Safe Stretches & Exercises for Sports Hernia
A combination of stretching and strengthening will restore coordination of the entire core to treat, manage, and prevent future injuries in the groin or abdominal wall.
Following are the stretches mentioned below:
1.Butterfly Stretch:
You can use your hands or a stretch strap for this one. The focus is on the commonly sore inner thigh muscles, or hip adductors. The stretch strap is best if you can’t reach your feet comfortably or you want to deepen the stretch.
2.Kneeling Hip Flexor Stretch:
Tight hip flexors, the large muscle groups that cross the front of the hip and pelvis, can throw the entire core out of balance. A gentle hip flexor stretch can be powerful for relief and recovery.
3.Standing Quad Stretch:
This simple stretch is also a great addition to your stretching routine. The quads are notoriously tight with groin pain and can even exacerbate the issue.
4.Hamstring Stretch:
Hamstring tension can play a large role in groin pain because of the influence it has on the pelvis. Grab a towel, or belt for this stretch to get started.
5.Double Leg Toe Taps:
This basic exercise can be difficult if you are dealing with groin pain or a weak core, which is common with a sports hernia. Make sure you understand how to master tightening your core before starting this one.
6.Clam Shells:
Groin pain related to a sports hernia can also be caused by an underlying imbalance in the hip rotators – particularly the external rotators. One of the larger muscle groups associated with hip rotation is the gluteus medius. This exercise will give the side of your butt and hip a great burn for restoring better balance in relation to the inner hip.
7.Bird Dog:
This classic exercise is great for training full body coordination while keeping the core activated. Plus, it works your hip muscles for an added benefit to your groin.
8.Plank:
A plank is always a great way to get the core, and pretty much the entire body, working all at once.
Thank you.
PHYSIOHEALER. 