An inguinal hernia, known in laymen's terms as a groin hernia, describes an injury caused by focused pressure against a weakened portion of the abdominal wall that allows a part of the intestine to bulge or break through a small tear and protrude on the outside of the wall. A groin hernia often occurs in the very bottom portion of the abdomen, around the genitalia for men, or at a location about midway between the pubic bone and the area where the top of the leg connects to your torso.
Causes
A groin hernia is typically caused by improper lifting techniques and lifting heavy objects. You also can get an inguinal hernia from straining too hard during a bowel movement or from being excessively overweight, according to MayoClinic.com. Weak abdominal wall muscles or formerly injured areas, such as those that result from surgery, can increase your chance of experiencing a groin hernia. Exercise and rehabilitation following repair of an inguinal hernia might help prevent another one.
Post-Surgical Rehabilitation
The goal of post-surgical rehabilitation and exercise is to gradually rebuild abdominal wall strength and increase flexibility and strength in the groin area. Stability ball exercises and low-impact stretching and strengthening exercises, such as those that can be performed using exercise tubing or bands, are often the first step toward groin hernia rehabilitation. Rehab exercises that strengthen the core muscles are especially beneficial, as are gradual stretching exercises.
Stretching Exercises
Sit on the floor with the bottoms of your feet together in front of you. Very gently lean forward with your upper body. You'll feel the stretch in your groin. You also can perform the same basic stretch while lying on your back, knees bent outward and the soles of your feet pressed together. Allow your knees to fall toward the floor naturally, without any effort on your part. These stretches are effective in increasing flexibility and range of motion in the hips, which will gently work your lower abdominal and pelvic floor muscles.
Strengthening Exercises
Strengthening exercises increase lower abdominal and lower back strength, and increase flexion in the hip joint, suggests The Sports Medicine Specialists. For example, after you get the green light from your doctor or therapist, sit on a bench or chair, back straight and feet together. Suck in your lower abdominal muscles. Lift your right leg toward your chest as high as you can without causing pain. Hold for a moment and lower. Repeat with the other leg. Try to repeat this sequence of exercises between 10 to 30 times, depending on your strength.
Cautions
Avoid any lower body exercises until your doctor or physical therapist tells you it's OK to start exercising. Avoid lifting any heavy object or use proper lifting techniques to prevent re-injury.
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