8 Sports Hernia Exercises That Actually Help You Get Back to Sport

Athletic pubalgia recovery takes more than rest, it takes the right progressions, load tolerance, and exercises you can actually build on. In this video, Matt and Angel Ortega, PT at Barwis Physical Therapy, walk through the warm-up and strength work Matt has been using to rebuild trust in his body after a long battle with a sports hernia and athletic pubalgia symptoms. The focus is simple, increase tolerance to load, keep pain in a manageable range, and progress toward the sports and daily movements that matter, like sprinting, cutting, bracing, and single-leg strength. A big takeaway here is that recovery doesn't always mean waiting for zero pain. The goal is to move well, keep symptoms from flaring hard, and give the body a reason to adapt over time. That means starting with stable positions, then moving to faster, more reactive work as each step feels safer and stronger. If you're dealing with athletic pubalgia, groin pain, or a stubborn sports hernia recovery, these exercises offer a clear look at how a real PT session can be progressed with purpose. 0:00 Intro and recovery goals 1:13 Snap-down prep 1:58 Mini high-knee build 2:28 Faster skips 3:45 Sprint build 4:04 Reactive shuffles 5:07 Adductor strength work 6:12 Hinge and brace row 7:51 Skater squat progressions #athleticpubalgia #sportshernia #physicaltherapy #recovery #exercises Huge thank you to Angel Ortega and Barwis (https://www.barwis.com/) for letting me film at their facility