Hernias from Working Out (COMPLETE GUIDE!)

Hernias from Working Out (COMPLETE GUIDE!)

What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Today we’re going to talk about one of the
most common injuries in men, especially guys that are working out, and that’s the hernia. Now, I know more about the hernia than most
because I’ve had 2 of them. Actually, one I still have, and the other one I had repaired
if you remember, a couple years ago. Now, what is the hernia? I think we have to
start off by explaining that first and foremost because some people think that a hernia a
muscle tear. It’s not a muscle tear. It’s a fascia tear.
Now, it’s influenced by the muscles that are around it, and I’m going to explain that in
a second. But it’s a hole in the fascia that allows
some of the internal organs in our bodies to actually spill out. Now, they’re inside of a cavity, so it’s not
like all of a sudden your intestines are going to start dropping out inch by inch, but they’re coming out in a bulge through
there and you can actually feel the bulge. You can see the bulge. I would show you my bulge but I’d have to
show you all my bulges if I was able to point out on me exactly what we’ve got because it’s pretty low down here right next
to the junk and you don’t see again, if you have an inguinal hernia, most likely you’ll
see some kind of a prominent bulge there. If it’s out, it can sometimes feel uncomfortable
almost like someone kicked you in the nuts. What you could do if you’re feeling that discomfort
like I do from time to time, I’ve actually got to lie down on my back and push down,
as gross as that sounds, and push it kind of back inside of me. Now,
sparing all the gory details, the most important thing is, if you haven’t suffered a hernia before, you
kind of have to understand what might lead you to suffer one because it is a very common
injury, and what you might be able to do about it
so that you can prevent it from even happening. And I think what you have to look at is beyond
the genetic component. Yes. There’s a genetic weakness of the fascia. Some peoples’ fascia
is just not as strong as others’. And I think that’s one of my problems. But
the other thing is, if you have a good amount of strength in your abs, or a good amount
of strength in your groin, you can actually get some issues here. You
can get a, you can become more predisposed to having a hernia. It’s not necessarily an ab weakness that causes
a hernia. I think it’s actually an ab strength, but it’s an ab strength with a lack of control
of the other end that leads to most of the problems. So, having strong abs and having
a weak groin can become an issue. Take out this piece of paper for an example.
If you look at this piece of paper, and I pull in opposite directions on it. I’m pulling
pretty hard. This thing is not tearing, ok. Well, what happens is, if you take this same
paper, and you apply forces in an asymmetrical way, so even though I’m still pulling with
the same strength, if I pull from the top and I pull from here,
right there, all of a sudden, a quick an easy tear, right. One I was pulling up, the other
I was pulling here. You can try this yourself with your own piece
of paper. Same force that I was applying here. So that’s a case where maybe the abs, or the rectus abdominus and the groin muscles
here have equal and adequate strength, but if you’re pulling in an oblique manner, you can have some issues which leads me to
the actual exercise that gave me my 2 hernias. Now, am I saying this is a bad exercise? Absolutely
not. I love this exercise. However, there are things
that we can do wrong in this exercise that would definitely predispose us to having it
cause a hernia. It’s the One-Armed Dumbbell Row. Now, watch
me do this exercise. Here, you’ll see that, a lot of guys will
put their leg out to the side. What you’re doing there is you’re prestretching and putting
tension on the groin right from the start. Ok. So, you’ve got your tension from below.
If you go up to the top here, your core should be really as activated and stable through
any exercise that you do. Now, the problem comes in when I go and I
actually cheat the weight up like I’ve showed you before, and I rotate, I’ve got that added
stretch. So we have a torque and tension and this asymmetrical
situation like I showed you back here where the abs are pulling in one direction and the
