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)
- Side bending (4 times for 30 seconds each)
- Hip extension stretch (4 times for 30 seconds each)
- Psoas, groin, hamstring, quads
- 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)
- 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)
- 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
- Skating: Easy skate, gradually increase speed drills, blue line to blue line, face-off circles, and shooting. Start with team in skating drills.
- 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.