WOD Doc: 2 Mobility Solutions for Adductor Pain

Episode 104: Getting to the bottom of your squat may be tough. It could be due to forward dumping posture, which can be solved (see Episode 101) by working sets in the deep squat position. Or it could be “tight hip flexors“. If you’ve done both of these and still have issues, you need to check your inner thigh muscles – the adductors. Specifically Adductor Magnus. Here, Dr. Tim uses 2 techniques:

One, using the ‘barbell mashing’ technique. Roll out for 2-4 minutes as needed, or until the pain subsides.

Two, using an ab mat for knee support, get into a kneeling lunge position, but walk your plant leg outward. The stretch is felt on the kneeling leg as you lunge toward your plant leg. Repeat 1-3 times, with 5-second holds or until the pain subsides.