A hiatal hernia is a condition that occurs when a portion of your stomach protrudes through the opening in your diaphragm and esophagus, according to researchers at the Milton S. Hershey Medical Center at Penn State. The condition is a common problem that often occurs during middle age, and afflicts women more than men. It is often caused by weakness in your abdominal muscles, and most often manifests itself through pain and burning. A hiatal hernia is typically treated with diet and lifestyle changes, but can require surgical repair. If you believe that you may have a hiatal hernia, immediately see your doctor to determine whether surgery is required.
Pelvic Floor Exercise
If your doctor prescribes exercise to help remedy your condition he may require you to perform pelvic floor exercises like the Kegel exercise. This exercise is performed by tightening and releasing your pubococcygeus, or PC, muscle that runs from the pubic bone to the tail bone. You can identify this muscle by trying to stop the flow of urine when using the bathroom. This exercise can be performed anywhere, but must be practiced regularly to help improve your condition.
Stretching Exercises
Your doctor will probably tell you to rest for the first seven days after diagnosis to allow your body to begin repairing itself. After this period he may prescribe gentle stretching exercises to loosen the muscles involved and get them used to returning to activity. Some of the stretches he may prescribe are standing side bends, bending forward at your waist and hip extension exercises. Your doctor may also prescribe stretching exercises for your upper legs, hamstrings and quadriceps muscles, since tightness in these muscles can cause your abdominal muscles to work harder. One of the stretches commonly prescribed for this condition is the hamstring stretch. It is performed by lying down on your back and lifting one leg with a towel around your foot. Use the towel to hold your leg while slowly straightening your knee until you feel a pull in the back of your leg. Repeat as prescribed by your doctor.
Abdominal Strengthening Exercises
After a hernia, you should also perform exercises to strengthen your pelvic floor while simultaneously strengthening your oblique and transverse abdominal muscles -- the muscles that hold your stomach inside your body. One of these exercises is the shoulder bridge, which is performed by lying down on your back with both knees bent and your feet flat on the floor. Place a pillow or other cushion between your knees and keep your hands on the floor with your palms down. Use your hamstring and abdominal muscles to lift your pelvis off the floor until you form a straight line between your shoulders, hips and knees. Repeat as directed by your therapist or doctor.
Sport-Specific Exercises
These exercises are generally tailored to your specific sport, and are most often prescribed after several weeks of rehabilitative treatment. They may include running, making cutting motions while running, lunges and sport-specific calisthenic exercises. You will want to be careful during this period of treatment, since certain motions can aggravate your condition. Slow down or stop completely if you feel like these exercises are making your condition worse.
Returning To Sport
You can return to full activity when you can perform all the activities necessary for your sport without pain and with a full range of motion. If you participate in a contact sport you will want to take it easy for the first few practices to determine whether you are ready to return to full competition. Doctors at SportsHernia.com note that you should stop immediately if you feel sharp or severe pain. Warm up before beginning heavy exercise, and take it a little easy at first until you determine you are ready to return to full activity.
