Sounds like exactly what I'm dealing with (my initial pain came during a squat routine). The only thing that has helped was a prolonged period of time off until the pain subsided. Things I've done since then though are some lunges, stretches, and medicine ball squeezes. All have helped strengthen the muscles some.
Be very careful with this though, if you do strain it again it will take even longer the second time around to heal.
My suggestion would be to skip everything squat related (or that produces the pain) for a week and do some light body squats or 50% weight etc towards the end of the week to see if the pain returns and adjust accordingly.
|