*** OFFICIAL INGUINAL HERNIA RECOVERY Thread ***
This thread is dedicated to hernias, hernia recovery, hernia survivors, success stories.
[B][I]I am here for any MISCer or BB.com member if you need motivation help, advice, encouragement, words of wisdom, hints, tips, tricks, or just a fellow friend who truly knows what you are going through. Please, I welcome you to PM me. If need-be, I will give you my phone number and we can talk it through.[/I][/B]
[B]What is an inguinal hernia?[/B]
An inguinal hernia is a protrusion of abdominal-cavity contents through the inguinal canal and in most cases this is the intestines breaking out of the intestinal wall forcing its way either out bulging in the lower abdomen or pushed towards the ball sack (may not have bump showing).
[B]Are the common?[/B]
They are very common (lifetime risk 27% for men, 3% for women), and their repair is one of the most frequently performed surgical operations (about 600,000/yr in US). The possibility for hernias through the inguinal canal in males is much greater because they have a larger opening and therefore a much weaker wall for the intestines to protrude through.
[B]How does this happen?[/B]
Causes range anywhere from lifting heavy objects to something as simple as a harsh cough. In weight lifting, a hernia may occur if too much weight is being used or if improper form is being exercised while lifting.
[B]ShoulderBrah's Story:[/B]
I was doing my usual 4 sets of 245 lbs for 8 reps with squats on leg day. I was never shown correct squat form and thus found myself leaning too much forward, my chest caved, the weight was too heavy, and instead of bailing the weight off, I forced the squat up and racked the weight. I did not notice anything out of the ordinary at all. I went on to do leg presses. The following days/weeks, I noticed a moderate pain in my lower abdomen region and my groin area. I had it checked out by 2 doctors and both confirmed that I had a inguinal hernia. You can find correct squat form here: [url]http://forum.bodybuilding.com/showthread.php?p=649409553#post649409553[/url]
[B]What should I expect during recovery?[/B]
[I]Days 1-5: [/I]
I sat/laid in a couch recliner 100% day/night sleep/eat/watch TV. Never left the couch.
When cough/sneeze, brace surgical area by holding with hand while sneeze.
When walking to bathroom, be careful, hunch over and waddle.
When taking a crap, DO NOT try to poop, just sit there until your body forces it out on its own (might take up to 30 minutes).
When taking a pee, do not force pee out. Let it flow on its own.
Go to walmart and buy tighty whities. This supports ball sack.
Your ball sack will swell up with fluid. This will cause discomfort.
I put a small pillow/blanket under balls to prop them up while sitting/sleeping in recliner.
[I]Days 5-7:[/I]
Slowly began to walk around (waddle). It is good to walk and straighten body out so stretch surgical area to get blood flowing. I went to the mall and walked for 2 hours.
Continue wearing tighty whities to support ball sack. Sack is still filled with fluid.
[I]Week Two:[/I]
I stopped taking the pain meds after 7 days because they made me nauseous and sick feeling.
I started slowly jogging. This is recommended for blood flow.
I continued to sleep in the couch recliner.
Continue wearing tighty whities.
[I]Week Three: [/I]
I began sleeping in a bed. It was uncomfortable to lay straight.
Continue wearing tighty whities.
[I]Week Four:[/I]
I got brave and went to the gym. I lifted 10 lb dumbbells for curls/bench/tricep overhead.
This was SOOO important for ego. The first 4 weeks is depressing. You will think lifting is all over and you are crippled for the rest of your life.
[I]Month Two: [/I]
I tried to get into a 4 day split routine. This built my confidence and got me excited. TAKE IT SLOW!!! Even if you think the weight is easy, I started with 10 lb weights and went up 5 lbs every week working my way up to my normal lifts. I returned to normal lifts after 12 weeks. This time frame will vary.
