Free PDF Recovery Plan
The Sports Hernia 6-Step Recovery Plan
Groin pain that will not go away? Start here.
The 6-step plan we use at Performance Place to get athletes past a sports hernia (athletic pubalgia) without surgery. Free, 40 pages, written by Dr. Sebastian Gonzales.
Who this is for
Does this sound like you?
- Your groin, lower abs, or adductor has hurt for more than three months.
- Rest calms it down, and sprinting, kicking, or cutting brings it back.
- There is no large hernia bulge, and your MRI shows no bone marrow edema at the pubic bone.
- You want a plan you can start this week, not another month of waiting.
What is inside
The six steps, start to finish
Circumstantial rest
What to stop, what to keep doing, and why resting too long sets you back.
First aid
Five pain-management tools, including positions of comfort, crocodile breathing, and skin rolling.
Get assessed
Our 7-point self-screen that puts you at low, moderate, or high risk of re-injury, and how to pick a specialist.
Break movement compensations
Three simple movement screens.
Frontal plane strength
Four beginner exercises.
Gradual return to play
Timed to how tissue actually heals.
What to expect
Half the symptoms in two to three weeks
Many of our clients see a 50 percent reduction in daily symptoms within the first two to three weeks of following the plan.
Real results
From people who have been where you are
“Helped me get through my injury and even more. They help you get in a spot where you don't get injured as easily. The people there are incredibly sweet and awesome. Would 1000% percent suggest to other people”
Free
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About the author
Dr. Sebastian Gonzales, DC, CSCS, MES. Medical Director, Performance Place Sports Care, Costa Mesa, CA. Over 15 years treating sports hernias.