Training with A Sports Hernia

First let me lead in by saying this is a longer post, but helpful.


It seems what I have developed is a Sports Hernia.
What is a Sports Hernia?
Well it is not a traditional hernia with a bulge, but rather a tear or strain in the lower abdominal, usually hard to detect by yourself where the injury exactly lies. This may be caused in someone like myself, (who by all accounts has a strong core) by a thin lining or deterioration of this area, not necessarily by having a weak core. The same applies for many hockey players who experience the same issue.

Speaking on a personal level, I am more susceptible for such an injury due to the Ankylosing Spondylitis I experience. There is a good chance that it has cause a deterioration of areas in which a sports hernia may occur.

So what to do?
Well, ideally I should have paid more attention to this area of my body and done more development work knowing that I have degenerative issues in this area. But, i'm 25 and invincible. So I didn't, cause I looked and felt good ( #humblebrag)
So now what do I do?
Surgery is an option but let's be real, I'm going to try and avoid this if at all possible, plus it will take quite sometime to get in for it anyways. (keep posted, more doctors this week to be seen)
In the meantime.

First step
Rest and Diet!
I will have to admit, I have not exactly truly rested. Throwing down lighter wod's, half assed workouts etc., all do not help. I need a few days of legit rest.
Diet
We know poor diet causes inflammation, so why not try and get on par with my diet.
This will be tough, I am going to have to eat like a paleo fat kid. I know many of you wish you had this issue, but I struggle to keep weight on. I am small, but do not want to get skinnier or smaller. By not picking up heavy things I am going to be risking this. So back up the truck, Bring on a tonne of Strict Pullups and let's see what happens

Step Two- Rehab

Going to take this real slow at first. Will be coupled with visits to my ART- (Active Release Treatment) specialist. I will have to update this part on Tuesday after visiting with him about this.

From what I know about such an injury, It is a frustratingly slow first few days of rehab as by all accounts there may be times where I feel  capable of doing more.
My rehab will focus on strengthening the lower abdominal.
My week 1-2 exercises.
Kegals!- Clenching and releasing my lower abdominal a few times a day in sets of 8-10 for numerous seconds.
Ice- Yup, good ol fashion blueberries (instead of an ice pack, you are all sick minded). I will try and ice in afternoons and evenings.
Stretch- An emphasis on static hamstring, glute, calf stretches. Being careful not to overwork or strain the lower abdominals at first. Let them heal and work on my areas of poor flexibility in order to come back stronger and better than before.
Exercises- The first couple weeks will be limited, and my ART specialist will add to this tuesday or change my mind even, but what I feel necessary may be
Prone leg raises
Abduction-adduction of the hip (this may wait for week 2-3)
Kegals

Some soft tissue work may be done if advised by my ART specialist on my own. Obviously he will do work on my soft tissue, but if he recommends me doing some of my own I may.
I have knowledge in this area and may be a bit of a special case (bite your tongue) more than the average lad my age dealing with such a thing so I do not necessarily advise much of it unless you have an understanding how to not only do it, but how to be objective and only do when needed.

To wrap things up, this is the next week for me. Pretty damn lame if I do say so myself. Frustrating too. If I am snippy you know why. But hey, the gym may be damn near spotless and tidy all week due to my inability to spend time lifting and training.

You actually read this far?
You get a prize!
Below is a video as to how to mobilize your groin and hip area. Good for all you "healthy" folks out there. I will have the bands in this week. Also doing some hip adduction-abduction exercises pre and post wods is always beneficial, especially if you suffer from some similar issues as myself or play sports like hockey and soccer.

 

Comments

[Rickey]

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