sports hernia: physical therapy and rehabilitation exercises

common symptoms of a sports hernia

• Chronic groin pain (often on one side)
• Pain during sudden twisting, sprinting, or cutting movements
• Tenderness around the pubic bone
• Discomfort while coughing, sneezing, or doing core exercises
• Pain when squeezing the thighs or bending at the hips

Sports hernias are especially common in athletes involved in sports like soccer, hockey, football, and running—but they can affect non-athletes too.

what causes a sports hernia?

Sports hernias are typically caused by repetitive stress or imbalances in muscle strength, especially in the core and hip regions. Common triggers include:

• Abrupt twisting or turning motions
• Weak core or hip stabilizers
• Poor warm-up routines
• Limited flexibility
• Overuse from high-impact activities

how a sports hernia affects movement

Because the core and lower body are central to most physical actions, a sports hernia can severely limit mobility:

• Difficulty sprinting, jumping, or making quick directional changes
• Pain with exercises requiring abdominal effort, like sit-ups or planks
• Discomfort during everyday actions such as climbing stairs or prolonged walking

Untreated injuries may lead to chronic pain and longer recovery periods.

sports hernia recovery with physical therapy by portea

Rehabilitation through physiotherapy focuses on stabilizing the pelvis, improving flexibility, and strengthening weak muscle groups. Recommended exercises include:

Modified Plank Holds

• Build core strength with minimal strain
• Start with 20–30 seconds on knees and increase gradually

Standing Adductor Squeeze

• Place a soft ball between knees, squeeze for 5–10 seconds
• Repeat 10 times to strengthen inner thighs

Hip Bridge Progression

• Lie on back with knees bent, lift hips while tightening glutes and core
• Hold for 5–10 seconds, repeat in sets

Side-Lying Hip Clamshells

• Strengthens outer hips and improves pelvic stability
• Open top knee while lying on your side, keeping pelvis still

Dynamic Lunges with Core Control

• Practice forward lunges while engaging the core
• Helps reduce strain on the groin

when is surgery needed for a sports hernia?

Surgical intervention is typically considered only when non-surgical treatment fails or symptoms persist. Surgical options include:

• Laparoscopic repair
• Open surgery to correct damaged tissues

Recovery after surgery generally involves physical therapy and rest.

tips to prevent sports hernias

• Strengthen Core Muscles: Incorporate planks, side planks, and bird-dogs
• Warm Up Effectively: Use dynamic stretching before any sport
• Improve Flexibility: Regularly stretch hip flexors, groin, and hamstrings
• Use Proper Technique: Maintain good form during workouts and games
• Avoid Overtraining: Recognize early discomfort and rest when needed

how portea can support your sports hernia recovery

Portea offers comprehensive, at-home recovery plans tailored to your injury. Services include:

• Expert physiotherapy for sports hernia
• Customized rehabilitation programs
• Pain management and guided recovery
• At-home diagnostics and health monitoring

With Portea, you receive holistic care designed to optimize healing and prevent recurrence.

portea also offers

In addition to specialized sports hernia care, Portea provides a wide range of physiotherapy services to support various recovery needs:

• In-home physiotherapy for personalized, one-on-one treatment plans tailored to specific conditions and recovery goals.
• Online physiotherapy sessions for flexible, remote care guided by certified experts—ideal for those with busy schedules or limited mobility.
• Support for chronic pain, post-surgery rehabilitation, mobility enhancement, and strength training.

why choose portea?

Portea combines clinical expertise with convenience, offering care that fits into your lifestyle. Whether you need advanced physiotherapy, expert consultation, or real-time monitoring, our team ensures compassionate, goal-oriented support—all from the comfort of your home. With a focus on recovery, prevention, and long-term wellness, Portea stands as your trusted partner in health

portea’s other physiotherapy services

faq’s on sports hernia

1. What is a sports hernia?

Sports hernia or athletic pubalgia is a soft tissue injury that occurs in the groin area and falls under the broader spectrum of sports physiotherapy treatment provided by physiotherapists.

2. How is a sports hernia different from a regular hernia?

Unlike regular hernias, sports hernias do not cause a visible bulge. They involve deep tissue injuries around the groin area, mainly affecting muscles and tendons rather than organs protruding through the abdominal wall.

3. What are the early signs of a sports hernia?

Early signs include groin pain during sudden movements, tenderness near the pubic bone, and discomfort with core exercises, coughing, or sneezing. Pain often worsens with physical activity and improves with rest.

4. Can sports hernias heal without surgery?

Yes, most cases improve with rest, physical therapy, and strengthening exercises. Surgery is considered only if symptoms persist despite conservative treatment or if the condition significantly impacts daily movement and athletic performance.

5. Who is most at risk for sports hernias?

Athletes in sports involving rapid twisting, sprinting, or cutting—such as soccer, hockey, and football—are most at risk. Poor flexibility, weak core muscles, and overtraining also increase susceptibility to this injury.