Sports Hernia Exercises & Stretches - Ask Doctor Jo
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- Опубліковано 2 сер 2024
- A sports hernia is basically a strain or tear in the soft tissue of your lower abdomen or groin area. A sports hernia is usually caused by sports where you plant your feet and twist with maximum effort, like soccer, wrestling and football. These stretches & exercises should help. See Doctor Jo’s blog post about this at: www.askdoctorjo.com/sports-hernia
First you will do transverse abdominis (TA) recruitment. For TA recruitment, go to top of your hip bone, slide your fingers towards your belly button, and then cough. The muscles pushing into fingers are the ones you want to contract. Breath in and slowly blow out like you are blowing out candles while you are keeping the muscles engaged. This will help retrain the muscles to work correctly. Do this about 5 times.
Now you will do some stretches for the hip flexors. Start in a kneeling position. Place the knee of the hip flexor you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground. Now drive the knee of the uninjured side forward away from your body. Hold for 30 seconds, and do this 3 times.
Next you will stretch your quad muscles. Place the knee of the quad you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground. Then grab the ankle of the side you want to stretch and pull it up towards your buttocks. Hold for 30 seconds, and do it 3 times.
Then you will stretch your groin/inner thigh area. This is a simple butterfly stretch. Sit on the ground, and put your feet together pulling them towards your body. If you need more of a stretch, you can place your elbows on your inner thighs, and apply gentle pressure downwards. Hold the stretches for 30 seconds, doing 3 of each set.
Now you will stretch your inner thigh/adductor muscles. In a tall kneeling position, put the let you want to stretch out to the side of your body. Point your toes forward, and try to keep your leg straight. Lean downward and away until you feel a stretch. Hold it for 30 seconds, and do it three times.
Finally, you will do a hamstring stretch. There are many ways to stretch them, and you can check out the hamstring stretches video for other ways to stretch them. The most important part of this stretch is to keep your back straight. Many people try to curl their backs to be able to touch their toes. Your hamstrings are attached to what is called the ischial tuberosity, or your butt bone. So if you bend at your back, you are not going to get a good hamstring stretch. Try to bend at your hips. Hold the stretch for 30 seconds and do it three times.
Related Videos:
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Quadriceps Stretches for Tight or Injured Quads:
• Quadriceps Stretches f...
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Sports Hernia Stretches & Exercises:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Спорт
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Hi doc i think i have a sports hernia. I already checked for a real hernia the docs said I don't have one. I was feeling better after my visit to the hospital. But a few days ago when i was squatting the pain came back i just wanna know at what point do you know if you need surgery? And how much rest do i need for recovery?
You really need to get a proper diagnosis first. That's the only way know know for sure what you need to do.
@@AskDoctorJo proper diagnosis with whom? Three doctors i saw said sports hernias don't exist.
So what are they saying it is? That kind of pain can be from many things. If you haven't been to a physical therapist, that might be a better option. Then they could rule it out or in, and see if it's coming from the hip or somewhere else.
@@AskDoctorJo so physical therapists ok . Well they say it can be a Muscle tear in the abdomen. Thank you so much for replying you're awesome.
Look at Doctor Jo answering all those questions like a proper hero!
I try my best :-)
Thank you for advice and quick response. I will , thank you kindly.
You're welcome. Good luck.
Thank you for helping us. You are a great doctor.
You're welcome, and thanks.
Your stretches were very helpful. Thanks so much!
You're welcome! I'm glad they helped.
You are an underrated super hero, remember not all hero’s wear capes.
😎
But she's literally wearing a cape at the end lol
Thanks for your advice. I do have the the same problem but it is not at all painful. I will definitely do this experience.
Any progress
Thank you I’m in bed watching as soon as I get up I’m doing these 3 times a week
You're welcome.
