Sports Hernia Rehab Exercises | Aleks Physio

Hello everyone,
In this video, I go over 5 exercises that can be a part of a sports hernia rehab protocol.
1. Adductor Ball Squeeze:
Strengthen your groin muscles by placing a soft ball between your knees. Squeeze tightly.
To make it more challenging, you can squeeze with your knees straight.
2. Elevated Front Plank:
Maintain a straight line from head to heels.
Use a chair to make it easier.
Feet wider is easier and feet closer is easier.
3. Copenhagen Plank:
Elevate your feet on a bench, supporting your body with your forearm.
Knees bent is easier and knee straight is harder.
4. Hip Adduction AROM
Lie on your back, legs straight. Lift one leg towards the ceiling, then slowly lower it across your body, bringing it towards the opposite side. Return to the starting position and repeat, focusing on controlled movements.
5. Dead Bug:
Strengthen your core and hip flexors by lying on your back, arms straight up, and legs raised. Lower your right arm and left leg simultaneously, keeping them close to the ground.
*Disclaimer*
The content found on this channel and any affiliated websites are not considered medical advice. The information presented is for general education and entertainment purposes only. If you need medical attention, seek care from your physician or physical therapist. You agree to indemnify and hold harmless Aleks Physio, its employees and independent contractors for any and all injuries, losses, or damages resulting from any claims that arise from misuse of the content presented on this channel or associated websites.
Note: I do not own the rights to these photos.
Educate Empower Exercise
Aleks Physio
-
-
-
#sportshernia #sportsinjury #athleticinjuries #athleticpubalgia #corestrength #physio #injuryrehab

[@GuitarType01]

Great video

[@aleks_physio]

Thank you kindly for your words! -Aleks

[@Grossmanite]

Best one I've seen so far

[@aleks_physio]

Thank you for your kind words! 🙂Cheers, Aleks

[@PhantasusRex]

Super useful! Concise and well explained! Thank you very much!

[@aleks_physio]

Happy to help! Thanks for the kind words. -Cheer, Aleks

[@FootballPicante]

Thank you 🙏

[@aleks_physio]

Happy to help! -Aleks

[@abdulrahimhassan9213]

This is the exact problem i have...i wil try this exercis

[@aleks_physio]

Not medical advice. See a Physio! -Aleks

[@alexthorpe2522]

Great video. I have a right adductor tear and I'm having a cortisone injection next week. My main symptom is scrotum pain but an ultrasound showed all was normal and an orthopaedic surgeon said its the tendon tear causing the pain. I find it hard to accept. Have you ever had a patient who mainly felt this as ball pain?

[@aleks_physio]

Hmmm. What was the mechanism of injury? And how long has it been? I haven’t seen too many cases of this and being felt as purely scrotum pain for an isolated adductor tear. But I wouldn’t be able to know the full details without doing an assessment. Keep me posted on what the outcome is. You could try to See a PT as well. Hope this helps! Cheers, Aleks

[@alexthorpe2522]

@aleks_physio thanks Aleks. I've done a martial arts club for 13 years and think it was wear and tear. I definitely was feeling the pain when doing stretches. I've seen two physios, 2 surgeons and had 2 scans. It all seems so routine to them and that it is the adductor. I also have pain around the groin, inner thigh, glute, hamstring. All on the right side. I've been told that confirmation will be when I have the injection and if it reduces pain, then it's the adductor.

[@aleks_physio]

@alexthorpe2522 Yes this is correct. Injections can be done for therapeutic and diagnostic purposes. If it doesn’t help, then it is unlikely that the area is the true source of pain. Let me know how it goes, if you feel comfortable. Thank you for sharing! -Aleks

[@stellarjames1]

i have testicle pain as well

[@alexthorpe2522]

@stellarjames1 I've got a new physiotherapist and she also says that the adductor tear can cause this pain. I felt much better after the injection but the injury has caused lots of other issues in the area. She said I'm probably going to need about 6 months of rehab to reduce my symptoms. Good luck with yours.

[@akashsinghhh4481]

Great video..i suffered from the same My mri report said that i have a partial tear in the teno periosteal junction.. I did PRP and have been doing rehab for 6 weeks and now i am feeling a lot better. Earlier i felt a lot of discomfort while doing leg raises but now it has come down gradually.. So do i still require surgery? Because i many people told me that sports hernias can't be treated without surgery😢

[@aleks_physio]

I usually tell people to trial physio for a good 3 and even up to 4 months of progressive and rehab/active based load management focus physio before looking into surgery. Depends on goals, expectations, disability level. But conservative management can be quite effective if performed appropriately. Great sign that it is getting better though. Keep up the great work and reevaluate. Keep me posted. -Aleks

[@sebby180]

Hiya Aleks this is great and I have been doing these for a few weeks now! Do you have anymore stretches for sports hernias you would recommend?

[@aleks_physio]

Hello. I wouldn’t necessarily recommend stretching for these conditions as the tendons generally need gradual load in order to recover appropriately. Not medical advice though. See a PT is your best bet to make sure you’re doing the exercises as needed and progress/regress as needed. Hope this helps! Cheers, Aleks

[@mc_scott]

Hi Aleks, very good video, thanks. Currently suffering from a Sports Hernia. Do you have any other videos/blogs or any other info at all on recovering from one? Appreciate your time.

