3 Best Sports Hernia Exercises To Reduce Groin Pain

If you're suffering from groin pain or hip pain, then you might want to try some of these sports hernia exercises. These exercises will help reduce the pain and swelling in your groin and hip, allowing you to resume your normal activities sooner.

Don't spend another day struggling with painful sports hernias – try these exercises today! By following these simple instructions, you can start to feel better almost immediately.

Sports Hernia Diagnosis

What Is A Sports Hernia?

A sports hernia is tearing of the transversalis fascia of the lower abdominal or groin region. A common misconception is that a sports hernia is the same as a traditional hernia. The mechanism of injury is rapid twisting and change of direction within sports, such as football, basketball, soccer and hockey.

The term “sports hernia” is becoming mainstream with more professional athletes being diagnosed. The following are just to name a few:

Torii Hunter
Tom Brady
Ryan Getzlaf
Julio Jones
Jeremy Shockey
If you follow any of these professional athletes, they all seem to have the same thing in common: Lingering groin pain. If you play fantasy sports, this is a major headache since it seems so minor, but it can land a player on Injury Reserve on a moments notice. In real life, it is a very frustrating condition to say the least. It is hard to pin point, goes away with rest and comes back after activity, but is hardly painful enough to make you want to stop. It lingers and is always on your mind. And if you’re looking for my step-by-step sports hernia rehab video course here it is.

One the best definitions of Sport hernias is the following by Harmon:
The phenomena of chronic activity–related groin pain that it is unresponsive to conservative therapy and significantly improves with surgical repair.”

This is truly how sports hernias behave in a clinical setting. It is not uncommon for a sports hernia to be unrecognized for months and even years. Unlike your typical sports injury, most sports medicine offices have only seen a handful of cases. It’s just not on most doctors’ radar. The purpose of this article is not only to bring awareness about sports hernias, but also to educate.

Will you find quick fixes in this article for sports hernia rehab?
Nope. There is no quick fix for this condition, and if someone is trying to sell you one, they are blowing smoke up your you-know-what.

Is there a way to decrease the pain related to sports hernias?
Yes. Proper rehab and avoidance of activity for a certain period of time will assist greatly, but this will not always stop it from coming back. Pain is the first thing to go and last thing to come. Do not be fooled when you become pain-free by resting it. Pain is only one measure of improvement in your rehab. Strength, change of direction, balance and power (just to name a few) are important, since you obviously desire to play your sport again. If you wanted to be a couch potato, you would be feeling better in no time. Watching Sports Center doesn’t require any movement.

Why is this article so long?
There is a lot of information on sports hernias available to you on the web. However, much of the information is spread out all over the internet and hard for athletes to digest due to complicated terminology. This article lays out the foundational terminology you will need to understand what options you have with your injury. We will go over anatomy, biomechanics, rehab, surgery, and even the fun facts. The information I am using is from the last ten years of medical research, up until 2016. We will be making updates overtime when something new is found as well. So link to this page and share with friends. This is the best source for information on sports hernias you will find.

Common Names (or Aliases?) for Sports Hernias
Sportsman’s Hernia
Athletic Pubalgia
Gilmore’s Groin
How Do You Know If You Have A Sports Hernia?
Typical athlete characteristics:
Male, age mid-20s
Common sports: soccer, hockey, tennis, football, field hockey
Motions involved: cutting, pivoting, kicking and sharp turns
Gradual onset

How A Sports Hernia Develops
Chronic groin pain typically happens over time, which is why with sports hernias, we do not hear many stories of feeling a “pop” or a specific moment of injury. It results from “overuse” mechanics stemming from inadequate strength and endurance, lack of dynamic control, movement pattern abnormalities, and discoordination of motion in the groin area.

#3BestSportsHerniaExercises #lowbackpainrelief

[KatrinaSanchezFiberess]

Thank you so much. These were so helpful and well explained. We have. More confidence that my husband can recover through these exercises

[mfelicien]

I'm so happy to know about sports because I haven't had not been for but I would love to do the exercise to make sure everything is in please and fancy YouTube for this and I love you too for this and thank you

[HemantkumarLallbeeharry]

I do running 4 to 5 times a week 20 to 24mins, but still i dnt knw why i have hamstring tear n abductor injury when i play football, , , im 36yrs old, , does inguinal hernia affect my abductor and hamstring, , any help, , n thnks beforehand.

[mothman]

Hello . Thank you so much for these vids . They’re really informative. Just not quite sure when we start doing said exercises? I’m a long distance runner that’s just been diagnosed with athletic pubalgia. Thank you .

[PhantomFellows]

Love your channel, do you have a video that could help with compensation straining in my pectoral or to reduce nerve issues in the left pec? It’s very panicky lol

[TRAP_WILL]

So just wondering, how long and/or how many reps per exercise?

[byrdflypper]

Thanksss.. so I have a question when I did it alot of Poppin and retraction happened do u think I have osteoarthritis??

[elyscomn]

Is an inguinal hernia a sports hernia ? 2 have popped out in my groin area recently after doing gymnastic type exercises.

[ibrarullah]

After a gym session i feel groin pain, warmth and swelling... Most of the symptoms go away on its own by 1 month.... Now a small area/some muscle fibers on my right lower abs felt hard/tense to fingers on palpation, with mild to no pain..
Is it sports hernia?

[mrsmarthday]

I’m not familiar with a sports hernia, but can these be done with bilateral inguinal hernias?

[eidkhan]

Sir, last year I broke my pubic and ischium bone in a car accident. Now my bones are healed completely but I have weak pelvic floor muscles and groin pain with lower back pain. Could you please make a video for that's treatment. I'll be grateful ☺️

[davidpullum]

When doing the side plank if you hear popping what should you do then

[justinsparrey]

Are these ok to do with an Inguinale hernia?

[secretariatgirl]

near 3 months after femoral surgery and very worried about doing much...pain still up and down...easily aggravated ...

[whateveritwasitis]

I do BJJ and the gym with core work. I can't do the copahagen really at all. What gives?

[jdogcisco]

I thought sports hernias where in the lower abdomen. Why is the focus on the abductors?