all fitness levels, particularly after trying a new activity or pushing yourself a bit harder than usual.

Where should it hurt after squats?

1. Your quads are more sore than anything else – Good squats build the thigh muscles evenly. The day after squatting you should note that your quads, hamstrings, glutes, and adductors(the muscles of your groin/inner thigh) are all sore. Not just your quads. Major soreness in the quads from squatting (unless this is your goal) is a sign that your squat mechanics aren’t what they could be.

Is it normal to feel squats in thighs?

Photographed by Ben Ritter. Squats are designed to work your lower body, specifically your butt and hips, thighs, calves, shins, and abdominals, according to the American Council on Exercise. Most people are into squats before they’re a way to work your butt without equipment.

But the thing is, for as simple as squats are, it can be tough to tell if you’re doing them correctly. In a squat, you might feel your thighs on fire or your lower back pulling, when you know you’re “supposed to” feel the bulk of the movement in your butt. This is pretty normal, because most of us have slight muscular imbalances in our bodies, like overworked quads (aka thigh muscles) and under-worked abdominal muscles.

Either of those things could lead you to feel a squat in your quads and your lower back, rather than your glutes. So, how can you tell if you’re working the right muscles in a squat? Do a squat. If your first instinct was to move your knees and shins forward, that’s usually a sign that your quads are doing all of the work, according to the American Council on Exercise.

Over time, this can put excess pressure on your knees, and it doesn’t really target your glutes. On the flip side, if you feel any pressure on your lower back when you sit into a squat, then it’s usually a sign that your back is taking most of your weight. In most cases, that’s because your abdominals and glutes are weak, and your hip flexors are tight,

(Confused? This video from the American Council on Exercise explains and illustrates the difference described here.) Ideally, you should initiate every squat by hinging at your hips and driving your seat backwards. This simple tweak protects your knees, reduces strain in your lower back, engages your hamstrings, and ensures that your glutes assume most of the load of your weight.

In other words, if you want to work your butt, really focus on shifting your hips back and down. These are just a few common form issues that could lead people to not “feel” a squat the way you’re technically supposed to, but there are certainly more. For example, if you have stiff or tight ankles, that can make it harder to lower down into the full range of motion of a squat.

Or you might not be lowering your seat low enough so your hips are below your knees. This is a lot to think about, so if you’re not really sure what you’re doing in a squat, then it might be a good idea to talk to a personal trainer who can examine your body’s specific mechanics.

1. Don’t be intimidated: personal trainers are in the gym to help you and provide pointers that are tailored to your needs.
2. The good news is that once you identify what areas need strengthening or stretching, you can work your way up to a proper squat.
3. Squatting is super important, because the act of bending and lifting is one of the most basic activities that you’ll encounter in your daily life.

And if you’re really determined to build a stronger butt, keep in mind that there are plenty of other exercises that can help you do that.

Should I do squats with sore thighs?

Is it bad to work out when you’re sore? – “Muscle soreness occurs because both muscle and the connective tissue around it get damaged during exercise,” explains Dr. Hedt. “This is completely normal and, for the most part, nothing to worry about. In fact, this is how muscle gets stronger since it builds back a little bit better each time.” Still, muscle soreness is uncomfortable and can feel like:

Muscles that are tender to the touch Burning pain as you use a specific muscle group Discomfort that occurs as you stand, sit, squat, lift or go up and down the stairs

What’s more is that this soreness can hang around for a while. “Usually you don’t actually feel sore until about 24 to 72 hours after your workout, and then this soreness can persist for up to three days,” says Dr. Hedt. “This is why it’s called delayed onset muscle soreness, or DOMS.” (Related: No, Lactic Acid Buildup Isn’t What Causes Muscle Soreness After a Workout — Here’s Why They Do Get Sore, Though ) And despite stretching, foam rolling or using a massage gun, you might still be dealing with sore muscles by the time your next workout rolls around.

The logical question: Should you be pushing through such soreness or resting your muscles. “Working out when sore is okay as long as it isn’t affecting your movement to the point where it’s causing you to compensate and do something in a way that’s unsafe,” says Dr. Hedt. “Muscle soreness can be a deterrent to exercising, but it’s temporary and the more you exercise, the less you should feel it.

This is why staying active is so important. Usually, those who stay active aren’t going to get sore as much.” Even with soreness, though, there’s risk in following the “no pain, no gain” mantra too closely. “You never want to inadvertently turn some discomfort that started as nothing into something that can potentially increase your risk for injury,” says Dr.

Should my inner thighs hurt after squats?

This is a question we get a lot, often from people returning to training after some time away or with new trainees. – Before we dive too deep into this answer it’s important to understand the difference between delayed onset muscle soreness (DOMS) and more serious injuries.

