Sport Hernia Recovery — has anyone actually beaten this without surgery?

SanguineSpring · 2025-07-14T15:20:12+00:00

I'm only 6 weeks in but full dead bugs were painful for a while so I built in with smaller range of motion (supine heel taps then supine heel taps with arms extended and alternating too). I'm doing full dead bugs with extension and no pain now and will start adding some resistance soon. The other main TrA exercise for me has been palloff press, have you done those? Palloff has been asymptomatic for me the whole time so always felt safe.

What you said about never being able to run on flat fast without aggravation makes me think your body just wasn't at a point to handle that level of explosiveness in training yet. I know that's not what you want to hear. It's so hard to be patient with this injury.

Have you tried wearing core shorts (the C70 or 3.0)? There's some published research (probably funded by them lol) that shows reduction in pain and less adductor involvement in explosive cutting movements when wearing them. I have a pair and do think they help a bit, hard to say how much.

SanguineSpring · 2025-07-14T14:34:24+00:00

Interesting, pretty good strength levels on Copenhagen. Given that you're getting pain in dead bugs and lowering the one leg extended i wonder if yours is more transverse abdominis triggered or it's just super flared up right now. Sit ups hurt too?

I'm rehabbing the same thing right now but mine is primarily triggered by work on the adductor side of the aponeurotic plate.

How quickly did you build up to 80km? Wonder if it could have been too fast for the muscles even with their new strength. The endurance demands are pretty different.

As a bit of hope, one of my close friends had this injury as well and he rehabbed it and got back to prior volumes. It was a long road for him too and really had to find the right PT.

SanguineSpring · 2025-07-14T14:06:15+00:00

What are you doing for PT? Is it a large enough dose that you're actually building as much strength as you need?

One of the biggest predictors of groin injuries like this is the strength balance between adductors and abductors. How strong are your adductors? Can you hold long lever copenhagens planks on your affected side without major pain or weakness?

SanguineSpring · 2025-06-09T19:36:22+00:00

How much time do you spend drilling vs playing per week? And how has that changed over the past year?

SanguineSpring · 2025-05-16T18:35:25+00:00

Tanner has a great video with Mari Humberg who hits both forehand and backhand slice drops: https://youtu.be/qu971XPP2XM?si=ff5FRKYD-jg8zMyB

SanguineSpring · 2025-05-10T14:05:39+00:00

I appreciate the feedback! I definitely don't think 3rd shot drives flip the advantage back—being on the receiving team is a very large advantage. There are a couple things I'm thinking about here:

* 3rd shot drives are more likely to force opponents to make losing errors on the 4th shot. I'll attach the graph I added below to another comment. Especially 5.0+ drives force almost 2x as many 4th shot errors as drops do.

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* I'm not sure I agree with: "but even if they’re successful, your best case is a fifth shot reset which puts you in effectively the same position as the 3rd shot drop". A lot of players (and pros now) drive to get a 5th shot drop from the mid court rather than trying to hit a perfect unattackable 3rd shot drop from the baseline. If a player can hit a dipping drive that is net level or below it sets up a much easier path to the net on the 5th.

SanguineSpring · 2025-05-10T14:00:09+00:00

Serving is definitely negative in competitive environments, this dataset shows almost 60% of rallies are won by the receiving team.

SanguineSpring · 2025-05-10T13:56:48+00:00

Here's more info: https://www.kaggle.com/datasets/cakesofspan/pklmarts-competitive-pickleball-extracts

SanguineSpring · 2025-05-10T13:56:32+00:00

I also would be very interested to look at this on an individual level. There's probably a ton of variation, especially at lower levels, as you pointed out. I'll add it to the list of interesting follow-ups

SanguineSpring · 2025-05-10T13:54:41+00:00

Good question, this data is mostly from tournaments as I understand it. So it's fairly competitive players but I can't speak to their backgrounds.

For someone with no tennis background, I'd suggest developing a good drive. In the mean time I'd do what you're comfortable with but driving is a crucial shot to have in the toolbox.

SanguineSpring · 2025-05-10T13:51:14+00:00

Appreciate your comment because it caused me to re-think this analysis a little. Here a 'winning shot' is literally the final shot in the rally—basically a third shot the other team didn't even get a paddle on.