[B]What type of time frame will I be expecting for surgery and recovery?[/B]
[I]June 16, 2010: Caused Inguinal Hernia[/I]
July 10, 2010: Doctor Felt Hernia and Scheduled Surgery Date
[I]Aug 10, 2010: Inguinal Hernia Surgery (Out Patient)[/I]
Sep 13, 2010: Started lifting 10 lb weight for all exercises and started "Full Body" routine
[I]Sep 20, 2010: Started lifting 100 lbs on most exercises and got back into 4 day split[/I]
Oct 25, 2010: PR on DB Inline Bench, 100 lb DB's
[I]Nov 16, 2010: PR on Flat BB Bench, 275 lb maxed out[/I]
At this point in time, I was fully recovered for upper body exercises.
[B]What should I eat?[/B]
Increase your protein intake tremendously.
Take your multi-vitamin and pain meds.
Eat as clean as you can.
Eat at maintenance since recovery is sitting 24 hours/day.
[B]Things to Expect during recovery:[/B]
Doctor and Surgeon told me that the surgical area will heal 99% after 6-8 weeks. After this time, it will be as healed as it ever will be.
However, the first year, a good amount of scar tissue forms. This actually is a benefit because it causes the mesh to become stronger.
The first two weeks, my surgical area felt numbed and tingly.
[B]What is the pain/discomfort I feel after running/lifting?[/B]
Running causes blood to flow and stretching of the surgical area. This is a good thing. You will experience discomfort for a day or two.
Lifting weights... if you feel pain or discomfort in surgical area while working out in gym, STOP!!!!! Stop immediately and go home and rest.
If you want to know what to exercise or what to stay away from in the gym, just don't do any exercises that will cause your abs to tense up. Examples include, leg extensions, leg curls, squats, deadlifts, leg press, situps, crunches, standing curls, standing shoulder press, power cleans, etc.
I slowly got back into deads and squats after my 6 month mark. Here is a video MUST WATCH for squats: [url]http://forum.bodybuilding.com/showthread.php?p=649409553#post649409553[/url]
DO NOT DO ANY CRUNCHES OR AB EXERCISES!!! I would probably wait about a full year for the area to heal and the scar tissue to solidify the abs and mesh.
[B]If you feel no pain/discomfort during your workout, but feel dull ache/discomfort the follow day/week:[/B]
This was normal for me. There were SEVERAL occasions when I had to go back to the doctor and surgeon to have them check out the area and do the hernia check again to make sure I did not re injure it. This was mostly a confidence/head game that I had to overcome. I still to this day have a bad day or a bad week to where discomfort bothers me, but it surely goes away after a couple of days or a week.
I was so paranoid about re-injuring it. The doctor assured me that my surgical area will be ready before I am mentally ready. Remember the area is 99% healed after 6-8 weeks? This still [B]doesn't[/B] mean that you should start off lifting your 315x8 bench press in week 9!!! Start off small and work your way up slowly. Be careful not to put any pressure on your abs/midsection.
[B]Getting back into Squats/Deadlifts![/B]
If you are sitting at 6 months, you probably feel like you may be ready to get back into these two exercises. In my case, I was fine. I started squating and deadlifting the bar. This was humiliating but entirely necessary. I slowly worked my way up. I has been exactly 8 months for me now and I have finally reached the point of deadlifting 315x8 just as I used to before my injury. There are times that I feel pressure in my abs and I stop... or sometimes I'll just do 225x8. These are just examples of my experiences.
I started squating again. Watch this video series: [url]http://forum.bodybuilding.com/showthread.php?p=649409553#post649409553[/url]
I began squatting at 6 months with bar and then at 7 months 135 lbs, and now at 8 months, I can squat 185x5 with no issues. I am still working slow not rushing because I know it is not worth going through this again. I don't want to get another hernia.
[B]Motivation/Encouragement:[/B]
I know that this is one of the toughest things you may have ever gone through. It is humiliating, demoralizing, humbling, painful, makes you angry, impatient, etc. Healthy lifters in the gym that have never faced a hernia have NO CLUE how lucky/fortunate they are!!!
[B][I]I am here for any MISCer or BB.com member if you need motivation help, advice, encouragement, words of wisdom, hints, tips, tricks, or just a fellow friend who truly knows what you are going through. Please, I welcome you to PM me. If need-be, I will give you my phone number and we can talk it through.[/I][/B]
This thread is dedicated to hernias, hernia recovery, hernia survivors, success stories.