physical therapy and exercises for sports hernia

what is a sports hernia?

A sports hernia, now commonly referred to as athletic pubalgia, is a soft tissue injury in the groin area, often caused by repetitive stress or sudden movements common in high-intensity sports. Unlike traditional hernias, a sports hernia does not involve a protrusion of tissue or organs through a weak spot. Instead, it involves tears or inflammation of the muscles, tendons, or ligaments attached to the pubic bone.

common symptoms of a sports hernia:

1. Chronic groin pain, usually on one side.
2. Pain during sudden movements like sprinting, cutting, or twisting.
3. Tenderness near the pubic bone.
4. Pain when sneezing, coughing, or performing core exercises.
5. Discomfort while squeezing the thighs together or bending at the hips.

Sports hernias are most prevalent in athletes participating in sports like soccer, hockey, and track but can also affect fitness enthusiasts and non-athletes.

what causes sports hernias?

A sports hernia results from repetitive stress on the groin area or imbalances in core and hip strength. Factors include:

• Sudden twisting or turning motions.
• Weakness in core muscles or hip flexors.
• Improper warm-ups or poor flexibility.
• Overuse injuries from repetitive hip and pelvic movements.

High-impact sports, particularly those involving sharp turns, rapid acceleration, or physical contact, increase the risk of developing a sports hernia.

how does a sports hernia affect movement?

The core and lower body are integral to most athletic and daily movements. A sports hernia can significantly limit mobility, causing:

• Difficulty running, jumping, or sprinting.
• Pain during exercises requiring core engagement, such as squats or sit-ups.
• Discomfort with routine activities like climbing stairs or walking long distances.

If left untreated, symptoms can worsen, leading to chronic pain and prolonged recovery times.

physical therapy and exercises for a sports hernia

Physical therapy is a cornerstone in managing sports hernias. The goal is to strengthen and stabilize the core and groin muscles while improving flexibility. Here are updated exercises recommended by physiotherapists:

1. Modified Plank Holds:
   Engage the core without straining the groin. Hold a plank position on your knees for 20–30 seconds, gradually increasing the duration as tolerated.
2. Standing Adductor Squeeze:
   Place a soft ball between your knees and squeeze gently for 5–10 seconds. Repeat 10 times to strengthen the inner thigh muscles.
3. Hip Bridge Progression:
   Lie on your back, knees bent, and feet flat. Lift your hips off the ground while engaging the glutes and core. Hold for 5–10 seconds, then lower slowly.
4. Side-Lying Hip Clamshells:
   Lie on your side with knees bent. Open your top knee without moving your pelvis. This strengthens the outer hip muscles.
5. Dynamic Lunges with Core Engagement:
   Perform forward lunges, focusing on maintaining core stability and avoiding excessive strain on the groin.

when is surgery needed for sports hernia?

While most cases improve with conservative treatment, severe or persistent symptoms may require surgical intervention, such as laparoscopic repair or open surgery, to address damaged tissues.

prevention tips and strategies for sports hernias

1. Build Core Stability: Incorporate exercises like planks, side planks, and bird-dogs to enhance core strength.
2. Warm-Up Properly: Always perform dynamic stretches and warm-up drills before activities.
3. Focus on Flexibility: Regularly stretch the groin, hip flexors, and hamstrings.
4. Use Proper Technique: Ensure correct form during sports and lifting activities to avoid strain.
5. Listen to Your Body: Avoid overtraining and address discomfort early to prevent injury.

how can portea help you?

Portea supports your recovery and enhances your quality of life with expert at-home diagnostics, personalized physiotherapy, targeted pain management, customized exercise programs, and preventive strategies. Our holistic healthcare services provide convenient, accurate, and tailored care, empowering you to take charge of your health journey. 

portea’s other services

With Portea, you’re not just getting the best Physical Therapy and Exercises for Sports Hernia At Home with a physiotherapist for Sports Hernia; you’re gaining a partner in your journey to recovery and well-being. We also offer a range of superior healthcare services, including  doctor consultations, medical equipment, nursing care, and dedicated trained attendants. Rely on us for top-tier healthcare solutions tailored to your requirements.

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faq’s on sports hernias

1.How can physical therapy help treat a sports hernia?

Physical therapy strengthens pelvic muscles, reduces pain, and improves flexibility. It supports recovery, restores mobility, and helps prevent recurrence through targeted exercises and gradual progression.

2.What are the common symptoms of a sports hernia?

Symptoms include persistent groin pain, tenderness in the lower abdomen, and discomfort during activities like sprinting, twisting, or sudden directional changes, often worsening with physical exertion.

3.How long does recovery take?

Recovery typically takes 4–6 weeks with consistent physical therapy. Severe or chronic cases may require several months, depending on the severity of the injury and adherence to treatment.

4.Can sports hernias be prevented?

Yes, prevention includes regular core-strengthening exercises, proper warm-ups before activities, improving flexibility, and avoiding repetitive strain through balanced training and rest.

5.Is surgery always necessary?

No, surgery is needed only for severe or unresponsive cases. Most sports hernias are successfully treated with rest, physical therapy, and pain management strategies.

6.Can athletes continue playing with a sports hernia?

Continuing to play may worsen the injury. Rest and medical evaluation are recommended to prevent further damage and ensure proper healing.

7.Are there non-surgical treatments for sports hernias?

Yes, treatments include physical therapy, anti-inflammatory medications, and corticosteroid injections to reduce pain and promote healing.