groin is pulling with tension from an oblique direction. Now we’ve got some problems. And it actually was the same exercise twice
that I felt an immediate zipper-like burn. On one rep, pulled up, tried to cheat the
weight up a little bit, stupid ass, I wound up feeling the burning
sensation. that was actually the tear that was occurring and then of course in the days
that followed, I started to gradually get a worsening of
that bulge that would come out. So, are you supposed to abandon the exercise? No. Not
at all. What you’re supposed to do is, you try to do this exercise the right way.
If you’re going to have tension in both places which you should, that’s a good stable pelvis,
right, tension from below, tension from above, you
want to make sure that you’re keeping yourself in good alignment not just in this exercise but every other exercise that we do. So, preventing
hernias, the most you can really do is try to maintain proper alignment and maintain
proper tension from above. Remember, if you have just tension in one
place and no tension in the other, it’s just going to pull it in the direction of the tension,
right. There’s nothing happening down here and I
pull up, you’re generally not going to get tears there, but that’s going to lead to a
whole host of other issues. Having a completely weak groin that applies
no tension while you have this dominant ab tension is going to set yourself up for a
lot of other issues including back pain and hip issues and all
that. So that’s not the solution. The solution is to be balanced, but to also
provide your tension as best you can in equal and opposite directions. So, the take home message here guys, you can’t
do anything about this once you get it. Once you get this, you’re going to have to have
surgery. How long you go before you need it? It could
be a very, very, very long time. If you need the surgery, recovery is definitely part of
the game plan. If you can get a laparoscopic surgery like
I had, you can accelerate that process. There’s certain things you won’t be able to do for
a long period of time. Hanging from a bar was one of the hardest
things I had to do after a hernia surgery because the tension that’s in your abdominal
muscles just by holding on to a bar and supporting your body
weight is immeasurable, right. And going back to doing that after you’ve had these muscles cut through in order
to repair the hernia can make it a little bit challenging. However, once you’re back and at it again,
I just try, you’re going to be lifting heavy weights again. You’re going to be able to do everything you
were doing before, you’re just going to have to try to stay very conscientious about your
form. And I have never been more conscientious than
after the second time that I’ve had this happen to me. I try to be in good solid tension throughout
my entire core. Stable from below. Stable from up top. But I try to maintain my alignment. And just like we’ve talked about before with
back issues, you don’t want to apply a lot of torsion under tension. Twisting. Bending over at the waist, and then
twisting is one of the quickest ways that you can blow out a disc when you provide that
flexion with torsion. It’s the same thing here. Always want to try
to be in alignment. Align yourself up. Align your body up with your hips. Align your hips
up with your shoulders. Try to stay square. That’s what an athletic
position is anyway. Trying to be very square with your body. So, guys if you are dealing with a hernia
then there’s hope, ok. There’s things that you can do. If you’ve never had a hernia, try to focus
on the things I’m showing you here. This is just one example in this exercise. And if you’re looking for a program that helps
you to strengthen your abs, and helps you to strengthen your lower body so that you
do get this good balance between the 2 so you can optimize your strength
throughout your body, then head to ATHLEANX.COM right now and get our ATHLEANX Training System. Training like an athlete allows you to create
a muscularly balanced physique from top to bottom. In the meantime, if you found this helpful,
make sure you leave your comments and thumb’s up below. Whatever else it is that you want to see,
guys, I’ll try to make sure I cover it here. Again, sometimes once a week here we break
out the skeleton and we try to make it more anatomy based. I hope you guys find these helpful, too. Alright,
I’ll be back here again in just a few days.

