18 Day Program

Sports Hernia Rehabilitation Program – 18 Days

0 – 7 DAYS – REST

  • Activities of daily living only.
  • No lifting or other activities that increase abdominal pressure


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


  • 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


  • 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.

William Brown, MD
Hernia Specialist

Dr. Brown has been repairing inguinal hernias for over 30 years, taking care of Athletes with Sports Hernia injuries since 1999.  Dr. Brown has been taking care of patients with complications from mesh for so long that his hair is gray. Luckily he still has some hair.

His patients include players from the San Jose Sharks and the San Jose Earthquakes as well as athletes from the NFL, AFL, NBA, and the local college teams. As well as Athletes from 15 foreign countries.

Fremont Office
William H. Brown, M.D.
39470 Paseo Padre Pkwy
Fremont, CA 94538
(510) 793-2404
Fax: (510) 793-1320

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