How do I exercise after a hernia without injury?

wastelands — Thu, 19 Mar 2009 07:54:35 -0800

I am fairly certain I have an inguinal hernia. How do I get back into intense exercise while avoiding injury? Back in 2006, a sudden start to a new exercise regimen -- from barely exercising computer geek to joining a gym and doing multiple intense sessions a week -- set off an inguinal hernia. Several doctors misdiagnosed it as epididymitis at the time (pain just above my left testicle area). I haven't since had the intense pain that I had in 2006, but it does flare up now and again from certain exercises: pushups, long walks (esp. on hot days), etc.

I'd really like to get back into martial arts (BJJ/MMA), because I remember having a lot of fun doing it when I was a teenager. But I'm scared of suffering the major pain of 2006 again. Some questions:

1. Is surgery necessary in my case? If so, what should I watch out for? Any special questions to ask of the doc? How much recovery time?

2. Are there any exercises I should go easy on, and conversely, are there any I should do more of? Does abdominal strengthening help or hurt?

3. Are there ways to prevent recurrence of the hernia? Obviously I fucked up when I started intense exercise too quickly last time. I think the weightlifting in particular set it off. So this time I'll get back into things more gradually. But is there any other advice?

My current exercise consists of lifting 20 lb dumbbells every morning, forearm strengthener squeezer thing, and 1-5 miles of walking per day.

Thanks!

Give me feet of steel.

middleclasstool — Thu, 24 Apr 2008 06:42:23 -0800

Resources for exercises for my feet, arches, ankles, and lower legs? I'm a distance runner -- or, more accurately, was one until after my first marathon, when IT Band Syndrome finally caught up with me. I've done physical therapy but will have to go back to the doc's for more treatment. Right now I can't do more than three miles for fear of making things worse.

I'm told the ITBS is likely a result of my overpronation, which I'd like to correct. Inspired by this post, I ran a mile barefoot on the treadmill last night, then spent the rest of the evening walking around barefoot and paying careful attention to feedback from my feet, and learned more about my gait from that than six months of running prior. I found myself working muscles in my feet and lower legs that I didn't even know I had. It was, in short, awesome, and has encouraged me that maybe I can build up muscles to help at least partially correct my gait so maybe I can ultimately transition to a lighter-weight shoe.

Thing is, I'm not finding many resources for strengthening exercises that target ankles, shin muscles and feet for overpronaters, so I turn to you for help. Resources need not be online. Books are good too, though I'd prefer not to kill trees. Give me feet of steel, people.

And yes, I will check with the doctor, but it'll be a bit before I can get in to see her.

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How do I exercise after a hernia without injury?

Give me feet of steel.