Originally Posted by
Will Morris
Sir G,
Muscle belly tears tend to be very cinematic in appearance. They bleed a lot, and as such, muscle belly tears almost always show the appearance of trauma. Tendon injuries, including partial tears of tendons aren't as overtly demonstrative. This isn't the case with full ruptures, as full ruptures tend to demonstrate deformity in the muscle.....but, partial tears do not. Muscle belly tears tend to resolve very well on their own within a period of about 6 weeks, though training intelligently through a muscle belly tear can significantly shorten the return to function rate and also greatly reduce the re-injury rate (reinjury rate goes from 80+% down to about 10-13%).
Adductor tendon injuries are notoriously difficult to manage, however, tempo work is the mainstay rehab technique. What tends to work really well is using tempo work (3-1-2 tempo seems to be the right speed), but doing regular speed squats during your warm-ups up to the point where pain interferes with your technique. At that point, switch to tempo work. Over time, you will be able to handle heavier and heavier warm-ups at normal speed. This issue normally rectifies itself over the course of about 2-3 months of this training.
It doesn't hurt during the deadlift, because you aren't placing a lot of strain on the proximal insertion of the adductor tendon during a deadlift. Switch to a sumo stance, and you will immediately regret this decision.