Wow i had an instant relief doing this
i too healed my inguinal hernia. i'm over 60 and between pedaling regularly and doing daily pullups my 8 pak is better than in years and i no longer have an inguinal hernia. while i do meditate daily and do yoga almost daily i credit the pullups and possibly the pedaling for solving the problem. it seems that by strengthening the abdominal muscles i reinforced the area through which the intestine had moved and i no longer have a weak spot through which the hernia presented itself. i'm back to lifting heavy things; not an issue. i would say that the hernia was one inch or so. i have always taken good care of myself. i eat welland get plenty of sleep. i am not overweight and never have been. i caused the problem while moving myself into my current space. lifted too much weight. it hurt like hell; a burning like feeling that i did not like at all. i do believe in the value of yoga for me. it makes me flexible, strong and young. the warrior poses and shavasna. in Chicago we have saturday morning yoga in the park every saturday all summer long....for free. love it!! Ross
Glad you are feeling better.
Thank you for this
You're welcome.
Thankyou so much Doctor Jo I been having it for 3 months and did not search up on UA-cam, I wish I knew the same day I had it but Thank-you so much.
You're welcome.
Thank you. This felt good. I'll have to do this many times a day.
You're welcome.
Hows you hernia my man i wanna know how long did it take you to get better
I’m actually so relieved because I thought my appendix ruptured, and I was panicking and overwhelmed so badly. I was searching my symptoms and they all showed appendicitis. Then, I did my main one, saw “sports hernia”. Then, it remembered that I had a hockey tournament. I found out that all I had was a minor sport hernia 😮💨
Hi Jo, I hope you're well! I had a proper inguinal hernia in my left groin area repaired a few years ago, and when I had the MRI they said I had a tiny hernia on my right side which was nothing to worry about then. There's no bulge at all so I'm guessing it's a sports hernia, but it's just started to hurt, I must have tweaked it somehow.
Will these exercises help with pain management?
Hi bro, what happened to you happened to me and did you recover from it
@@sh4mil_710this happened to me. After about 4 weeks of rest and stretching after week 2 I’m feeling much less pain
Thank you. For your help
You're welcome.
Thx Dr Joe-U helped my wife immensely with her frozen shoulder - like a miracle. I just had an open repair on a recurrent inguinal hernia (first surgery was laparoscopic a year ago and it came back this May). Any suggestions on exercises to do to strengthen myself and prevent a third occurrence-thank you🥰
Dude im 23 and I just got diagnosed with this so I'm going to a laparoscopic surgery in a few weeks time so I really appreciate these comments and content. Thanks a lot
@@someoneelse5817 good luck - I’m 73 so at your age I would think you will fair well with the outcome - good luck 👍 just be careful the first couple of months 😀
Hi Jo,
Will these exercises also prevent male inguinal hernia especially for those who are doing body building weight exercises
Thanks for this Jo you’re a life saver! I’ve had an undiagnosed hernia in my lower left abdomen for 4 years! It’s caused me a great deal of frustration but I’ve finally found out it’s a hernia - but surgery isn’t really possible at the moment with COVID! I’m wondering what exercise/training I can do without potentially making the hernia worse? My body tends to ache far more on the whole because of the hernia and my left knee and calf tend to get achey! Could I do light weight training with machines? Can I use a bike/tower? Thanks for your help Jo! New subscriber!
You're welcome! Is it specifically a sports hernia?
AskDoctorJo it is indeed! Lower left part of my abdomen, I mistook it for a hip problem! Sportsman’s hernia they described it as! I was told cycling shouldn’t worsen the issue! Any other recommendations? Thank you so much for your reply it’s so helpful
Most activities that are not specifically activating the abdomen with movement (like a crunch or similar movement) should be okay as long as it doesn't increase pain. Cycling, swimming, elliptical, etc.
Thank you!
You're welcome!
Hello Doc...i was operated past 8-9 months ago for my inguinal hernia...when i do some pushups its paining a little bit.Is it normal? And what exercises should i do to reduce fat?
Can we continue our regular
workout with this hernia? Client using a 5lb weight for curls etc. Can she still do ab work? Doesn't seem to hurt her at all if she does.
please dr, are these exercises efficient against inguinal hernia? Thanks?
Thank you Dr.Jo💪🏽💯
You're welcome.
It worked. Thank you 💓
You're welcome.
