How Does Physical Therapy for Sports Hernia Rehabilitation Work?
- Ezra Miller
- Aug 7, 2025
- 7 min read
Highlights
A sports hernia is a soft tissue injury in the lower abdomen or groin that causes chronic pain.
Physical therapy is a highly effective treatment that includes core strengthening, flexibility, and functional movement training.
Recovery through physical therapy usually takes 6–8 weeks, with a full return to sports between 6-12 weeks, depending on severity. Get a free consultation with Empower Fitness!
Wondering how physical therapy for sports hernia rehabilitation actually works? A sports hernia - AKA athletic pubalgia, can be frustrating, painful, and performance-limiting. But the right rehab program can change everything. Physical therapy focuses on relieving groin pain, strengthening your core, and restoring mobility through sport-specific treatment.
In this article, we’ll break down the causes, symptoms, and how to recover fully - step by step. Let's get into it!
What Is a Sports Hernia (Athletic Pubalgia)?
A sports hernia is a soft tissue injury in the lower abdomen or groin area caused by tears or strain in muscles, tendons, or ligaments. Unlike a traditional hernia, it has no visible bulge and often leads to chronic pain, especially in athletes.
Where Do Sports Hernias Occur on the Body?
Sports hernias occur in the lower abdominal and groin region, where the abdominal muscles attach to the pelvic bone.
This injury involves strains or tears in the muscles, tendons, and ligaments near the pubic area, resulting in pain and limited mobility in the groin.
What's the Difference Between a Hernia and a Sports Hernia?
The difference between a hernia and a sports hernia lies in their cause, anatomy, and presentation. A hernia involves a visible bulge caused by tissue pushing through a gap in the abdominal wall. A sports hernia is a soft tissue injury in the lower abdomen or groin with no bulge, caused by repetitive athletic movements.
While a sports hernia can lead to a true hernia, they are different injuries.
Which Sports Cause Sports Hernias?
The sports that cause sports hernias are:
Ice hockey
Soccer
Football
Wrestling
Rugby
Skiing
Tennis
Hurdling
These injuries are especially common in sports that involve repetitive, forceful pelvic twisting. Movements like cutting, turning, and sudden direction changes put strain on the soft tissues of the lower abdomen, making athletes more prone to injury.
📌 Discover what Sports Therapy is, how long recovery takes, and key treatments for athletes. Learn more about its benefits here. → Read article now |
How Common Are Sports Hernias?
Sports hernias are relatively uncommon, making up about 5% of all athletic groin injuries. They occur most often in sports with frequent twisting motions, such as soccer and ice hockey, and are diagnosed in males over 90% of the time.
Sports Hernia Symptoms
Sports hernia symptoms are often centered around persistent pain in the lower abdomen. Common signs include:
Sudden, sharp pain at the moment of injury.
Chronic pain that feels dull or burning over time.
Difficulty identifying the exact source of the pain in the lower abdomen or groin.
Pain that radiates to the inner thigh or scrotum.
Discomfort during physical activities such as sprinting, twisting, kicking, or doing sit-ups.
Groin pain when coughing or sneezing.
Needing to stop or reduce participation in sports due to pain.
Temporary relief after rest, with pain returning during athletic activity.
Sports Hernia Causes
Sports hernia causes are:
Forceful and repetitive hip movements, such as twisting, kicking, jumping, or cutting.
Performing vigorous or unsafe abdominal and hip exercises.
Weakness in the abdominal muscles and a lack of proper sports conditioning.
Muscle imbalances between the hip and abdominal muscles.
📌 The sooner you recognize and treat a sports hernia, the more effective the recovery process will be. Early intervention allows a quicker return to your sport and reduces the risk of long-term complications. |
How Is a Sports Hernia Diagnosed?
A sports hernia is diagnosed through a physical exam and medical history review. Imaging tests like MRI or ultrasound may be used to confirm soft tissue damage and rule out other injuries.
Because symptoms can overlap with other groin or hip conditions, accurate diagnosis is essential to create an effective and personalized treatment plan.
How Long Should I Rest a Sports Hernia?
You should rest a sports hernia for at least one to two weeks initially to allow inflammation to subside.
Full recovery may take several weeks and should include a gradual return to activity guided by physical therapy.
Rest and recovery are just as important as the reps. - Arnold Schwarzenegger
Can You Rehab a Sports Hernia Without Surgery?
Yes, you can rehab a sports hernia without surgery. Most cases respond well to non-surgical treatments like rest, physical therapy, and gradual return to activity.
Best Treatment Without Surgery Options: How to Rehab a Hernia?
To rehab a hernia without surgery, the best approach includes rest, targeted physical therapy, and anti-inflammatory care to reduce pain and restore function. In some cases, corticosteroid injections may also support recovery.
What Exercises Are Good for Sports Hernia? - 5 Early Rehab Exercises for Sports Hernia
If you're recovering from a sports hernia, incorporating the right exercises at the right time can make a big difference. Here are five effective rehab exercises, two ideal for the early stages of healing and three more suited for the later stages of recovery.
1. Stability Ball Dead Bugs
This core stabilization exercise targets deep abdominal muscles without straining the lower abdomen.
