Episode #50: Diastasis Recti & Hernias: What you need to know to lift heavy weight even if you have these!
Diastasis Recti and Hernias are common abdominal concerns that personal trainers, lifters and doctors are concerned about when it comes to lifting weight. However, it's safe to continue barbell training or powerlifting even if you've been diagnosed with either of these.
Though commonly believed to be a tearing of the midline fascia, Diastasis Recti is the separation or widening and weakening of the fascial connection between the two rectus abdominis muscles. This commonly occurs in nearly all pregnancies and during abdominal expansion, for example with a "beer gut," or a hard, round belly. Because there is no tearing of the linea alba, or fascia connection between the two rectus abdominis muscles, diastasis recti is both manageable and reversible.Thus, it is possible to continue to barbell train if managing intra abdominal pressure and barbell training fatigue and technique appropriately.
A hernia is a disruption to connective tissue that maintains our organs in the abdominal and pelvic cavities. These disruptions are most commonly found in the inguinal or groin region and around the belly button. Because of the disrupted tissue, internal organs displace into the inguinal canal or umbilicus to varying degrees. There can be pain and discomfort or none at all associated with hernias as well as damage to the displaced organ. Based on the level of pain and potential damage to organ tissue, surgical intervention is more commonly associated with hernias than diastasis recti.
However, in most cases, symptoms and progression can be minimized with proper internal pressure, technique and fatigue management in barbell training thus making it safe to continue to barbell train or powerlift even with a hernia in some cases.
In this episode of the PRS podcast, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS and Dr. Rori Alter, PT, PRSCC, SSC discuss:
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How Diastasis Recti and Hernias are not the same thing
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The varying degrees of Diastasis Recti and Hernias
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When to consider physical therapy or surgical management
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How pressure management is the key to barbell training with diastasis recti and hernias
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