Thank you
You're welcome.
I had 3 henia,had surgery on all3 at same time,just wondering shold i start walking ,i can walk without pain my apartment,an, up down stairway.
Great. Thanks!
Thanks, and you're welcome!
Hi Doctor Jo, Ive got an inguinal hernia in the groin area , my question is does it need surgery ? or can I treat it with excercises.
I made hernia before 1 month i will try to do your job and i will see cz I'm soccer player i don't know ask who .. thanks for the video 🙏
You're welcome.
that was excellent!
Thanks!
Very helpful! Thanks.
You're welcome!
Hello, I went to the doctor and he directed me to watch your videos and do the stretches to help heal. I have what could turn into a hernia, but isn't a hernia quite yet. I've been instructed to stop heavy lifting for 4-6 weeks and stretch and strengthen my abs. Do you think these will help me heal up?
Hopefully they will. Good luck!
I'm not able to do butterfly strech at all I can not even cross my legs because of the fermonal hernia it's just not letting it but the rest are perfect. Thanks
Thanks for video
You're welcome.
Can these exercises be done for inguinal hernia? Thank you.
Please could you do a video on stretches or ab strengthening exercises that are safe with an inguinal hernia? I have a minor one, no bulge, not big enough for surgery here in the UK, could you point me in the direction of anything suitable? Are things like 'dead bugs' better than planks as I am on my back? Thanks Doc...
Thanks to reminding me about this stretches I got lazy and now my scar tissue and my groin are getting it numb, had my first surgery back in '96 and then had to do it again in 2012 because first time the surgeon never put it a mesh 😳😳 inguinal hernia.
You're welcome.
You have Batman socks... I shall listen to you.
:-)
AskDoctorJo would these stretches also work for a femoral hernia? Dealing with that now. Sugery monday
Unfortunately, probably not, but they might be worth trying.
Phillip Smith oh. This would make sense for a possible explanation for me. I’ve done much yoga and exercises for the hips/hip flexors for the past 14 months and the pain is still there. Not as bad as it once was and still consistently there in many ways. Did you end up getting surgery or something else? How are you doing?
AskDoctorJo so certain hernias can’t be fixed with these it seems? Are these the types that require surgery? There’s many possible side affects aside from internal bleeding, mesh pain, incontinence, maybe even ED and/or infertility. These seem like very high risks even if they only hold a small risk be cashed they can truly affect the quality of ones life.
Thank you Dr. Jo, these seem to work for me. Both sports and inguinal hernia are tears in the abdomen or groin, so why would exercises heal one and not the other? Because I already googled the diagrams, they look near identical and I know I'm not the only person confused about this.
You're welcome. An inguinal hernia occurs when tissue, such as the intestines, protrudes through a weak spot in the inguinal canal. A sports hernia is an injury to the soft tissue in the abdominal and groin area. They are different, and inguinal hernias should be checked out my your doctor.
it's good thanks.
You're welcome.
thank you thank you
You're welcome.
Hello Doctor Jo, is it possible to permanently repair the damages with exercise, stretching and detoxing? Thank you for your teaching.
You are great mam....👏🏻👏🏻 Your exercise 100% works..... 😃🙏🏻
You had hernia?
@@mollaanichur9459 No.... My nephew had some symptoms....
Help Dr Joe , I've developed a a hernia in my left testicle , a iguinal hernia ? What exercise would you recommend for me. I'm 64 and in good health. This happened a couple of years back, only smallthen but
As come back. No pain , just slight discomfort on walking. Thanks you in anticipation .
You should really get it checked by your medical doctor first. Sometimes they are fine with no issues, but sometimes they do need medical attention.
I have an epigastric hernia and after the surgery can I do these exercises or what exercises can I do? Thank you.
Hello Doctor! I wonder if this is something i have? I was lifting most heavy things and felt very odd in my lower spine. Also that one stretch that's outward may have pulled something in my adominal and my grion area. Having digestive issues and loads of them downstairs.
It WORKS!!!!! Thank you so much!!
You're welcome. I'm glad it helped!
