Where Your Dreams Become Reality
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Subject: RE: Sports Hernia - Nonsurgical Approach
(Seems that update #2 didn't get posted).
Things are improving, but still no running.
PT has done more of the IM release work and has, I think, needled every muscle in the pelvic region. TFL, adductors, quads, quadratus, you name it.
I am trying to walk 2x per day or mix in some swimming and easy workouts in the gym.
I would guess it has improved about 50%. There is still some abdominal pain on the right side. Sneezing is no longer an issue - at all. I consider this a strongly positive indicator.
The PT said that too many folks out there think that surgery is the only solution.
Some of my rehab exercises:
Ab contractions: while laying on back exhale fully using the diaphragm and pull the stomach towards the spine - hold for 5 seconds, relax and inhale. I am up to 3x10 sets. It took some concentration, but has become 2nd nature now. I do this before getting out of bed.
Frog stretch: Lay on back with knees bent and allow knees to fall laterally such that the soles of your feet are facing each other. Relax in this position for 5 min.
Ab massage: As I mentioned in the OP, my ab muscles were a mess. Some were tight while others were weak. I can feel the tightness when probing around with my fingers. When I find a tight spot, I use all four fingers to press into the body until the pain sensation goes away - a time interval that has been steadily declining.
Next update in early April. PT thinks I should be back to some limited running in late April!
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