how to prevent hernia?

[maxhp]

all this hernia talk has me scared, ive only been weightlifting for 5 months

is their any precautions i should do to make sure i dont get a hernia

[dubano]

heavy deadlift lockout walk



just kiding...


heavy duty abs and obliques work, like
dicline weighed sit ups
full contact twist / saxson side band

3 sets of 5

[FNULNU]

www.herniasolutions.com

Hernia Prevention

There really is no sure-fire way to prevent a hernia. Anybody can get them. The best thing you can do to prevent a hernia is to stay healthy and:

* Practice good nutrition. It'll help you avoid the constipation that can lead to straining during a bowel movement. It'll also help keep your muscles healthy.
* Don't smoke. If you do, quit. Chronic coughing from lung irritation can put you at increased risk for a hernia. It can also cause one to recur.
* Do regular, gentle exercises to tone and strengthen your abdominal muscles.
* Maintain a healthy weight. If you are overweight, try to lose some weight to ease the pressure on your abdominal muscles.
* Use proper lifting techniques and avoid lifting weights that are too heavy for you.

An Exercise to Prevent Abdominal Hernias

Wondering what you can do to help prevent an abdominal hernia? Try strengthening your abdominal muscles: lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders on the floor, lift your buttocks and back. Repeat ten times. Consult your physician prior to starting any exercise regimen.

Please note: Strengthening the abdominal muscles cannot make a hernia go away once it has appeared. In fact, abdominal exercise may make the hernia worse due to increasing pressures inside the abdomen.

[user23960508710783]

all this hernia talk has me scared, ive only been weightlifting for 5 months

is their any precautions i should do to make sure i dont get a hernia

Simplest thing is to wear a belt when doing heavy lifts.

To some degree it is genetic, but if you practice common sense, and wear that belt, you should be fine.

A lot of guys get hernias, but most don't. I wouldn't worry too much about it, just be smart about how you train.

[mjemirzian]

Most guys get hernias from trying to squat or deadlift too much weight, or overtraining the abs while neglecting the lower back.

Just be safe and sane with any exercise that stresses the abs (or any of your muscles).

[LifeGuru]

Abs are so important!

[jvfranklin]

I've never understood how wearing a belt will prevent hernias. I've worn them when squatting, and feels like my abdominal pressure skyrockets. It's not holding anything in in the places where you get hernias, ie lower abdominals and groin, so what exactly is it doing for you? Seems like it'd just make things burst open more quickly.

[acrobat2000]

I've never understood how wearing a belt will prevent hernias. I've worn them when squatting, and feels like my abdominal pressure skyrockets. It's not holding anything in in the places where you get hernias, ie lower abdominals and groin, so what exactly is it doing for you? Seems like it'd just make things burst open more quickly.

Your thinking mirrored exactly what I was thinking as I read this thread although I must say I really don't know.

[acrobat2000]

http://www.muscleforlife.com/do-weig...ng-belts-work/

"While a weightlifting belt does increase intra-abdominal pressure, this effect has no bearing on the amount of force placed on the lower back muscles.
Wearing a weightlifting belt dramatically increases blood pressure, which may increase the risk of stroke or heart attack for those with pre-existing conditions. This may contribute to the incidence of hemorrhoids and hernias, although this is just conjecture.
Weightlifting belts tend to give people a false sense of security, enticing them to try to lift more than they normally would. This can increases the risk of injury."

That's pretty much what I would think too. These belts seem a bad idea to me.

[SurgeonBrah]

breathe properly during heavy lifts, if you hold your breath whilst contracting (particularly during heavy deads/squats) you are drastically increasing intra-abdominal pressure (just like people who get hernias from bad diet lacking in fibre are always 'straining' for a chit).