@S A M It really just depends on how severe yours is, but it's worth going to physical therapy first.
@S A M You're welcome. Yes, if the hernia is small (and it's truly a sports hernia), and you get the proper treatment, it's possible that it will heal on its own. Good luck!
Hey doc.. Can you show me exercises and stretches for inguinal hernia? Thanks..
Awesome video! Very helpful
Thanks!
@@AskDoctorJo my injury just happened yesterday and I know for a fact its a sports hernia I just wanted to make sure that I can start these exercises right away or should I wait. Luckily it is not that painful just seems a little soar and annoying
I would wait another 2-3 days before starting, and as long as they are not painful. Good luck!
thank you so much doc...
i have hernia..this video help me
You're welcome.
Thank you! I love your videos! My lower left abdomen area still has pain when I contract or use the muscle (getting in and out of bed). Hernia has been ruled out. The iliopsoas stretch definitely works the area that hurts. However, after the stretch it hurts way more. Is this normal?
I have the exact same issue
It only hurt the first time. I have done it 5 days in a row now and every time it removes all the pain. I am going to continue the stretchen. You should try the Bulgarian squats as well, they stretch and strengthen.
Thankyou
You're welcome.
How soon after surgery can I do these stretching exercises? I had laparoscopic hernia surgery with the mesh two weeks ago.
Thanks So mach 😍😍😍❤️❤️❤️❤️
You're welcome.
when I do front/side lunge type exercises it bugs me the most.. any idea why?
Do you know for sure you have a sport's hernia?
@@AskDoctorJo well, the doctor didn't actually tell me much. Just kind of sent me on my way after an ultrasound and diagnosis. The healthcare here kind of isn't the greatest! :/
I did get the hernia during a workout session and believe it was caused by deep lunges.
Yikes. That's not good. There are different kinds of hernias, so that is why I was asking. A sport's hernia is very different than something like an inguinal hernia.
@@AskDoctorJo I kind of feel like I have multiple hernias and maybe something wrong with me is causing them.. Is that possible? I really appreciate your replies by the way!
You're welcome! Usually any hernia is caused by a weakening in the abdominal wall. The scary ones actually have intestines bulging through, so they can be very serious. What are you thinking might be causing them?
I have a lumb in under my ribs and some times a movement came in to my abdomen what is it I can't understand that I think it is a muscle problem please reply
Hey Doc! I have been diagnosed with an inguinal hernia on my right side that is about 0.7 inches. My doctor assured me that it is far from critical at this stage, and I will have my operation in about 2 months. I have been a weight lifter for 3 years now and I do not want to take a long hiatus before my operation. Can I keep lifting weights (doing traditional lifts such as deadlifts and squats) while paying extra attention on my breathing to avoid abdominal pressure? (With considerably lighter weights of course) Or would it worsen the tear on my hernia?
Apologies for the long question, thanks a lot in advance!
As long as you do those things with caution as you mentioned, they should be okay to do, but if you feel any pressure while doing them, I would hold off. Good luck!
I had two epigastric hernia surgeries in the same place because the first one failed. What exercises do I need? If you do online consultation please inform me
thank you for your strething techniques, not sure if i have a hernia and I came across an inverter table and though it is painful to use it has help to the degree i can walk on my own two feet going from a walker to two canes then one cane and now no canes i still have a bad limp. the pain is in my left inner thigh above the knee to the groin area do you think i have a femur hernia? thank you
That doesn't sounds like a hernia. Did have an injury?
this video is really helpful. I developed one while doing abduction-adduction at the gym because I pushed a little too much beyond my strength capacity. there's no bulge but it starts paining randomly sometimes. since it happened during abduction, should I avoid the butterfly that you have demonstrated?
Thanks. You want to gently stretch the area, so as long as it's not painful, you can do that one. Good luck.
Thanks for responding. Will keep in mind.
You're welcome. I hope they help.
