A sports hernia is a painful injury to the soft tissue area of the groin caused by sports that require sudden changes in direction or twisting movements. Treatment for a sports hernia includes rest -- for seven to 10 days -- following the injury. Anti-inflammatory medications and physical therapy may also be used. If pain persists for more then four to six weeks, surgery may be recommended. Regardless of the treatment method used for your sports hernia, you will need to take a break from running and slowly return to running as your hernia heals.
Step 1
Receive clearance from your doctor. She needs to clear you for physical activity -- including running -- before you begin a running or workout regime.
Step 2
Stay in shape by completing low-impact cardiovascular exercise as you recover with the permission of your doctor. Low-impact exercise can help you to maintain your endurance and athletic abilities while placing minimal stress on your injured groin. The National Academy of Sports Medicine recommends 30 minutes of cardiovascular exercise, five days per week for maintaining your health. Consider swimming, cycling, walking or using an elliptical machine.
Step 3
Stretch and warm-up prior to returning to running. Engage in a five to 10 minute warm-up to help loosen your muscles, tendons and ligaments. This can aid in preventing injuries. After your warm-up, engage in a few minutes of stretching. Pay close attention to your hips, hamstring and quadriceps muscles while stretching.
Step 4
Resume your running regime at a gradual pace. The National Academy of Sports Medicine recommends increasing the intensity of a workout program by 10 percent each week. This can help rebuild your endurance and prevent injuries. For individuals who are looking to run one mile per day, start at one-tenth of a mile and increase by one-tenth of a mile each week until you have hit one mile.
Step 5
Run on a softer surface, such as grass or a track. Softer surfaces can place less stress on your lower extremities as you run.
Step 6
Invest in shoes with adequate shock absorption. Shoes with adequate shock absorption can help prevent excess stress on your lower body. Shoes should be replaced when they become worn or damaged.
References
- "NASM: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American Academy of Orthopaedic Surgeons: Sports Hernia