DOMS is the general muscle stiffness or soreness experienced after unfamiliar or strenuous exercise and generally is most present 24-72 hours post exercise. More serious injuries of the hip and groin can have a variety of symptoms and causes and can often require more advanced treatment. This groin pain that follows squatting is more often than not DOMS and nothing to be concerned about.

The adductor group of muscles runs down the inside and back of the upper leg and contributes to several movements of the hip. One often overlooked movement that the adductors contribute to is hip extension, hip extension is one of the major movements of the squat.

How long do thighs stay sore after workout?

How sore is too sore? – Sometimes, sore feels really sore. Like, too-sore-to-exercise sore. “As mentioned, movement is actually a great way to help relieve sore muscles, so you don’t need to skip your workout just because you’re sore. In fact, light exercise will actually help get your blood flowing and reduce your symptoms,” says Murray.

1. But what about when sore feels too sore ? Is there even such a thing? “Typically, muscle soreness peaks around day three and starts diminishing afterwards.
2. If your soreness persists beyond three days, it means you overdid it — you pushed your muscles a little too hard.
3. But, prolonged muscle soreness can also be a sign of an injury,” warns Murray.

If your soreness persists beyond three days and is accompanied by pain that’s sharp, limits your range of mobility or affects your gait, it might be more than muscle soreness and warrant evaluation by a sports medicine doctor. “The only time soreness means that you should approach exercise with caution is if your pain is more indicative of a serious injury than it is of exercise-induced soreness,” says Murray.

How do I know if I’m squatting correctly?

Frequently Asked Questions –

How do I know if I am squatting correctly? You’ll know you are squatting correctly if you can stand back up without leaning forward and using momentum to get up. You can place a chair behind you and perform your squat until your bottom connects with the chair to test if your squats are correctly done. That is about how far you should go when doing your squats. Why do my knees hurt when I squat? If your knees hurt when you squat, you may be using too much weight. Try a lower weight to see if this lessens the pain. If this is not the issue, it could be your form. Make sure your knees are directly above your heels and not above your toes. Only go as low as you can without causing discomfort. Going too low can put a strain on your knees. What is the difference between a goblet squat, a Bulgarian split squat, and a regular squat? A goblet squat is performed on both feet while holding a kettlebell for a full lower-body workout. A Bulgarian split squat is a version of a single split squat where the back leg is elevated on a bench or chair. A regular squat is performed on both feet with your hand outstretched.

Should I skip leg day if my legs are sore?

It’s often said that you shouldn’t skip a leg day. Leg workouts are important for several reasons, yet they are sometimes neglected in favor of upper-body workouts. Instead, you should follow an exercise program that supports a balanced body, which includes having a strong, stable foundation.

Read on to take a look at some of the reasons you should work your legs daily, the benefits, and when it’s okay to take a break. Leg workouts are an important aspect of a balanced, whole-body fitness routine that builds strength, speed, and stability. It’s important to stay consistent with your leg workouts since these large muscles are an integral part of your overall fitness.

Plus, it’s easier for your body to adapt to the workouts and develop good habits that will help you to meet your fitness goals. Strong leg muscles keep your body balanced, which isn’t possible if you focus solely on your upper body. Working your glutes, quads, and hamstrings with exercises such as deadlifts, squats, and lunges helps to maximize and boost athletic performance.

Avoid overtraining your quads and balance your routine to target your glutes and hamstrings as well. Lower-body muscles create a strong, stable foundation. Rooting your lower body into the ground helps to create resistance that travels upward into your core and upper body. You utilize lower-body strength to do all types of movements, including upper-body movements such as throwing, batting, or reaching overhead.

Go ahead and skip a leg workout day if you are very sore, have a potential injury, or are feeling under the weather. This may include feeling very tired. If you have a cold and are experiencing minor symptoms such as sneezing, a runny or congested nose, or a sore throat, you can still work out.

But you should reduce the duration and intensity. Skip your workout altogether if your symptoms include chest congestion, a stomachache, or a dry cough. Other symptoms that warrant a break include fever, tiredness, or extensive muscle pain. Pushing yourself too much may slow down your healing trajectory or cause an injury, so take it easy when you’re feeling unwell.

Taking time off will help to ensure a speedy recovery. Leg workouts engage the major muscle groups of your body, which helps to improve overall athletic performance and support healthy movement patterns in your daily life. A strong lower body will also help to prevent injury and manage chronic conditions such as arthritis, heart disease, and diabetes.

Why can’t I walk after squats?