Me too. I will do them everyday. Thanks again :)
Hey doc, was playing basketball a few days ago, and felt a strange kind of discomfort in my groin area whilst playing. I tend to play very jerky with quick changes in direction etc. The pain has changed now (1-2 days later), I am having discomfort right below my belly button/pubis area but only when I cough or press down on the area. Do you think it is a sports hernia? Should I have it checked out or wait a few days and see if it goes away? How do you know if it is a hernia or just a strain/tear?
Also had pain in my lower spine after playing (I played for around 3 hours straight after a few weeks), do you think this is related to the groin pain or is it an isolated event? Would really appreciate a reply, thanks!
Sounds like it's worth going to get checked by your doctor just in case. Good luck.
Yeah i was working out for abs...the felt same...now facing same problem which You had faced
I play cricket and I faced the same problem so I got it checked and found out that I have inguinal hernia. I got it repaired 15days back with laparoscopy
Hello 22 December I had c section after 2month I i went to doctor docter said I m suffering harnia I m so upset what I do plz tell me
Spectacular
doc i have a question on my left leg i would put my leg up and it would hurt and i had it on my right but it went away now i have it on my left. but when i run it kinda hurts i have hernia on my left leg next to my indirect hernia
i think i’ve stretched my muscle if that even possible what ever it is 😂😂
Is there any way to build /strengthen upper ab muscles, to heal an umbilical Hernia?
Tq
You're welcome.
I was lifting weights but then I got tired and did some crunches. Doing a crunch, I suddenly felt an intense pain on my right side where my external obliques are near my groin. I stopped there instantly and just rested for the remainder of the day. I pressed down with my fingers near where that spot was. I tried not to do any exercises in which there is an increase in intra-abdominal pressure. My pain still goes towards the groin so I mean it looks like a classic case of sports hernia. I'm doing stretches now, mostly lunges and gradual leg presses while pressing down why my hand at that spot. This helps a lot. I really don't want surgery for this kind of thing. So I'm going to try my best to strengthen those muscles and hopefully, the aponeurosis over the external oblique heals.
Good luck.
Did you heal?
Hi DoctorJo. Plank exercise harmful for lower back hernia ? When i do 2 minutes plank my l4-l5 area getting strange 🤔
Thank u doctor for making that video i have problem in hydrosheal, it is paining from 2days i am thinking it is hernia and worrying about it. I feel this from 3days and the size also increased so tell me what i do? This is really amazing video thank u. Should i do all exercises days?
You're welcome. If you are not sure what it is, you need to go see your doctor. Sports hernias and inguinal hernias are different.
i love you lol
i needed this
Thank u for give me these exercise tips
You're welcome.
Great advice. Thank you.
You're welcome.
I was doing a couple of pushups, I stopped & got back to doing them after 10 minutes, after 1 I felt like my lower ab hurting. When I want to do pushups or sit ups it hurts , could this be a sports hernia or abdominal strained muscle?
Hi, from Quebec ,I had an inguinal hernia surgery a year ago, and I started to train in the gym and sometimes I have pain, is it normal?
Some pain, like stretchy type pain is pretty normal, but not any kind of sharp pain.
Thank you so much for the information! Quick question - I’ve been battling a sports hernia for the past 7 months now. When trying to do these exercises, there’s a good bit of pain I’m experiencing. Should I push through or just meet with a surgeon if even these exercises are painful? Let me know your thoughts; thank you again!
You're welcome! Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.
Did you fix yours?
Hello Doctor Jo! I really need your help!
I have had pain in the groin/upper inner thigh area for 10 years now. The pain just never completely go away, sometimes it get better, sometimes it get worst. Doctor said I may had a chronic groin strain. Another doctor look at the MRI and said they find inflammation of the inner upper thigh muscle (show in lighter color on the MRI) and they also did an ultrasound and said their is a lump in their which they dont know what it is, and suggest may be sports hernia.
What is your advise on my case? It is sounds like sports hernia to you? I'm very worry and cannot even sleep.
It could be, but unfortunately, I don't know without getting to evaluate you in person. Have you been to see a physical therapist?
Hello I just had sports hernia surgery and inguinal nerve entrapment surgery would these exercises work for me?