Comments (100)

  1. I'm 15 and have 2 hernia on each side of my groin. greeeeaaaattt

  2. You are the best jeff i didn't knew what was going on every night pain would start and it would get worse as time passed by but as u told i just pushed in that area and i was good as new all the pain went away in seconds, now i can sleep easily. But i wish this could be repaired by the body cause i don't want any surgery, that part makes me sad

  3. Can I train upperbody during the time until the operation?

  4. How long it took you to recovery after surgery? After what time you started lifting light and heavy ?

  5. I can’t find a straight answer anywhere. I have an inguinal hernia from working out. Do I have to stop? What can I do? My surgery is a ways out. I’m 29 and I would really like to avoid starting over again.

  6. How to make fasa strong?

  7. I have a hiatal hernia can I still work out is it bad can I fix it?

  8. Yea I’m not gonna try to “properly do this exercise” I’m just gonna abandon rows altogether and just sub it with pull ups

  9. Wear a core support

  10. Check this out…

  11. I've had two hernia surgeries too.. and I'm currently healing through the second.. exercises are still a must for me. Hope this encourages someone

  12. Came after watching the latest video on onearmdumbbellrow

  13. was watching a weird webm on 4chan and i just HAD to ask, wtf was going on in the video.
    now i'm gonna have nightmares.
    and this video barely calmed me down.

  14. well i have hernia now can i still workout till i get my surgery or should i pause workingout ..cause this is so frustrating to me ?? 🙁

  15. I got 4 hernia just had surgery all 4

  16. Can I get hernia while doing ab-wheel exercise?

  17. Please make more videos on inguinale hernia

  18. Hey Jeff 1 question i hade abdomenal surgerry couple years ago and now when trying to do pull ups i get stomach pain so im Kinda scared doin it every time i try do IT feal like im gonna get hernia

  19. Naw I'll just stick to cable rows or t bars, hernias ain't the life fo me homie

  20. Had a hernia surgery back in 2016 due to heavy workouts and exactly the same mistake in one arm dumbell row.
    Doc suggested me to take a gap of 8-10 months and not hit the gym until then. Now I am not able to find that Doc, he left the country and none of other docs are guaranteeing me to start workout.
    I am too scared to hit the gym again. Can't decide what to do.
    Need some suggestions.

  21. What about fasting for a week and then vaccums to trying accomodate the intestines?

  22. Jeff. What about a video on groin injuries.

  23. That's exactly how I got my Hernia… the one arm dumbell row EXACTLY… the only thing is that I'd perform it on the dumbell rack slightly more inclined in form than flat on the bench… I love that workout too but can't do it anymore… pull ups are my favourite and even that I have to be careful now… – Mehdi

  24. I have hernia at when i was 16 months and i m confused how did i get it

  25. Hi, i got umbilical hernia from heavy deadlifts, any advice/ Thanks

  26. i just came back from the hospital man.. they said that i got a hernia i must stop working out and do a surgery. feels bad

  27. Trying in demonstrating a hernia with a skeleton?
    That was so dumb!
    It's funny how you keep looking at the bunch of bones and the muscle layers aren't there! ??

  28. I feel like I have had that tare feeling in the past but don't have any bulging going on.

  29. I didnt workout for 2 weeks due to a pec tear im not sure how bad its is, till i get it scanned, but now i have this bulge i woke up and i feel it it, hurts a little if i press on it wtf, but before last night i never had nothing, i checked the other side and i ahve a bulge aswell but it doesnt hurt i dont know then what is that.

  30. It hurts like a mf. lol

  31. I am working out with a hernia right now. I am gonna have a surgery 1 month from now. How long do I have to wait until i workout again ?

  32. I'm only 21 years old and already on my second hernia. The first was an umbilical one that I was born with but the second is in my pelvic region. I should probably start following your plan.

  33. the paper analogy is great!

  34. I got hernia on my belly. It's not cool

  35. Can weighted running (like with 30 kg of weight) cause hernia?

  36. He says a lot of good stuff but I have to add that the pain you feel when you get a hernia varies from person to person. Some people like Jeff feel pain, some people don't feel anything. I didnt feel anything when I got my hernia so just know that yall

  37. Are barbell rows as risky as 1 arm db rows ?

  38. Disc Herniation -=- in St,Petersburg, me cured popular method for seven days,

  39. Does a hernia cause testicular pain?

  40. Im never doing arm rows EVER

  41. Does raymond have a shit bag? I think i see the tube

  42. I have backache on my lower right side and it also started effecting my groin. Is this a hernia or possibly something else

  43. 20 years and a pretty big hernia… I felt it for more than 4 years but with a strong caught it popped and got bigger. I had a surgery, and the doctor put a pretty big mesh (i think this is the term) to make it stronger as he said. It's beed 3 weeks now and I'm kind of afraid of the risk coming back. The part where the mesh is it seems stronger and harder, I still have small pains but I'm trying my best not to put pressure there in order to heal perfectly and the body to accept the mesh as a part of it. Any tips guys for me? I would appreciate anything, from diet tips to stuff that should avoid during the recovery. How many months should I wait until I can start working out again?