Post workout (squats) soreness is due to lactic acid buildup in the muscles and joints. Drinking water and resting will help but don’t be afraid to continue working out as the soreness will go away eventually. Light massage(as much as you can tolerate) will help to dissipate the lactic acid.

Should I rest if my thighs are sore?

Exercising When Your Body Is Sore – If you continue your usual exercise regimen even when you’re sore, you’re not giving your muscles enough time to heal. In fact, pushing yourself during a bout of soreness can eventually lead to an overuse injury. Overall, you’re at risk of causing harm to your body by not resting.

For those trying to get in shape or lose weight through exercise, there’s no need to worry. If you’re experiencing muscle soreness, you may need only two or three days of rest. Another option is to alternate your workouts to avoid overusing certain muscle groups. For example, if your upper body is sore, work out your lower body the next time you exercise instead.

This will allow you to stay on track and not derail your progress.

Why can I barely walk after leg day?

After the Workout – Post-workout is when the dreaded soreness becomes a reality and while you can take preemptive steps to help minimize the post-workout soreness, there is no way to completely avoid it. Within the first 48 hours following leg day, you will most likely experience delayed onset muscle soreness ( DOMS ) in the muscles of your legs which may make it hard to walk, sit, or extend your legs.

Should I squat through pain?

Learn how to avoid adding pain to sore knees caused by arthritis by following simple steps for proper squatting and building strength. Squatting is a functional move. It helps you do activities in your daily life, such as getting pots out of a bottom cabinet or picking up shoes off the floor.

Squatting also helps build strength in the legs and hips, and stronger muscles mean more stable joints. But if you don’t squat correctly, it can be painful to sore knees. Too many people compensate for sore knees by bending over at the waist, which can lead to a sore back, says Cynthia Harrell, physical therapist and clinical coordinator of the arthritis and osteoporosis programs at the Duke Center for Living at Duke University in Durham, North Carolina.

The Right Way to Squat For example, when you go to reach into a low cabinet hold on to the countertop and “sit” down, using the muscles in your arms and buttocks for lowering and pulling yourself up. If squatting this way is still painful, place a chair in front of the cabinet or area where you need to pick something up.

1. Reaching to the floor from a seated position is much less stressful on the knees,” says Harrell.
2. Build Strength with Wall Squats The ability to squat correctly without pain can be improved by building quadriceps, buttocks and core muscles.
3. To do so, Harrell recommends the wall squat exercise.
4. Start with 10 wall squats three times per week, says Harrell.

Stop at the point where you feel muscle pain, but continue to perform the exercise regularly, so that the non-painful range will increase as thigh, buttocks and core muscles become stronger. “If done correctly, squatting is well tolerated by people with osteoarthritis of the knees,” says Harrell.

Here’s how to properly do a wall squat in three steps: 1. Stand with your back flat against a wall. Feet should be shoulder-width apart and heels 18 inches away from wall. Keep knees in line with heels, not out in front of toes.2. Breathe in and exhale as you squat by “sitting down” as far as you can comfortably go.

Don’t drop buttocks lower than knees and keep knees in line with heels.3. Tighten abdominal muscles and flatten back against wall. Or, place a ball behind your back to keep you from moving too far forward. Inhale as you return to standing position, pushing up through heels (not off the balls of the feet) to work the muscles in the back of your legs and buttocks.

What happens if you do squats incorrectly?

Overarching your back – A little bit of arch in your lower back when squatting is fine, but take care to not overdo it. Overarching your back during a squat puts pressure on your vertebrae, and could re-sult in herniated discs and a trip to the operating room. Keep your head up, look straight ahead, and keep your back flat as you go down.

How many days does it take to recover from squats?

The importance of recovery can’t be understated. That’s because muscle size and strength gains are realized during recovery, not while training. A study published in the journal Medicine & Science in Sports & Exercise suggests that muscle recovery can take anywhere from 48 to 72 hours.

On separate occasions, 10 male athletes did squats (5 sets of 10 reps) using 80% of their one rep max, jump squats (5 sets of 10 reps) and fifteen 30-meter sprints. Muscle function and fatigue were measured 24, 48 and 72 hours post-workout. Muscle activation was reduced for 24 hours after squat jumps and sprints, and for 48 hours after performing heavy squats.

Fatigue lasted for 48 hours after squat jumps and for 72 hours after sprints and heavy squats.

Should I squeeze after squats?

‘A squat should finish with your ribs stacked over your hips. Focusing too much on squeezing your glutes can create a pelvic tuck that pushes your hips too far forwards,’ explains strength and conditioning coach Pennie Varvarides. That can lead to pain or injury as you’ll be overloading the spine.

Why do my quads hurt so bad after squats?

