RUNNING, TURNING AND TWISTING AGAIN WITH CONFIDENCE IS POSSIBLE.
You just need to find the correct program.
The first step in rehabbing a Sports Hernia is rebuilding the OTHER sections of the abdominal region that SUPPORT and ENCOURAGE the repair of the strained location.
That’s right… the magic is working around the irritation in a STRATEGIC, NON-PAINFUL way.
Weeks of bedrest and avoidance of activity are ill advised in most cases of sports hernias. Allow me to walk you through the process I use with my patients, step-by-step in this video course.
RESTORATION OF PROPER BREATHING!
What’s included in this online program?
– All of the information you’ll need for sports hernias in one manual
– Effective, easy to follow, corrective exercise videos
– Exercises targeting the “deep core” and hips
– Postural & lifestyle suggestions to reduce relapse potential
– Reference of research
FEELING BETTER IS JUST A FEW WEEKS AWAY!
Groin pain is frustrating. Nearly every call I’ve gotten from someone suffering from a sports hernia is the same story…
It doesn’t hurt when I don’t play my sport or run.
I rested (or did therapy) for weeks/ months and it seemed a little better.
I went back to play (insert sports) and it came back within minutes.
My doctors says rest it more, medicate, and ice as needed.
Help, I want to play my sport again!
Most of these people have tried the “traditional method” with little results. Groin pain doesn’t have to be the end of your sporting career.
In my clinic, I’ve had amazing success resolving groin pain in athletes ranging from high school soccer to adult recreational ultimate frisbee players.
Since so many people seem to be plagued with chronic groin pain, I felt the need to expose the foundations of our rehab to the public in this video course.
Unsure of what to expect or hesitant to buy?
Yes, I get it… most people don’t know what to expect, mainly because they’ve never seen these methods before.
Let’s get started!
Dr. Sebastian Gonzales DC, DACBSP®, CSCS
– Clinical Director, Performance Place Sports Care®
– Host, “Restoring Human Movement” Podcast
– Contributing Writer for Bodybuilding.com
Introduction to Course
I’ve never had a sports hernia but I have had an oblique strain. In my opinion and experience, oblique strains and sports hernias are from the same mechanism of injury and they root from the same poor foundational skills. Therefore the rehab is very similar.
By definition, a sports hernia is the “phenomenon of chronic activity-related groin pain that is unresponsive to conservative therapy and significantly improves with surgical repair.” I don’t know about you but if rehab was poorly conducted and adhered to, you could be a candidate for sports hernia repair, or you could get better therapy or better patient compliance.
I know what it feels like to have a section of my abdominal wall become painful from a decelerating twisting injury, and I know it’s scary to think that you may not be able to play your sport again. I experienced my oblique strain playing baseball when I was chasing and jumping for a liner in the first inning of a game. I felt a “pop” on the left side of my rib/ abdominal area and ignored it the remainder of the game until one swing that left me no other option but to bunt the remainder of my at-bat, hoping for balls so I wouldn’t have to move.
I could barely breathe, let alone swing a bat. I pulled myself from the game and rehabbed it for months after. I was lucky enough to have a team of people that I know well enough to help me through the injury, but I was also very fortunate to have a background in sports medicine. I still panicked…don’t get me wrong. I wish I could say I was calm and collected, but I was freaked–until I had a plan of attack to rehab.
To better remember what my injury felt like (since it’s one I don’t ever plan on experiencing again), I wrote an article on my site about it and even made a video. If you’re reading this now, you’ve probably already seen one or both of these.
Little did I know after relating my experience that I would get so many emails and stories from people who’d experienced the same injury and had no idea what to do, where to start and who to see. For the last few years, I’ve given general referrals in the direction where I knew some good movement/ rehab docs had their information, but even still, I didn’t know if those trusting people who’d reached out to me were getting the right programming for this specific injury.
Finally, after an email from a fan of my page named Brian, I decided to release my program to the public to view. Here’s a few clips about what he wrote to me:
Dear Dr. Gonzales,
I am in XXXX and believe I am suffering from an oblique strain on my left side of my lower rib cage. I watched your video and literally found relief from hearing your story.
At first, the pain of this onset injury was so extreme I couldn’t get comfortable enough to sleep at night. It felt as if a cable was wrapped and constricting around my waist.
I feared the worst cancer, liver failure, etc, however, all diagnostics came back negative. I asked for a referral from my family doctor to a sports medicine doctor to further investigate.
He believed it to be an oblique strain or sports hernia. A CAT scan showed nothing, ultrasound came back negative, dynamic ultrasound negative, and I am unable to shake this thing, its been with me since October 2016.
