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Exercises for inguinal hernia
Exercises for Inguinal Hernia: Tips & Advice for Recovery
Inguinal hernia is a common and possibly painful condition where part of the abdominal contents bulge through a weakening in the groin area. It can cause discomfort, pain and limited mobility.
What is an inguinal hernia?
An inguinal hernia occurs when part of the abdominal contents, such as part of the intestine, enters the groin area through a weakening of the abdominal wall. If the muscles and other tissues in the groin area become weakened or overstretched, there is an increased risk of developing an inguinal hernia. Other factors such as heredity, excessive exertion, heavy lifting, pregnancy or obesity can also lead to inguinal hernias.
Inguinal hernias manifest differently in men and women, read more about inguinal hernias in women and scrotal hernias in men.
Causes of inguinal hernia
Inguinal hernias can have several causes, including:
Weakening of the abdominal muscles and tissues in the groin area.
Overuse of the muscles around the groin due to heavy lifting, physical activity or sport.
Congenital weakness of the abdominal wall.
Increasing pressure in the abdomen, such as in pregnancy or obesity.
Symptoms of inguinal hernia
Common symptoms of inguinal hernia include:
A bump or bulge in the groin area. This may be painful or tender to the touch.
Pain or discomfort around the groin, especially with exertion, coughing or sneezing.
feeling of heaviness or tightness in the groin area
Sometimes there may be nausea or vomiting if the hernia becomes severely compressed and/or has reduced blood circulation.
How can exercises help with inguinal hernia?
Exercises can play an important role in the management of inguinal hernias by strengthening the muscles, improving stability and flexibility, and reducing stress on the hernia. By performing specific exercises regularly, you can promote healing, relieve symptoms and reduce the risk of complications.
Benefits of physical activity for inguinal hernia
Physical activity and exercises can have several benefits for people with inguinal hernia, including:
Strengthening the muscles around the groin and abdominal wall to support the hernia.
Improved muscle control and stability in the groin.
Increased flexibility and mobility in the area.
Reduced risk of complications and relapse.
Pain relief and improved quality of life.
Specific effects on inguinal hernia
Exercises for inguinal hernia can have specific effects that help manage the condition, including:
Strengthen the internal and external muscles of the groin to improve the stability of the abdominal wall and support the hernia.
Stretching exercises that increase the flexibility of the muscles and tissues around the hernia.
Stability exercises to improve control and strength of the abdominal and back muscles.
List of effective exercises for inguinal hernia
There are various exercises that can be effective in managing inguinal hernias. Here are some examples of exercises that can be included in your exercise routine:
Strengthening exercises for the groin muscles
Knee lift: Stand straight with your feet shoulder-width apart. Lift one knee up towards your chest and then lower it in a controlled manner. Repeat with the other leg.
Side lift: Stand straight with your feet shoulder width apart. Lift one leg out to the side and then lower it in a controlled manner. Repeat with the other leg.
Lying thigh lift: Lie on your back with knees bent and feet on the floor. Lift one leg up towards the ceiling and then lower it in a controlled manner. Repeat with the other leg.
Stretching exercises for the groin area
Hip flexor stretch: lunge. Take a step forward with any leg and keep the knee of the other leg on the ground. Keep your back straight. Place your hands on your hips and gently push your hips forward until you feel a stretch. Avoid falling forward with your back. Stretch the muscle for a few seconds and come back. Repeat again. Switch legs and repeat.
Stretch the adductors / inner thighs. Kneel as wide as possible. Have something soft under your knees. Bend forward and place your elbows on the ground. Try to bring your knees outwards. Hold the stretch for at least 60 seconds. Variation: Lie on your back and put both heels of your feet together. Pull your feet in towards your body as much as you can and press your butt down towards the floor at the same time. Hold the stretch for at least 60 seconds.
Stability exercises to support the abdominal wall
Plank: Lie on your stomach and support yourself on your forearms and toes. Lift your body up so that you form a straight line from your head to your toes and hold the position for a few seconds. Relax and repeat. Remember not to lower your lower back during the exercise.
Deadlift: Lie on your back with knees bent and feet on the floor. Raise your upper body and stretch your arms forward while lifting your bent legs and stretching them straight out. Hold the position for a few seconds and then lower your body again.
Step-by-step guide for exercises for inguinal hernia
Below is a step-by-step guide to perform the exercises correctly:
Correct execution of the exercises
Start with a warm-up: Before starting the exercises, it is important to warm up the muscles by doing a few minutes of light aerobic exercise, such as walking or light running.
Adapt the exercises to your level: If you are a beginner or have limited strength or mobility, start with easier versions of the exercises and gradually increase the intensity and difficulty as you get stronger.
Focus on correct technique: Make sure you perform the exercises with the correct technique to avoid injury and maximize the benefits. Follow the instructions carefully and get help from a personal trainer or physiotherapist if necessary.
Listen to your body: pay attention to any pain or discomfort during the exercises. If you experience pain or discomfort, stop the exercise and consult your doctor or physiotherapist.
Tips and tricks for success
Be consistent: perform the exercises regularly as recommended by your doctor or physiotherapist. It takes time to build strength and flexibility, so be patient and stick to your exercise routine.
Vary the exercises: Vary the exercises to avoid boredom and maximize the training effect. There are many different exercises that can help strengthen and stretch the muscles in the groin area.
Listen to your body: pay attention to your body and adapt exercises to your individual needs and limits. If an exercise causes pain or discomfort, stop immediately and try to find an alternative that works better.
Complement with other treatment methods: It is recommended to complement with other treatment methods, such as the use of hernia bands or medical treatment if needed.
Inguinal hernia exercises – frequently asked questions and answers
Here are answers to some common questions about exercises for inguinal hernia:
What exercises are safe to do for inguinal hernia?
For people with inguinal hernia, it is important to avoid exercises that put a lot of pressure on the groin, such as deadlifts and sit ups. Otherwise, most exercises are safe to perform but it is important that they are adapted to individual needs and limits. Consult a doctor or physiotherapist for specific guidance and advice based on your condition.
How often and for how long should I do these exercises?
The recommendations for frequency and duration of exercises may vary depending on individual factors. In general, you should aim to perform the exercises regularly, at least 2-3 times a week. Start with shorter sessions and gradually increase the duration as you get stronger and more comfortable with the exercises.
Can exercises cure inguinal hernia without surgery?
Exercises can be an important part of the conservative treatment of inguinal hernia, helping to relieve symptoms, improve strength and flexibility, and reduce the risk of complications. In some cases, exercises may be sufficient to manage the inguinal hernia without surgical intervention. However, it is important to get an accurate diagnosis and individual assessment by a doctor or physiotherapist to determine which treatment method is appropriate for you.
Are there any exercises that I should avoid in case of inguinal hernia?
Some exercises that put a lot of strain on the abdomen or hip area can increase pressure on the hernia and worsen symptoms. It may be wise to avoid heavy lifting, fast and explosive movements, and exercises that directly stress the groin area.
Remember that each individual’s needs may vary, so be sure to consult with your doctor or physiotherapist to get a customized exercise plan based on your specific condition and health status.
