Hernias are extremely common in the United States, and they’re often asymptomatic. That’s why many people postpone surgery and continue their lives with a hernia. The only issue is that some routine activities, particularly exercise, can exacerbate hernias and cause it to become emergent. So if you were diagnosed with a hernia and want to maintain your fitness routine, it’s important to understand the potential risks.
However, that doesn’t mean you need to stop exercising. Certain workouts can actually be quite beneficial to strengthening your core, even if you have a hernia. It all comes down to understanding how to balance your fitness routine and hernia risks.
Understanding Hernias
Hernias occur when a piece of intestine or fat pushes through a weakened part of the abdominal wall. They typically begin harmless, and a doctor can actually push a reducible hernia back into place. Sometimes people don’t even realize they have a hernia, as many are asymptomatic.
However, hernias don’t improve or go away on their own. They generally worsen, although initially, it can take several years for a ventral hernia to present symptoms.
Hernia Symptoms
The most telling symptom of a hernia is a bulge in your abdomen or groin. It may only appear when you do strenuous activities, like lifting heavy objects or sitting up. Or it could be continually present, which is a warning sign.
When a hernia starts becoming painful, talk to a doctor immediately. Hernias can become strangulated or stuck in the abdomen wall, requiring emergency surgery. Here’s a list of more serious hernia symptoms that will likely require medical attention:
Worsening pain or pinching around the bulge, especially when you do strenuous activities or cough
Nausea
Vomiting
Bloating
Fever
Problems going to the bathroom
If the hernia turns red or purple and becomes extremely painful, it’s strangulated, and you must seek emergency care.
Types of Hernias
There are several types of hernias, each classified by its location:
Femoral: Femoral hernias are quite rare and occur in the groin area below the inguinal canal.
Hiatal: Hiatal hernias are unique because they appear in the upper abdomen. The stomach pushes into the chest compartment through the diaphragm.
Inguinal: Inguinal hernias occur in the inguinal canal, located in the lower abdomen. These are the most common hernia type and appear primarily in men.
Incisional: An incisional hernia occurs when the intestine or tissue pushes through a prior surgical incision.
Umbilical: An umbilical hernia appears in the belly button, usually causing it to protrude outwards. Umbilical hernias are most common in infants, although adults can also get them due to obesity and abdominal strain during pregnancy or childbirth.
Ventral: This term refers to any type of hernia that pushes through the abdominal wall, generally above the inguinal canal. A ventral hernia repair in Orange County, CA, can address incisional, umbilical, and other types of hernias.
Hernia Causes
Many people think that exercise—particularly lifting—causes hernias. This is only partly true.
Hernias occur because the abdominal wall weakens enough for an organ or fat to push through. Strenuous activity like lifting can harm the weakened abdominal muscles and wall over time, eventually resulting in a hernia.
However, exercise isn’t the only cause of hernias. Anything that puts pressure on your abdomen muscles can lead to a hernia. For example, things as simple as hearty laughing or chronic coughing can result in a hernia, especially if the muscles are already weakened due to lifestyle factors like smoking or obesity.
Another thing to consider is that the abdominal wall naturally weakens with age. That’s why hernias—particularly emergent hernias—are more common in senior patients.
Fitness Goals and Hernia Risks
A hernia diagnosis can be frustrating, especially if it comes between you and your fitness goals.
As mentioned above, strenuous exercises like lifting can cause hernias. And that means that continuing such strenuous activities can worsen your hernia.
If you receive a hernia diagnosis, you should avoid any exercise that puts excess pressure on your abdomen—and your hernia. High-risk activities for hernia patients include:
Lifting weights
Deadlifting
Squats with weights
Sit-ups and crunches
Pushups
Intense regimens
Avoiding all these exercises can feel extremely limiting, but the good news is that you can do plenty of safe exercises with a hernia.
Balancing Fitness and Hernia Risks
The best way to balance your fitness goals and hernia risks is to create a personalized fitness plan with your medical provider.
Keep in mind that no two hernias are the same, and different types of hernias require unique care. For example, the exercises that work best with inguinal hernias are not the same as those for umbilical hernias. So talk with your doctor about which exercises can help strengthen your core without exacerbating your hernia.
Regardless of your hernia type, there are a few things you can focus on with a modified fitness regime. For example, you should incorporate plenty of warm-up and stretching routines to minimize abdominal strain. You can also replace strenuous core exercises like crunches with low-impact ones like hip raises.
Another option is to focus on stability and balance rather than toning your core. Things like low-impact yoga and tai chi can be great options for hernia patients. Other fitness options that are generally safe for people with hernias include swimming, cycling, and walking.
As you adopt a new fitness routine, be mindful of any pain or discomfort. If something is uncomfortable or painful, stop immediately and change what you’re doing. Always monitor your body’s response and be ready to adjust the intensity or duration of your workout to accommodate your physical limitations.
Seeking Medical Guidance
If you have been diagnosed with a hernia or think you have one, talk to a hernia repair specialist about your next steps. They can recommend a modified fitness routine, safe exercises, and a treatment.
Your main concern right now might be how to safely exercise with a hernia, but it’s worth discussing surgical options. Remember, hernias don’t go away on their own, and they can become emergent over time. Ideally, you should operate and repair the hernia well before it gets to that point so you have the best chances at a smooth recovery.
Choosing a surgeon for ventral hernia repair in Orange County, CA, can let you return to your exercise regime worry-free in just a few weeks. You will have to take a short break after the operation, but you can generally return to light exercise in 1-2 weeks and more strenuous activities in a month.
During your consultation, the medical professional will probably run some diagnostic tests to assess the severity of your hernia and discuss surgical options, like laparoscopic and robotic surgery. The good news is that most uncomplicated hernias can be repaired with these minimally invasive procedures, which means a quicker recovery time for you.
Conclusion
Keeping up with your fitness goals is possible, even if you have a hernia. You just need to adjust your routine to ensure you don’t put yourself at increased risk.
Talk to a medical professional about what exercises are best for your hernia type and status, and follow the recommendations closely. You should also consider asking about treatment options since it’s always best to repair hernias sooner rather than later.
Contact Us
To find out if inguinal hernia repair surgery is right for you, Contact Orange County General Robotic Surgery at (714) 706-1257 for a consultation with Dr. Abtin H. Khosravi.
For Emergencies
If you have chest pain, severe shortness of breath, extremity or facial weakness.