Hernia is a condition wherein organs are dislodged from their proper place due to excessive forces and weakness in their containing tissue membrane. When this happens, you might have to undergo hernia repair surgery in Sydney. Prevent this through the following measures:
Ample Warm-up
Don’t do any strenuous activities without performing a warm-up routine. You need to loosen your muscles to avoid pulls and strains. This should be a basic part of all your exercise programs. It doesn’t have to be anything long or special. You could just move your arms, hips and knees in circles going both directions. You could also jog slowly for about 10 to 15 minutes to elevate the heart rate just a little bit. Never sprint without a warmup because this will only increase your risk of injuries including hernia.
Strong Core
Since there are lots of organs inside your abdomen, you should pay attention to this area and try to strengthen it with a few moves. These include planks and crunches. To do a plank, just go into a horizontal position as if doing a regular pushup. Then lower your body by placing your elbows on the ground. Make sure that you are keeping it straight from head to feet. Tighten your ab muscles to support the middle section. Hold this position for a few seconds to a few minutes depending on your fitness. Do side planks as well by leading on either left or right, supported by one elbow while the other arm points upward.
Rest After Strain
If you are doing strenuous activities like lifting heavy weights, be sure to dedicate some time to rest your muscles between each repetition. You cannot keep lifting one after another if you are pushing your fitness with massive resistance. Something will give way if you do this and it will not be good for your health. In fact, it will probably be painful. Take a moment to breathe in and breathe out. Relax and let the tension dissipate. Once you have recovered, you can take a crack at another rep. Just remember that you must always have good form throughout the movement. If you can’t do this, then it’s time to call it a day.
High Fiber Diet
Sometimes hernia can be brought about by sudden unexpected strains. For example, you could be in the toilet trying to empty your bowels to no avail because of constipation. This can be extremely uncomfortable. You will be lead to exert a great deal of force just to let things out. Muscles can be pulled and tears may develop internally. You can avoid this by having a high fiber diet that makes elimination much easier.