Why Am I So Sore? – Quads on fire after right after squats? That’s pretty normal. The burning sensation you feel mid-workout when you’re fatiguing is the result of lactic acid, says Scott Sailor, President, National Athletic Trainers’ Association. Luckily, “it dissipates out of the muscles pretty quickly,” Sailor says.

Lactic acid (sometimes called lactate) will disappear within an hour of exercise. So why can’t you walk down the stairs the next day? RELATED: No Pain, No Gain? 5 Myths About Muscle Soreness Soreness that develops roughly 12 to 24 hours after a strenuous activity is known as DOMS, delayed onset muscle soreness — and it can last for 24 to 72 hours, according to the American College of Sports Medicine.

You can bet your gym socks you’ll experience DOMS any time you perform exercises that are new to you or you complete lots of sets with minimal rest in between, says Neal Pire, MA, CSCS, exercise physiologist at HNH Fitness in Oradell, NJ.

Should I do squats with sore thighs?

Is it bad to work out when you’re sore? – “Muscle soreness occurs because both muscle and the connective tissue around it get damaged during exercise,” explains Dr. Hedt. “This is completely normal and, for the most part, nothing to worry about. In fact, this is how muscle gets stronger since it builds back a little bit better each time.” Still, muscle soreness is uncomfortable and can feel like:

Muscles that are tender to the touch Burning pain as you use a specific muscle group Discomfort that occurs as you stand, sit, squat, lift or go up and down the stairs

What’s more is that this soreness can hang around for a while. “Usually you don’t actually feel sore until about 24 to 72 hours after your workout, and then this soreness can persist for up to three days,” says Dr. Hedt. “This is why it’s called delayed onset muscle soreness, or DOMS.” (Related: No, Lactic Acid Buildup Isn’t What Causes Muscle Soreness After a Workout — Here’s Why They Do Get Sore, Though ) And despite stretching, foam rolling or using a massage gun, you might still be dealing with sore muscles by the time your next workout rolls around.

1. The logical question: Should you be pushing through such soreness or resting your muscles.
2. Working out when sore is okay as long as it isn’t affecting your movement to the point where it’s causing you to compensate and do something in a way that’s unsafe,” says Dr. Hedt.
3. Muscle soreness can be a deterrent to exercising, but it’s temporary and the more you exercise, the less you should feel it.

This is why staying active is so important. Usually, those who stay active aren’t going to get sore as much.” Even with soreness, though, there’s risk in following the “no pain, no gain” mantra too closely. “You never want to inadvertently turn some discomfort that started as nothing into something that can potentially increase your risk for injury,” says Dr.

Should my inner thighs hurt after squats?

This is a question we get a lot, often from people returning to training after some time away or with new trainees. – Before we dive too deep into this answer it’s important to understand the difference between delayed onset muscle soreness (DOMS) and more serious injuries.

DOMS is the general muscle stiffness or soreness experienced after unfamiliar or strenuous exercise and generally is most present 24-72 hours post exercise. More serious injuries of the hip and groin can have a variety of symptoms and causes and can often require more advanced treatment. This groin pain that follows squatting is more often than not DOMS and nothing to be concerned about.

The adductor group of muscles runs down the inside and back of the upper leg and contributes to several movements of the hip. One often overlooked movement that the adductors contribute to is hip extension, hip extension is one of the major movements of the squat.

Are your quads supposed to hurt after squats?

DOMS – The American College of Sports Medicine breaks down DOMS for us concisely: “Any type of activity that places unaccustomed loads on muscle may lead to delayed onset muscle soreness (DOMS). This type of soreness is different from acute soreness, which is pain that develops during the actual activity.

Delayed soreness typically begins to develop 12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours after the exercise has been performed.” Researchers used to think that the lactic acid that fills your muscles during an intense workout caused DOMS, but that has since been disproven.

The soreness you feel from DOMS is just the sensation of your muscles repairing the micro tears that you developed during the exercise of that muscle. So as the ACSM explains, if your squat workout incorporated what could be called an “unaccustomed load,” (as any good powerlifting program should), then DOMS is very likely the soreness you are feeling in your quads.

1. Now your “unaccustomed load” doesn’t just mean you squatted heavier than usual.
2. You can also vary your load by increasing the volume (weight x reps), or slowing the tempo of your reps to keep the muscle contracting and stretching under the load for more time (time under tension, or TUT).
3. TUT is particularly effective for inducing DOMS.

In fact, your worst cases of DOMS will come after long breaks from training and training with higher volume/TUT. Check out my article on how to return to lifting after a break in order to minimize DOMS. Now why are your quads hurting more than anything else after squats? That all comes down to the mechanics of the squat, and the fact that the quads are the primary leg muscle recruited for the competition squat and all variations of the squat.