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A sports hernia is tear of the muscles in which part of the body?
Wiki User
∙ 12y ago
I had a sports hernia (no bulge) and it was painful whenever I used my stomach muscles even at night in bed trying to roll over. Rest would help for a short time, but I wanted to continue to train and not baby it. This happened over and over. I wanted to avoid surgery if at all possible so I researched the internet and read a great article on the Mayo Clinic. The article said to ice the area 3 - 4 times a day and rest for at least for a month. I did that and the pain went away. I didn't want to go back to my sport (submission Wrestling and weight training) right away to get re-injured again so I decided to adopt the following:
1) Go back to weight lifting but did not perform any workout that would put stress on my stomach muscles, except (2)
2) Perform side crunches of low weight about 3 sets of 10-12 on each side. I did not push myself too hard on this. I increase the weight slightly week after week as my body felt comfortable doing so.
3) Ice after each workout and pay close attention to any stomach side pains. If I had any pain, I would rest/ice, then go down on the weight and/or reps next time. This helped me build strenght in an area of the stomach I rarely worked out.
4) I still continued to ice everyday just to make sure there was no swelling. I still do side crunches 2 times a week to maintain strenght. I have never had pain again.
This worked!! I do not need to ice the area anymore and I do not have any more pain. My theory was that I was doing too many and too much weight performing traditional sit-ups and did not work the sides of my stomach muscles enough causing areas to be weak between my front stomach muscles and my side stomach muscles.
Wiki User
∙ 12y ago
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