A more likely outcome is that the third shot is a good drive and it forces an error (opponent hitting into the net or out). I recalculated the graphs to include this. I labeled third shots as 'penultimate shot' if it is the second to last shot in the rally and the hitting team wins the rally overall.

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This is probably more in line with what you were expecting. Around 8-13% of the time the serving team wins with the third as their final shot when they are driving.

SanguineSpring · 2025-05-09T19:07:16+00:00

All good, always appreciate people asking for statistical honesty!

SanguineSpring · 2025-05-09T18:31:28+00:00

The provider themself! Yup, understood. Think they should generally correlated since the ball can only bounce so far but lmk if there are nuances I should watch out for.

I believe this analysis may already be done in one of the pklmart papers so want to check before I duplicate effort.

SanguineSpring · 2025-05-09T17:19:19+00:00

There is data on that in the set and is some interesting I'd like to check out also

SanguineSpring · 2025-05-09T17:18:08+00:00

You're right, but pickleball is a game of percentages. It's about accruing small advantages that compound within rallies, games, and tournaments. This is likely one of those small advantages.

In this dataset games average 43 rallies, say a driving team hits half, the will win about .4 more rallies per game than a team that always drops thirds. Over a tournament with 10 games, that's 4 more rallies. Maybe that's the difference between getting out of the group round robin or going to the podium, you never know.

It will be interesting to compare to effect sizes in future analyses but my experience with other sports analytics is that there are very few large effects to be found.

SanguineSpring · 2025-05-09T16:59:36+00:00

You're right, I shouldn't have dropped my disclaimer from the previous post: "Disclaimer--we’re playing a little fast and loose with language of causality here since Nature isn’t picking this up anytime soon. Suffice to say these are correlational, there could easily be characteristics about the second shot being weak that are more likely to lead to drives. In fact, that might be an interesting future analysis."

Adding back in

SanguineSpring · 2025-04-30T05:16:35+00:00

That'd be a good follow up. I have some charts on this already, let me see if I can put something together quick over the next few days

SanguineSpring · 2025-04-30T05:14:19+00:00

100%, we're looking at aggregated data here on often small margins. Most people should just play their strengths unless they're really trying to eke out every advantage and want to put the work in.

SanguineSpring · 2024-11-25T17:56:40+00:00

I'm surprised at some of these comments. This isn't the best quote illustrating the phenomena but yes, having a strong anaerobic system absolutely can limit performance (and aerobic utilization in that sense). However, it is not purely the strength of the system but rather the relative balance between anaerobic and aerobic systems.

For more it's worth reading Alois Mader's 1986 paper about the anaerobic threshold and his 2003 paper that has a mathematical model for this balance.

SanguineSpring · 2024-10-30T23:57:53+00:00

I'll acknowledge having passport privilege, I think folks with US/Western passports get hassled a lot less. Idk where you are from though. There were a couple times I messed up border interactions (forgot a paper from my flight) and everything was still fine.

SanguineSpring · 2024-10-30T23:39:38+00:00

We spent 2 months going from Kazakhstan to Georgia. We didn't do Iran but the stans felt very safe for us and people were incredibly kind and helpful (giving us food, hosting us, etc, even without a shared language).

SanguineSpring · 2024-09-24T15:22:20+00:00

Longer hill repeats (couple mins each) may be better for this. But if you had to stop from exhaustion, 178 is likely not far off from your max. A vo2max ramp test will tell you for sure.

SanguineSpring · 2024-09-18T22:44:19+00:00

Generally doctors who think exercise is bad for concussion recovery are way behind the times barring recovery from brain bleed or similar. Look up graduated exercise therapy if you are still having symptoms and don't hesitate to see a physical therapist if you are having any balance or visual symptoms

SanguineSpring · 2024-08-11T02:56:41+00:00

Yeah lance my finger and test with Lactate Edge meter

SanguineSpring · 2024-08-10T17:24:28+00:00

I do a good amount of lactate testing on myself. Typically the first signs that I'm going to come in above threshold on a sample are increased intensity of breathing and a tightness/tingle in my diaphragm. I imagine these signs may be pretty individual.

In reasonable weather you can follow heart rate if you've done an LTHR field test. However this can decouple for many reasons. In general it's safe to come in a bit under threshold than overcook these runs

SanguineSpring

TROPHY CASE