An inguinal or groin hernia occurs when a loop of intestinal tissue slips out of the lower abdominal wall. This type of hernia is typically caused by abdominal muscle weakness, increased pressure within the abdomen, heavy lifting or straining during a bowel movement. An inguinal hernia is typically painful, and your physician may recommend surgery to repair it and prevent further complications. Your physician may also recommend some gentle exercises to strengthen your abdominal, pelvic and groin muscles. Speak with your doctor before starting any exercise program.
Walking
Strengthening your muscles and reducing the pressure in your abdominal wall are essential for a successful recovery. Your physician may recommend walking 45 minutes daily. Walking increases the interaction between your pelvic and lower abdominal muscles and strengthens them. It also increases the interaction of the musculoskeletal system and helps strengthens the muscles in the back and rib cage, which will help to hold the intestinal tissues in place and prevent them from sagging or tearing through the abdominal muscles. Be aware of your posture, breathing and pace while walking.
Hamstring Stretch
During the first phase of treatment, your physician may recommend some gentle stretches such as hamstring stretch. This targets the pelvic and lower abdominal muscles and helps to reduce any pressure or tension in the abdominal wall. Begin by lying on your back. Bend your knees and plant your feet flat on the floor. Find and hold the position where you feel the least amount of discomfort and your spine feels most stable. Loop a towel around one foot and bring that leg straight up in the air. While your leg is lifted, pull your toe toward you, ensuring that your knee remains straight. Continue pulling on the towel and bringing your leg toward your chest until you feel gentle a stretch in your hamstring. Hold this position for 30 seconds and then return your leg to the starting position. Repeat this stretch on the other leg and repeat on both as many times as desired.
Piriformis Stretch
Another gentle stretch recommended during the first phase of treatment is a piriformis stretch. The piriformis muscle is partly located in the pelvic floor and in the buttocks. It supports the pelvic floor and assists in rotating the thighs and hips. When this muscle is tense, strained or irritated, the lower back and pelvic floor become weak, and an inguinal hernia may occur. Perform this exercise to ensure wound healing, reduce swelling and scarring and improve flexibility in the hips and thighs. Begin by lying on your back. Find and hold the position where you feel the least amount of discomfort and your spine feels most stable. Lift your right leg and place it your right ankle over your left knee. Place both hands around the back of your left thigh, lift your left leg off the floor and bring your left leg toward your chest. Continue pulling your left knee toward you until your feel a stretch in your right buttocks. Hold for 30 seconds and return your left leg to the starting position. Repeat on your other leg.
Hip Flexion or Rotation Exercise
During the second phase of rehabilitation, your physician may recommend gentle stretches such as hip flexion or rotation to normalize spine mobility and hip flexibility. Perform a hip flexion exercise by sitting on the edge of a table with your feet on the floor. Bring your injured or involved leg toward your chest. Hold this position for five seconds and slowly return to the starting position. Repeat this stretch 30 more times and gradually increase the number of repetitions. Your physician may also recommend internal and external rotations of the hips. Sit on the edge of bench, chair or any firm surface with your feet dangling above the floor. Begin by rotating your thigh at the axis of the hip. Slowly turn your lower leg inside as far as possible and then turn your lower leg to the outside. Perform 30 repetitions and gradually increase that number.
References
- MayoClinic.com; Inguinal Hernia; November 2010
- The Hernia Bible: Exercises
- Massachussetts General Hospital: Post-Operative Rehabilitation Guidelines
- The Hernia Bible; Pilates Exercises; Hamstring Stretch
- The Hernia Bible; Pilates Exercises; Piriformis Stretch
- Sports Medicine Specialist: Groin Strain Rehabilitation