  44. I got diagnosed w/ a hiatal hernia. Does anyone know of any specific exercises I should avoid w/ this particular hernia? I usually do deadlifts, squats, and bench presses. Thank you

  45. I think I have a fucking hernia from lifting n I'm 17

  46. I was hoping he would say why he didn't operate the 2nd hernia. I've just got my 2nd hernia. 1st one was a birth hernia. Pretty sure it's the squats that I have been doing past year. The abdominal pressure is immense in a squat done correctly ( Which is why I don't have any back issues ). So a bit surprised Jeff didn't talk about the squat at all.

  47. When do you consider surgery?

  48. Dumbbell row fucked me up today right before summer..fuuuuck

  49. Got an umbilical hernia from eating alot and stretching with a full belly… yeah it sucks

  50. I have a pain next to my groin area. I don't see any bulge, but it's this numb feeling. Going to doctor tomorrow. Wish me luck guys. And no more heavy weights for me. I will rather do volume exercise with proper technique with 50-60% of 1 rep max.

  51. so are twisting exercises bad? i think i got mine from doing pull – ups, now i'm wary to do it again.


  53. I have one in my lower back i'm 25, It happened at 23.

  54. Re-visiting after 3 years because I think I just got a another one :/

  55. I have an inginal one ?????

  56. I also have a hernia by shooting jews in brain

  57. Does anyone here know if one handed farmers carry's increase your risk of a hernia vs two handed farmers carry's?

  58. Just had a hernia surgery 2 weeks ago.
    Was on light duty work within a 5 days feeling great at 9 days
    Ready to start training again!!
    Get your shit fixed !!!!

  59. "i could show you all the bulges if I could"

  60. I'm so discouraged.

  61. ahhhhh I plan to go to gym until I saw this. ?

  62. "I'd show you my bulge" OwO

  63. Don’t you think after 2 injuries you should stay away from this exercise
    So many other back exercises that you can do

  64. Contralateral elbow-to-knee crunches is what got me my hernias. 3 years post-op (Shouldice technique) and I can lift as heavy as I want, do most anything really, but as soon as I try any asymmetrical oblique exercise I can literally feel how my sutured tissue gets loaded to the point of re-rupturing for all the tearing combined with eruptive pressure from within. Interestingly, using low weights, I can do your row exercise pain-free unless weighing up to the 3-5 rep range. So I can tell from experience that alternative elbow-to-knee crunches are even worse (for me). A nerve got sutured into an uncomfy position. Sucks for me, but is quite awesome for science, because it is now a hyper-sensitive early-warning system for all intents and purposes.

    Why are the oblique crunches worse? Probably because of the more extended abdominal area and the asymmetry that opens up the muscular lacuna (Hasselbach triangle). Another relevant point: When I do the same exercise without extending so far (i.e. extended leg pointing into the air a bit more, not gettng so parallel to the ground) the pain and perceived vulnerability subsides with increasing lift. 20-30 degrees seems to be quite enough to close up the Hasselbach triangle to the point of having no perceived vulnerability. Been training like that for a period now without qualms.

    Be really careful with arching out your abdomen under core-pressure, especially asymmetrically. You may end up squeezing it out like a pimple. I never got back to playing soccer afterwards, which really sucks when you're young and live in Germany. Don't be me.

    Kind regards, stay safe and stay active!

  65. Thank you Jeff C. – I need to save up for Athlean-X

  66. I worked out today… And am experiencing testicle pain… Then saw this video… Scared as hell

  67. Guess what I just got one today

  68. Just had a hernia surgery 5 days ago. Solid advice in this video, I hope I had understood his message before.

  69. I think I have one. Felt the burning sensation you described while doing windshield wipers (abs). 🙁

  70. Is there a chance some of these issues that are brought up in these comments aren’t a strain instead?

  71. I injured my left oblique doing leg press two days ago; I blame my bunion creating some uneven muscle growth in my legs. I still was able to do the lift afterwards but I knew it was time to take it easy for a while. The pain disappears when I stay still but I have to be careful how I get up and down and I have to poop slower which is not what I would call comfortable–no dairy for me until this heals up.

