mrsamct
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 Posted: Tue Sep 06, 2011 12:44 pm Post subject: Inguinal Ligament Exercises |
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The groin area is a very sensitive area and any injury to the same can cause not only severe and chronic pain and discomfort, but can also interfere with the smooth functioning of the muscles of that area, thus thwarting the mobility and the action. The inguinal ligament (white band of fibrous, elastic tissue) is the main ligament that is responsible for supporting the area around the groin and keeping it safe. Its main function is that of preventing the onset of an inguinal hernia or the protrusion of certain portions of the intestine into the muscles of the groin leading to groin pain.
An inguinal hernia comes about when a portion of the intestines spills out of its normal place and falls into the groin area. This comes about due to an injury to the inguinal ligament and causes for discomfort. While a surgery is oft recommended for correcting the hernia, certain inguinal ligament exercises have to be brought into order as a part of the inguinal hernia treatment. These help in strengthening the ligaments so that a relapse of this form can be prevented. In the following section, we will look through some of the exercises for inguinal ligament injury that can be carried out well enough.
Inguinal Ligament Workout
The first rule when carrying through any inguinal ligament exercise is to keep in mind that there should be no strain put on the groin region or the injury lest the hernia worsens. This automatically translates into preventing any action that involves putting pressure on the area by lifting heavy weights, or bending way too much. Then, what are the kind of inguinal ligament exercises that can be carried out? Here are some of the same.
Walking
Walking is one of the most ideal exercises that can be started out on. It does not put any strain or pressure on the system and yet works to strengthening the body and muscles. These go a long way in increasing the heart rate and burning off of extra calories and fat. Which then helps in getting the pressure off of the system and strengthening the entire abdominal and pelvic region. For maximum effect, walk at a steady pace for at least 45 minutes and concentrate on maintaining a steady and brisk pace.
Swimming
Swimming is another very effective cardiovascular exercise. The water provides for a medium that minimizes the impact of external forces on the inguinal ligament injury as well as leads to the strengthening of the entire body structure and thereby the ligaments as well.
Static Cycling
Static cycling is done by using a machine which has a chair placed on a cycle and is used to carry forth a low intensity workout. If this equipment is not available, then air cycling (lying on the back with the knees bent at 90 degrees and carrying through the cycling action) can also be done. This exercise directly focuses on strengthening the pelvic region.
Range of Specific Exercises
Other than these exercises, there are certain other specific exercises that you can carry out to help with this condition.
Pillow Squeeze
1. Lie on your back on an exercise mat and place your hands on the sides. Your head should comfortably rest on the ground.
2. Bend your legs at the knees so that the soles of your feet are firmly placed on the ground.
3. Take a soft pillow and place it between your knees.
4. Now squeeze the pillow and hold the position for 5 seconds.
5. Release, rest for 3 seconds and squeeze the pillow again.
6. Repeat 10 times.
Knee Stretch
1. Lie on your back, place your hands on either side and let your head rest comfortably on the floor.
2. Bend your knees at a 90 degree angle so that the soles of your feet are firmly placed on the ground.
3. While the knee caps are touching each other, start taking the right knee to the ground and stop about 30 inches from the ground. Make sure that the left knee is upright.
4. Hold for a count of 5 and bring back to the center position.
5. Repeat the same procedure on the opposite foot and do 16 repetitions on both sides.
Hamstring Stretch
1. Lie on your back and place your head on the floor.
2. Bend your knees at a 60 degree angle so that the soles of your feet are placed firmly on the ground.
3. Take an elastic band and take it around the sole of the right foot.
4. Now lift the leg straight up in the air while holding onto the band.
5. You'll feel a stretch in the thighs and a slight stretch in the pelvic region.
6. Hold for a count of 5 and then bring your foot back down.
7. Then repeat the same on the other leg and do 10 stretches on each leg.
Hip Rolls
1. Lie on your back and bend your knees at a 90 degree angle, placing your soles flat on the ground.
2. Extend your arms on the sides. This is your neutral position.
3. Bend your hip to the right side as much as you can.
4. Hold for 5 counts, then come back to the center and carry the same on the other side.
5. Repeat 10 times on either side.
These are fairly easy exercises that can be carried out and will aid the treatment and recovery as well as prevent the onset of other symptoms of inguinal ligament tear and injury. But given the severity of the condition, which will change from one patient to the other, it is always recommended that one consult a doctor and then carry forth with these exercises. Not without. Never without.
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