What would you recommend? An MRI? Should this injury still be bothering me? Also, I should do plenty of twisting daily, etc in my job.
Let me reiterate that it is important to be seen by a medical professional and receive an imaging exam because similar symptoms can be found in other conditions. If you read about my experience, you’ll see I was examined via diagnostic ultrasound to rule out a small rib fracture and a larger tearing of the abdominal wall! Although it felt like I was going to lose my guts–so I thought my injury was way serious–in my case, it was just a small avulsion to the rib, from the oblique. The muscle was still attached without an invagination of the abdominal wall which means I was not going to lose my guts (literally) despite how I felt.
Having proper form and the appropriate intra-abdominal pressure is ground zero in terms of movement. The foundation of my programming for sports hernias is Dynamic Neuromuscular Stabilization. If possible, go see a rehab specialist trained in this.
By using the workflow in this manual I’ve been able to successfully rehab myself and many others from oblique strains and groin related pain like a sports hernia.
Framing The Logic To Rehab
I like to start with framing why I program what I do because most people will default to braces, massage, medication, and excessive rest with sports hernias, which is not wrong but only about a quarter of the full rehab picture.
Although you can’t find this on the internet unless you dig deep, my theory of a sports hernia is based on a few central concepts:
- The transversalis fascia became strained because it was working too hard.
- Fascia and muscles that work too hard do so because they have a poor “supporting cast”.
- Complete stabilization of the torso comes from internal pressure (created by breathing) and co-contraction of the abdominal wall.
- Complete/Total torso stabilization will fail unless the hips are mobile.
The concept of proper breathing has floated around the athletic professional world since 2015 despite having been observed and theorized many years prior. Most athletes who’ve developed an abdominal injury have probably had a conversation about “core strength” with their rehab professional at some point (if they’ve kept up with their research, anyways).
Proper breathing and the resulting intra-abdominal pressure is the FOUNDATION for a healthy core during any athletic movement. By the way, core strength has nothing to do with injury prevention! That’s more dependent on ENDURANCE, ie: the ability to hold the optimal posture for the duration of the movement.
Breathing is important not only for oxygen intake but also for stabilization of the torso and pelvis when performing an athletic motion. This protects the obliques from becoming overworked and strained. Hear me out:
The diaphragm (the parachute-like muscles inside your torso) has two functions:
- Primary Function: bringing in oxygen
- Secondary Function: stabilization of the torso
This parachute flattens downward creating negative pressure in the thoracic (chest) cavity. This negative pressure creates a vacuum that sucks in the air you need to survive.
Secondarily, the flattening effect compresses on the water and organ-filled cavity beneath it, which helps stiffen your belly/back region via an outward-pushing pressure. This pressure is maintained via the entire abdominal wall (front, back, and sides) as well as the pelvic floor.
Stiffening of this region is what allows you to transfer power and force from the ground to your body. Without it, you’d look like Gumby running: sloppy, not very powerful and asking a whole heck of a lot from your obliques to do the work of the entire internal pressure system.
If you don’t understand, watch this video for your understanding with the preview of this course. In case, you missed it, I also included it in the videos to come in this manual.
Here’s a picture of the internal pressure system working when seated. Remember, it should always be working:
Introduction to Sports Hernia Rehab
Here’s the first video of this course:
8 Week Program
These 8 weeks of rehab are pretty simple programming, but they’re what I have found to work in my clients. Less is more when an injury is fresh. I usually step in about 10 days after the injury to ensure we have allowed the tissue to “put some glue” on anything that is at least a grade 1 tear…which is what most sports hernia are.
Because a sports hernia traumatizes the body’s primary stabilization center, the torso, we need to rebuild foundational motor patterns (engrams) to make sure that as we build into weights and speed again we don’t have a sports car sitting on top of a rotting frame.
I have my patients do 10-15 minutes of the weekly circuit per day within an hour of waking. I find this works best because it allows the remainder of the day to be full of better movements and produces less discomfort.
Allow for zero distractions when building new motor engrams. They take perfect reps and mindful motion. Kick the dog and kids out of the room and get some personal time. I ask my patients not to count reps because it’s distracting from the mindful motion. Instead, I’ll have them use a repeating countdown timer for 1-minute and 15-second break/transition times.
All exercises that have a hold time in the program are only 10 second holds followed by a 10-second break. There should be ZERO PAIN or DISCOMFORT at the location of injury during the exercises.
All exercise stations are for 1-minute, unless it’s a single-side effort. In that case, spend a minute per side. I have people do the exercises in week 1 daily throughout rehab, and everything that is added on top of the foundational three are performed 3 days a week.
A strategy and a guide to rehabbing your sports hernia.
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