How to do it: Lie on your back with a stability ball between your hands and knees. Press into the ball to activate your core. Extend your right arm and left leg slowly while keeping the ball steady. Return to the starting position and alternate sides.
This move builds coordination and control, essential for early-stage hernia recovery.
2. Marching Bridge
This movement strengthens the glutes, stabilizes the pelvis, and activates the core muscles.
How to do it: Lie on your back with knees bent and feet flat. Lift your hips into a bridge position. While keeping your hips level, slowly lift one foot a few inches off the ground, then return it and switch sides.
It promotes muscular balance and supports pelvic alignment during healing.
3. Side Plank with Rotation
This advanced variation builds strength in the obliques, core, and shoulders.
How to do it: Start in a side plank position on your elbow. Reach your top arm underneath your torso with a twist, then return to the start. Keep your hips stable throughout the motion.
The rotation improves dynamic control and mimics sport-specific trunk movement.
4. Half-Kneeling Med Ball Diagonals
This exercise enhances rotational control and functional core engagement.
How to do it: In a half-kneeling position, hold a medicine ball at your hip. Move the ball diagonally across your body up toward the opposite shoulder, then return. Keep your torso stable and avoid leaning.
It trains coordinated core movement that supports recovery without overloading the injury.
5. Transverse Lunge
This multiplanar movement develops strength and control in the hips and thighs.
How to do it: From a standing position, step one leg diagonally behind you into a lunge. Keep your core engaged and your front knee aligned with your foot. Push back to center and repeat on the other side.
It simulates athletic movement and prepares your body for return to sport.
What Aggravates a Sports Hernia?
What aggravates a sports hernia is:
Sudden or repetitive twisting movements.
High-intensity activities like sprinting, kicking, or jumping.
Straining the abdominal or groin muscles.
Exercises that put pressure on the lower abdomen.
Coughing or sneezing, which increases abdominal pressure.
Returning to sports too soon without proper recovery.
Avoiding these activities during recovery is essential to prevent setbacks and allow the injured tissues to heal properly.
Sometimes the most productive thing you can do is rest. - Mark Twain
Can Physical Therapy Fix a Hernia?
Yes, physical therapy can fix a sports hernia without surgery. By strengthening the core, hip, and groin muscles, improving flexibility, and correcting movement patterns, therapy reduces strain on the injured tissues and promotes healing.
However, physical therapy cannot repair a traditional hernia, which usually requires surgical intervention due to the structural defect in the abdominal wall.
What Type of Physical Therapy Is Needed for a Sports Hernia?
The type of physical therapy needed for a sports hernia focuses on reducing pain, restoring balance, and preventing re-injury. A tailored physical therapy plan may include:
Core stabilization exercises to support the pelvic region.
Dynamic stretching routines for the hip flexors, adductors, and hamstrings.
Low-impact cardio, such as swimming or cycling, to maintain fitness without stressing the injury.
Postural retraining to reduce pelvic tilt and misalignment.
Medicine ball drills to restore explosive movement safely.
Resistance band workouts for controlled strengthening.
Neuromuscular re-education to correct improper movement patterns developed due to compensation.
📌 At Empower Fitness Physical Therapy, we will gradually increase intensity based on your progress, helping ensure a safe return to sports and preventing recurrence. |
How Long Does It Take to Recover from a Sports Hernia with Physical Therapy?
Recovering from a sports hernia takes about 6 to 8 weeks with physical therapy. A full return to sports may take up to 12 weeks, depending on the severity and response to treatment.
Start Physical Therapy for Sports Hernia Rehabilitation in South Florida
Led by Dr. Ezra Miller, Doctor of Physical Therapy, Empower Fitness is dedicated to helping you recover from sports hernias with personalized, one-on-one care and sport-specific treatment plans tailored to your unique needs.
Whether you're looking to prevent future injuries or heal from painful athletic pubalgia, our focused and individualized approach will get you back to doing what you love - faster and stronger.
Book your free consultation now and take the first step toward a full recovery!
FAQs About Sports Hernia Rehab
Is Walking Bad for a Sports Hernia?
No, walking is not bad for a sports hernia, but it’s important to stop if you feel any pain.
Should I Stretch a Sports Hernia?
Yes, you should stretch a sports hernia only under professional guidance and if it doesn’t increase your pain.
Does Massage Help a Sports Hernia?
Yes, a massage does help a sports hernia by relieving tension and improving blood flow, but it must be done gently and by a trained professional.
Can I Prevent a Sports Hernia (Athletic Pubalgia)?
Yes, you can prevent a sports hernia by strengthening your core and hips, improving flexibility, and avoiding overuse during sports.
Conclusion: What Is the Fastest Way to Heal a Sports Hernia?
The fastest way to heal a sports hernia is through early diagnosis, guided rest, and personalized physical therapy for sports hernia rehabilitation.
Starting rehab early helps reduce inflammation and prevent further damage. For many athletes, non-surgical treatment, including strength training, flexibility work, and sport-specific exercises, can fully resolve symptoms.
The key to a fast and full recovery is listening to your body, avoiding aggravating movements, and working closely with a qualified Physical Therapist like Dr. Ezra Miller.
Schedule your free consultation today and take the first step toward a strong, confident recovery!
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