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.