Hernias are one of the most common injuries suffered by men, with over 25% of all men likely to suffer one in their lifetime. That said, when you consider the increased risk in populations who lift weights, the numbers become even more staggering. The question is, what happens if you get a hernia? Are your days of lifting weights over? In this video, I’m going to answer the most common questions about hernias and tell you what to do to fix a hernia if you get one (if you even need to).
First, it helps to discuss a little bit about what a hernia even is. There are many different types of hernias but the one that is most commonly seen is called an inguinal hernia, which occurs in the inguinal canal or groin.
At birth, you are born with a weakened tissue in the lower abdominal wall due to the opening that never fully closes called the inguinal ring. When intra-abdominal pressure rises, such as though coughing, sneezing, or lifting heavy weights, the contents of the abdomen can be pressed against this hole causing it to gradually break down over time.
At the point that the hole is large enough, some of the internal structures, like the small intestine, can be pushed through the hole while still under the skin of course which can cause a dull or sharp ache in the groin area.
Anyone that suffers a hernia when lifting will likely see a visible bulge in the area just to the right or left of the pubic area. The question then becomes whether or not you should have hernia surgery to fix the problem.
If you were to opt for surgery there are two types of repairs that are performed. The first is one that isn’t often done anymore due to its increased failure rate. This is called a high tension repair. It involved sewing up the hole from the outside in. The sutures often break however as soon as IAP increases in the abdomen through any of the activities listed above.
On the other hand, the mesh surgery is something much more commonly done these days. It is called a low tension repair because the hole is never attempted to be closed and the tension on the tissues in the area remains low. Instead, a large piece of mesh is implanted on the inner abdomen that covers the hole and prevents the contents from pushing through the hole. Even if the hole becomes bigger over time, the mesh is large enough to cover the area and prevent aggravating the symptoms again.
I had two hernias in my life.
The first was repaired laparoscopically with a mesh and has been holding up well for the last 10 years.
The second occurred while demonstrating an exercise I was instructing you not to do, the one arm dumbbell row, back in 2013. I have lived with this hernia ever since and have opted to take a watch and wait approach. This is something that many choose to do as well but is it the right thing to do?
If you choose not to get surgery you have to understand the risks and what type of things you need to be on the lookout for. First, you should try and avoid exercises like the one armed dumbbell row. The offloaded arm combined with the position of the knee up on the bench and the back leg behind you creates increased tension in the area while allowing gravity a better opportunity to push the inner abdominal contents down.
A tripod stance on the exercise fixes many of the limitations that come with the performance of the exercise done this way.
The other thing to be mindful of is the use of exercises that greatly increase intraabdominal pressure (IAP) like the deadlift, squat or even leg press. I’m not saying that you have to forego these exercises if you have a hernia. Not at all. In fact, I think that would be a greater mistake in the long run if you did. You simply have to understand that these exercises require greater bracing which increases IAP and places more inner to outer pressure that can increase risk of further herniation.
Lowering the weight on the exercises a bit while wearing a belt can help to mitigate some of these stresses. The belt gives your abdomen something to press into while helping to keep the abdominal contents centralized. The lighter weights will decrease the increases in IAP that substantially heavy weights demand. You may explore alternative bracing techniques as well that decrease the need for IAP a bit by including a focus on isometric stabilization of the rectus abdominis and transverse abdominis.
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Chris Wright
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Thank you for Making this video form now on I will be careful during exercises will not let my ego do the work
So Jeff if we’ve had a repair should we just avoid squats, deadlifts totally. I’m really worried about getting back to training
Its not fair at all, 196.000 viewers until i get the ring about new movie, i will never win its impossible.
@Alnashief Mohammad this
Jeff the kind of guy that eats all chewables in pairs just so he can exercise both sides of his mouth and not cause imbalances.
Jeff probably thought about getting a hernia deliberately on the other side to have that same cosmic balance and symmetry
Mirk that’s a very funny line
Damn Jeff, you scared me. I thought you had your THIRD hernia and it was from single arm rows again! Stay safe bro.
I got all cold when I saw the notification, thinking just that. Always expecting disaster.
Waiting for the “Right when I was planning on getting a hernia today, this man is a magician” comment.