Recently I suffered what 'felt like' a groin injury while jumping from a 3 step approach to touch the bball rim. (Currently 30) I'm a former HS track athlete but no training/stretching since the glory days. The pain subsided in about 30 min but I felt discomfort over the next week. After dr. visit and ultra sound, no hernia. However I do feel pressure/tugging whenever I have a deep hard sneeze that is also subsiding each week that has gone by. I am still able to jog and graduate into a run. I am able to squat with control. However any movement that is explosive I do where I feel like I'm at 90% or more such as a powerful vertical jump, standing to sprint, sudden change or directions with velocity, I feel the issue again. My first question is why do I only feel pain or discomfort during explosive movements and not in controlled movements & 2nd, what type or stretching/strength training can I do to help rehab this? Dr just said don't do it again lol. But Id rather be proactive and try to get back into shape. Only problem is, I still don't know the problem. Don't know if its glute related, upper hamstring, hip flexor, groin??
Unfortunately, I don't know either since I can't evaluate you. If you can, you should go see a physical therapist for an evaluation to narrow it down. That could be a number of things.
Hi Jo,is this exercise helpful after inguinal hernia surgery repair?
I didn’t feel anything pressing on my fingers while I breathed out?
Thanx this video
You're welcome.
Great video...thank you. Does strengthening the iliopsoas muscle reduce chances of an inguinal hernia?
Thanks, and you're welcome. Strengthening the core muscles in general can help, but these are for a sports hernia, not an inguinal hernia (they are different).
Noob question maam. Are those lifting heavy stuff and got a hernia is not considered as sport hernia?
Thanks you 💖💖💖
You're welcome.
Can I play sports after healing hernia with yoga and exercise? please given replay
I had a surgery .hernia repair right side it was inguanal hernia (indirect) I have some pain in left side can suggest me some tips to avoid heria
Hi Dr. Jo, if a person has developed symptoms of hernia, would these exercises help or it can damage the nerves ?
consult ur dr don’t go to gym or pick heavy stuff it’s harm ful complete bed rest walk slowly massge on the place where harnyia grow massge with voltrol gell u feel bater ur pain gone
I got a big abdominal incisional hernia. What excercises i should do.
Very good
Thanks.
Dear Doctor, for how long i should pause the transverse muscle exercise? 5 sec each* 5times? or 30 sec each * 5 times?
hi thanks heaps for this video. i have a rugby carnvial coming up in two days, where i am playing 6 games. what should i do. its a sports hernia and its starting to really hurt now. what do you suggest for pain because i have to play there is not two ways about it. thank you so much again cheers
You're welcome. Unfortunately, the best option is to go see a physical therapist in person. It's not a good idea to continue to play with one.
Thanks mam. I like this video 🥰💪
You're welcome.
How can you do any of these with super bad knees and a bad bladder. I can do the stretch the last two. Feet to the groin and I can somewhat do the last one but not getting up on my knee part. I have two hernias upper ab and belly button. I want to lose weight in my bottom belly and need bad bone and bladder friendly exercises..
Can I do rope jumping while having an inguinal hernia?? Let me know please...
Thank you So much Doctor!! How many times per day I should do these exercises?
You're welcome! Therapeutic exercises can be done 1-3 times a day.
AskDoctorJo You are the best!! Thank you so much 🙏🏼❤️
You're welcome!
I m long distance athlete and yesterday I did some core workout like sit ups but I think I over did it due to that my abdominal muscle are in pain now. Now whenever I did something stretchable my abdominal starts paining now plz tell what can I do ?
i do have small i mean its small small but i feel it when i flex my lower abdomen it's due to olympic weightlifting, can this help me get through ?
I had been operated for inguinal hernia 5 months ago. Can I do these stretches?
wondering the same
Hi doctor jo, I am suffering from heel spur. Inspite of doing regular yoga and exercises it is not getting cured. Feel the pain much while walking in a long distance or standing for a long time.Kindly suggest some remedies to get relief from the pain.
If you haven't yet, I would really recommend going to see a physical therapist in a clinic. They have several things they can do, but only in the clinic. Good luck.
Very nice
Thanks.