Sports hernias bear little resemblance to more traditional hernias. The traditional hernia is a bulge which occurs through the abdominal wall tissue. That bulge is visible and is the cause of pain during a variety of activities. A sports hernia is a painful area along the groin and is not visible to the naked eye. Sports hernias are often difficult to diagnose, according to September, 2006 article in "Running Times," so it's best to avoid the painful condition altogether. Maintaining strength, flexibility and proper form are keys to prevention.
Step 1
Incorporate abdominal and core muscular exercise into your routine. North Atlanta Surgical Associates attributes sports hernias to a lack of balance in the lower body and core muscles. Since the lower body is naturally more muscular, the core muscles must be strengthened to maintain muscular balance and avoid the progressive groin pain indicative of a sports hernia. Add crunches, planks and abdominal machine work to your routine.
Step 2
Stretch before you begin exercising to help maintain overall flexibility. Pay special attention to the groin and inner thigh area by performing runner's stretches. For instance, stop one foot in front of your body and lunge downward until you feel your inner thigh muscles engage and hold for 10 seconds, then repeat on the other side. Stretch both before and after exercise.
Step 3
Relax your muscles. Utilize a foam roller to help relax the muscles most responsible for the onset of a sports hernia. Massaging the tissue on the inside of the leg and near the groin helps maintain flexibility and soothes sore muscles. Place a foam roller on a low table and place your leg over top so the roller rests underneath the inside of your knee. Slowly lower yourself using your free leg so that the roller rolls up and down the inner thigh. Place as much pressure onto the roller as possible. Repeat on the other side.
Step 4
Use proper form. Always complete exercises and sports techniques with the proper form. While some sports hernias occur gradually, others occur as the result of a sudden movement or jerk. Both types of hernias can be prevented by ensuring that you use proper form when you exercise, lift weights, run or play a sport. Practice often under the supervision of an expert to ensure that you perform movements properly and avoid painful hernias.
Step 5
Watch for the signs of a sports hernia and see a doctor if they begin to develop. A sports hernia most often begins in the groin or inner thigh, traveling upward to become frequent abdominal pain. If you have recurrent groin pain whenever you work out, a sports hernia could be the explanation. See your doctor or a physical therapist for both surgical and nonsurgical solutions.
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