Bro Jeff is not giving us mercy. Shower us yet another of the fucking pec tear without warning
@Ali Abrar Sayed do you have a jutting out raised area in the spot, like an abnormally large bump? (that’s perhaps purple)
If so you likely have a hernia as he describes it and I had. And I’m telling you from experience you have to get that taken care of ASAP. Read about how bad it can get if left untreated (particularly certain kinds of hernia, like umbilical, there are others)
@Ali Abrar Sayed Then perhaps you are overthinking it! :)
Jesses face and that caption had me rolling. He didn’t see that one coming. Hahahahaha. His facial expressions are priceless. You can tell he respects and is totally amazed at Jeff. Awesome info and always fun to watch. Great video
Could you make a full in depth video of how to completely brace your core? I feel like there’s not enough information out there on all aspects of bracing like how to breath, bracing your pelvic floor, etc.
https://youtu.be/dtB7z6l6U9s
Alan Thrall has a great guide.
Jeff doesn’t know, he’s had two hernias
Yepp good question, that’d be really helpful
Make sure not to listen about breathing out before a deadlift or squat
So, Jessie’s contribution to this video was getting burned by Jeff. Got it
I’m really scared of squatting & deadlifting now. Darn.
@Mista StealyaBooks what are weighted leg ups? leg raises? or leg press?
@Arnas Cekanskis it’s where u hang from a pull up bar, grab dumb bells or kettle bells with your feet and lift your leg up to the air for an ab/lower back/shoulder workout. Great and effective, but very risky
@Mista StealyaBooks gotchu, thanks
Be careful, ive gotten hernia and recently got it fixed by the way.
@TheKisj Deadlifts and squats only put you at risk if you’re already genetically predispositioned to it, IE your born with a weak abdominal wall which is genetic. Train with a belt you won’t get a hernia. Also if you use a belt properly, It helps your abs contract during the lift. It won’t weaken your abs like some people thing but the opposite.
https://www.youtube.com/watch?v=3coLPynaROs&t=332s
Never thought an Athlean video would make me unconfortable but hearing about your guts spilling out certainly did for me.
Reality sucks
Trust me its worst when you see it on your stomach… Happened to me
@MR CAT now i am really afraid to workout !
@Sachu V Nair nah dont be, just be smart about it. Honestlt wish i knew what a hernia was before i got it. It has been a month and a half since surgery and soon i should begin to train again. Although im swithink to calistenics, it’s safer and more natural i guess.
Tbh it comforts me knowing Jeff had a hernia and was able to overcome it.
Remember he’s a mutant, we are not
I recently got it operated
Overcome? He is an olímpic god xD
Absolutely.
It’s definitely possible. Been doing it for about six years. The key is not watchful waiting, but proactive intervention to counteract what contributes to getting the hernia in the first place.
Omg the pec tear footage randomly showing up again. Can’t escape it.
I managed to escape this time, thank you brain and eyes, you guys rock.
*EVERY WHERE. AHHHHHHHHHVFEJKALVSFUAEISPVFBJWAIVP;FJIWP WHENEVER I SEE IT I CANT NOT WATCH IT!!!!! BUT THEN WHEN IT HAPPENS…. WHEN THE FUCKING PEC JUST POPS UP ARRHGHGHGGHHGVHHHHVH ITS LIKE WATCHING ANOTHER MAN GET SOMETHING LAUNCHED INTO HIS NUTS BUT WORSE*
Dude right?! He’s sneaking it in there. I just want it to stop lol
Literally horrifying
I didn’t know that and never heard of it. I hate when people randomly throw in things like that. Now I cannot sleep.
Literally had to put my hand over the screen when he showed the pec tear. I can’t see that again….ugh….traumatic.
I kind of think it’s fascinating
Sad
@The BLACK KNIGHT 3:20
I did the same!
I hid my face lol
This is hands down the most disturbing video on this channel and I still commend Jeff and Jessie for putting it out. Never knew my belt was literally holding my insides during DLs.
My grandpa had hernia for many years, and last year, when he was 88, he got the same surgery as Jeff. He is very happy.
You tell him to go easy on the squats.
Belt not good advice bec it will increase pressure underneath!!
Jeff got 2 hernias to avoid hernia imbalance
That makes perfect sense.
Best comment ever
I wish my doctor would have shown me this video to understand what I had going on.
Jesse realizing he is essentially the stunt double :p
Damn, I was planning on getting a hernia today, this man is a magician