[@aleks_physio]

Hello, thank you for the kind message. Hang in there. Yeah I posted a longer video just on some of the history with regards to it about a year ago to get some more context. The best thing is to see a PT as these injuries can be stubborn to recover from. Finding someone that knows their exercise progressions and regressions is key as of course these exercises are just general and may not be pertinent to your presentation. Hope this helps! Cheers, Aleks

[@adisyoye]

Any info on how many reps/sets , also on how often should we do this? Doctors told me that i have a small sports hernia that i got playing soccer and probably wont need a surgery.

[@aleks_physio]

Hi Adis, great question. It’s hard to answer these kinds of questions as they’re not necessarily meant to be used as a program. More so to guide some exercise selection and the purposes. Some of these may be too difficult or easy for you specifically and as such, throwing a blanket 10-12 reps or something might be too little or too less. Best thing would be, if it’s not getting better on its own or with your program, to see someone who has treated individuals with sports hernias in the past, like a Physio with a strength and conditioning background for more comprehensive assessment and program creation, modifying based on symptom provocation (if any) and specific goals. Hope this helps! Good luck on the recovery. Keep me posted -Aleks

[@almataralmatar7888]

Thank you doc,,so in general 3 months without any sport? Just exercising for rehabilitation?? No push up,No pull up,no should press ?? No any kind of daily sport exercises??

[@aleks_physio]

No I’m not saying this. In general, 3 months is a marker for physiological healing to take place under relatively normal conditions for acute injuries. Some injuries can heal with time, while others may persist without any intervention (graded exercise/loading and return to sport rehabilitation). Generally, there would be minimal/no restrictions with upper body workouts with lower body injuries (of course the difficulty would be with walking if you have to carry or lift weights or dumbbells to the bench etc). The best thing would be to see a Physio and put you on an ACTIVE exercise regimen that aligns with your goals after making the appropriate diagnosis and progressing/regressing exercises based on how you’re tolerating them. Hope this helps. Not medical advice. See a Physio. Keep me posted. -Aleks

[@almataralmatar7888]

@@aleks_physio thank you for fast reply Great job doc Now i understand. I will see if i can find professional help to my case I will be in touch Thank you very much 👍

[@aleks_physio]

Happy to help. Thanks for reaching out and thank you for your kind words! -Aleks

[@trifa8699]

Hey coach After 7 days of rest i came back to play football.. i didn’t feel any pain during the training but after when i got home it hurts me like it’s day 1 of the injury.. and next month i have an important game that may change my career… can i be ready by then?

[@aleks_physio]

This is a tough one. Best thing would be to see someone for it and put you on a return to sport activity and gradually build up your exercise tolerance and load those tissues as able to prepare you for the demands of the sport. 1 month might be tight but I have no idea as I don’t know your story nor can I do an assessment. Keep me posted. What sport? -Aleks

[@huntcf3450]

I have a question. I went to a doctor and they said I might have a sports hernia and need to get an mri. Do you need surgery for this or could it be resolved with pt?

[@aleks_physio]

It can be resolved conservatively. It usually requires diligent participation for 6 weeks to 3 months and even up to 6 months or progressive rehab focusing on strength, mobility, and return to sport/activity type movements. Generally GPs or surgeons will want you to trial conservative treatment first prior to going into surgery right away. However, this of course would vary depending on surgeon and severity. Hope this helps. Not medical advice. -Aleks

[@huntcf3450]

@@aleks_physio thank you I’m just hoping to return to football in the fall

[@aleks_physio]

All the best to you! Let me know how it goes 🏈 💪. -Aleks

[@huntcf3450]

@@aleks_physioyep I will. Thanks for your help

[@abdulrahimhassan9213]

How long does it take to full rexover after startinn reharb

[@aleks_physio]

6 weeks to 3 months generally. But it would be best to see a Physio with experience working with sports hernia patients to create a program for you that you can successfully recover. Good luck! -Aleks

[@bahaamuhsen3254]

@@aleks_physio so it doesn't need a surgery >?

[@aleks_physio]

Not generally no. Of course this would depend on the specific presentation and the individual. See a PT. -Aleks

[@Michael-fw5ef]

I had hernia surgery, where the surgeon repaired the hernia with polypropelene mesh. After 8 years, the mesh has started hurting and I am not able to put my socks on in the morning or wash my feet in the shower because I get pain when I lift my leg up. Do you know of exercises to help with hernia mesh surgery pain. I do plan on going to Sholdice in Toronto to get it looked at, but in the interim I am looking for exercises to alleviate the pain that the mesh is causing me.

[@aleks_physio]

Hi mIchael, sorry to hear about this. It would be tough for me to say without doing a full exam. In addition, if you do believe there is a failure of the mesh and the hernia has resurfaced it would be best to see them first and perform, usually an ultrasound, to see if the hernia has resurfaced. They would ask you to perform a valsalva maneuver and see if there is a change in the diameter. From here they would determine what your options are. Remember, a sports hernia is not the same as a true hernia, such as an inguinal. So these exercises may not be appropriate for you. See someone first then see what you can and can’t do. Hope this helps.! All the best in your recovery. Cheers, Aleks