  72. So doing alternating hanging leg raises is a bad idea, right? I feel it most when I do cable single leg extensions.

  73. "I would show you my buldge but then I'd have to show you all of my buldges".
    I need to use this as a pickup line.

  74. Just got inguinal hernia surgery last week. Jeff what's the best way to start working out around it?

  75. "I'd have to show you all of my buldges" Lol

  76. Thank you for this video-

  77. I having a hernia, can i do pullups?

  78. My Appendix burst and they found a Hernia…. I got a 2 for 1 deal on the removal and repair… 51 and still Learning

  79. What a useful message. U r truly a god to me

  80. A guy with a hernia walks into a bar…excuse me, would you like to see my bulge.

  81. I was doing lots of hanging leg raises and after my abs hurt, but after 5 days of letting it recover, I tried doing them again but as a raise my leg up and slowly bring them down, my abs hurt. After, I feel a mild pain on my lower right abdomin whenever I raise my legs up, there's no bulge in the area though but it's taking a while to heal, yet again I haven't been doing leg raises for a long time and only just started last week, the pain doesn't hurt if I bend over or try and sit up but only raise my legs, my only concern is that the pain hasn't gone away in the past few days, could it be something else?

  82. Athlean X is just pure gold. No one in the game goes into this deep and SPECIFIC niche subjects. Most other people usually just do How to's and "get better at this". That's cool but you just appreciate athleanx topics more especially when you get to intermediate levels and encounter issues specific to you. So KUDOS ATHLENEX

  83. Wish I saw this months ago. Heavy dumbbell rows using the form he showed are a huge staple in my back day and I’ve recently found out I have an inguinal hernia bringing me the gift of no lifting for 4-6 weeks after surgery, not excited!

  84. It sucks to hear you say that I will eventually have to get surgery for my hernia. I was thinking I could maybe fix it with exercise

  85. It seems that the exercises of abdominal obliques ( I. E. Russian twists, oblique crunches, wipers) pose the greatest risk for developing inguinal hernias, as these muscles with their fascias are the main components involved in the formation of inguinal canal…exercises which increase intra abdominal pressure, especially asymmetrically, E. G. Single leg raises are also a risk factor

  86. I done 1 arm db row 2 hours ago….. after watching this my hernia hurting

  87. Wait ! Wait! Bro
    My balls pulling me to floor ida

  88. If you already have one or maybe more hernias, is it safe to try to work out and get back in shape?

  89. many people don't need surgery. please read latest research, it depend what's your symptoms like and what hernia you have! Also proper diet and exercise can help to cure it, not for every case, but possible!

  90. I think I got one last night rushing to put the heavy weights back on the rack from a flat bench position. I immediately left the gym and started praying lol. Watched this video today. I think I will be ok. Be careful out there.

  91. I've been training for 15 years. However, I only recently started doing decline barbell and dumbbell bench press, which has led to pain in my inner thigh area. Booked in an ultrasound scan. Hoping it's not a hernia. Any advice on how to avoid groin pain when doing bench press movements would be much appreciated!

  92. Oh crap…I was just doing some simple pushups and got a sharp pain in my nuts. I looked down there and had a lump right above my groin… It went down, but I have a feeling this is the problem. I appreciate the info, but I feel very weird right now…LOL

  93. i quit lifting weights 1 year ago because the risks are just too high, and youll lose your gains which makes it all useless. since i got a hernia, body weight exercizes was the alternative. just use weights when u work out legs. i got a hernia. elbow pain, back pain. the risks just arent worth it my dawgs.

  94. Jeff’s one weakness is his fascia

  95. Hey..first of all I'm a big fan of your videos.
    I had a question,wanted to know if pull ups and push ups can cause hernia?your answer would be highly appreciated ?

    Keep up the good work,you inspire a lot of people across the world ?

  96. Unless it's an athletic hernia.

Comment here