If a sports hernia is not properly addressed, it can also lead to a protrusion, causing an inguinal hernia or even abdominal hernia. A balanced exercise program is essential for the recovery process. Keep reading to learn more about sports hernia exercises.
Also known as athletic pubalgia, it is a bit of a misnomer since it is different from the other types of hernias. Rather than a protrusion of tissue, such as with an inguinal (groin) hernia, it simply implies that there are muscle tears in the lower abdomen or groin secondary to overexertion. This is most common in athletes but can happen with daily activities too.
A combination of stretching and strengthening will restore coordination of the entire core to treat, manage, and prevent future injuries in the groin or abdominal wall.
Not sure which type of hernia you have? See Our Full Overview of Hernias Here
Stretching the affected muscles around the core that may be tight and imbalanced can give some much needed groin pain relief. The focus will be on stretching the sore groin and other larger muscle groups in the hip to boost local flexibility and range of motion.
You can use your hands or a stretch strap for this one. The focus is on the commonly sore inner thigh muscles, or hip adductors. The stretch strap is best if you can’t reach your feet comfortably or you want to deepen the stretch.
Tight hip flexors, the large muscle groups that cross the front of the hip and pelvis, can throw the entire core out of balance. A gentle hip flexor stretch can be powerful for relief and recovery.
Alternatively, you can also try this stretch in standing if kneeling is not tolerable.
This simple stretch is also a great addition to your stretching routine. The quads are notoriously tight with groin pain and can even exacerbate the issue.
Hamstring tension can play a large role in groin pain because of the influence it has on the pelvis. Grab a stretch strap, towel, or belt for this stretch to get started.
Addressing the strength of the core muscles is a key factor in recovering from and preventing continued issues with a sports hernia in the future. Plus, there are so many great benefits to core strengthening for improving your endurance, coordination, and quality of life. All these exercises address sustainable core strength.
Before getting started with any type of core routine, you need to learn to properly activate your lower core muscles, also known as the transverse abdominis. A sports hernia is often secondary to poor core stability - so going back to the basics can be very beneficial. Starting here will prevent any future core muscle injuries as well.
This basic exercise can be difficult if you are dealing with groin pain or a weak core, which is common with a sports hernia. Make sure you understand how to master tightening your core before starting this one.
Groin pain related to a sports hernia can also be caused by an underlying imbalance in the hip rotators - particularly the external rotators. One of the larger muscle groups associated with hip rotation is the gluteus medius. This exercise will give the side of your butt and hip a great burn for restoring better balance in relation to the inner hip.
This classic exercise is great for training full body coordination while keeping the core activated. Plus, it works your hip muscles for an added benefit to your groin.
A plank is always a great way to get the core, and pretty much the entire body, working all at once. This high level exercise should only be completed with good form and if it's pain free. You can start on your elbows and knees and then progress to your elbows and toes when you feel ready and in control.
In general, high impact or other high exertion activities will be aggravating after the onset of a sports hernia. Additionally, any exercise that exerts too much force on the abdominal muscles can also be problematic. Any exercise that increases your symptoms should be avoided until adequate rest is allowed. If you are an athlete, this may mean taking a little more rest time than you’d like, but it will definitely help prevent future issues. Common aggravating movements include:
In addition to exercise, combining your recovery with other treatment options will help expedite your recovery and prevent onset of chronic groin pain. Other options to keep in mind include:
Recovering from a sports hernia can be straightforward with the right rest time, exercise program, and understanding of the underlying issue. These stretching and strengthening exercises are a great place to start. Additionally, if your symptoms get worse or are not improving, make sure to get in touch with your doctor or physical therapist as soon as possible for further medical advice.
Next Pages:Inguinal Hernia Exercises
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