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Sports Hernia Rehabilitation Program - 18 Days
0 - 7 DAYS - REST
- Activities of daily living only.
- No lifting or other activities that increase abdominal pressure
7- 10 DAYS - BEGINNING RESISTIVE EXERCISES
Mild resistive exercises in pool:
- No sit-ups or biking
- Pool walking: forward and backward 3-5 laps initially
- Standing hip adduction/abduction, flexion, extension (30 reps each)
- Partial squats (30 reps)
- Heel raising (30 reps)
Gentle stretching:
- Side bending (4 times for 30 seconds each)
- Hip extension stretch (4 times for 30 seconds each)
- Psoas, groin, hamstring, quads
Skating (Hockey):
- Easy skating 10 minutes: NO STICK or PUCK
- Backwards 2 laps
11 - 17 DAYS - GETTING STRENGTH BACK
- Progressive resistance exercises
- Hip flexion/adduction/abduction/extension with body weight sets of 10 (weights may be added in 2 pound increments)
- Pool exercises
- Running backward/forward, side slides (3-5 laps initially)
- Jumping jacks (legs only)
- swimming (flutter kicks only — NO BUTTERFLY STROKE)
- Jogging
- Slow Mile (include backward runs) Increase in 1/4 mile increments
- 50 yard agility drills for every 1/4 mile
Strengthening:
- Abdominal crunches
- Sprinting — 50 yards with 50 yard warm-up and 50 yard cool down (gradually build up speed avoiding sudden stops and starts)
- Cross-overs/straddles
- Figure 8's
- Lunges-3 sets of 10
- Shuttle, rope jumping
Add sport specific activities as follows:
- Soccer: dribbling, passing. No shooting or long volleys.
- Running (hills, sprints)
- Upper body exercises can be incorporated in a progressive fashion
- Stairmaster -- 20 minutes
- Calisthenics
- Skating: Easy skate, gradually increase speed drills, blue line to blue line, face-off circles, and shooting. Start with team in skating drills.
18+ DAYS
- Scrimmage, progressive controlled contact (mild pain expected particularly after exercising). If you experience sharp and/or severe pain; modify exercise program to eliminate triggering activity.
- Do not do more sit-ups or crunches this week.
- Return to normal workout pattern.
- Consult with the trainer and surgeon about game participation.
- Specific rehab protocol based on several factors and will be determined at time of office visit.
- All cardiovascular activities should include 5 minutes warm-up time, 20 minutes exercise to target heart rate and 5 minute cool down.
Learn more about Dr. Brown's approach to the treatment of sports hernias or contact Dr. Brown for additional information.
Dr. William H. Brown, III
Sports Hernia Specialist
Dr. Brown has been performing sports hernia surgeries and providing specialized rehabilitation programs since 1999.
Email:
His clients include the San Jose Sharks, San Jose Sabercats and the San Jose Earthquakes sports teams.
Our locations:
556 Mowry Ave,
Suite 100
Fremont, CA 94536
Phone: (510) 793 2404
Fax: (510) 793 1320
1011 Cass Street, Suite 115
Monterey, CA 93940
Phone: 831-915-3065
Phone: 415-756-5161
Fax: 510-793-1320
151 Forest Avenue
Palo Alto, CA 94301
Phone: 650-565-8683
Fax: 650-565-8684