I would think you'll be alright with deads.
So, I was squatting today, which was probably a mistake since I had about 36 hours less rest than I usually have. While squatting, I felt a strain in my groin (adductor muscle) on one side. Of course, I did a few more reps to finish the set! (I"m a guy, intelligence doesn't come easy). (ok, I admit it, I did another set too.)
It's clearly a strain, nothing torn and I'll give it at least a week to heal. The question is whether conventional deadlifts will strain the adductor as well. I would think not with the narrower stance and toes not pointing out so much. A sumo stance clearly would, but does anyone have any thoughts?
I would stay away from doing squats or deads (or really any leg exercises) until the groin recovers. If you can't bear the idea of missing a leg workout, you could always try a few light ones and see how it feels. If it hurts though, you'd probably be best to back off.
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Thanks Al. I just checked out Exrx.com and it lists the adductors as synergists in both squats and deads. I will take your advice and start very light and if it feels ok, keep going until I feel anything and then stop.
The real question is why did this happen in the first place. IME strains on one side of the body point towards technical imbalances.
I agree with Coach. Definitely adress why it happened in the first place. try to video yourself and watch it back. and i agree with Al too. stay away from anything heavy until you recover. go for walks, ride a bike, and try some light stretching in a few days.
I should note that I did 220 on Monday night without any pain, so I think this might also be just overuse/not enough rest for me (I usually lift 2x week, Sun AM --> Thurs AM, this time did it monday night). I suspect I'll feel it on both sides later. When I sumo deadlift, I feel it on the adductors on both sides. So, while I may have some technical imbalance, I think it's somewhat slight.
Wait until you are completely pain free though, otherwise you might just perpetuate the problem. So two weeks might not be enough - could be as long as 4-6
If you can squat again w/o pain, I'd work through it.