You are reporting the following post to the moderators for review and possible removal from the forum

Sub6
RE: Anyone ever had a "Sports Hernia" aka: "Sportsman's hernia", "Gilmore's groin", or &
Can anyone that's done this with Meyers please explain what the exercises on the rehab program are?

FIRST 3 WEEKS Relative rest

o Activities of daily living only. No lifting or other activities that increase intraabdominal pressure (i.e. ping pong)



WEEK 4 No sit-ups or biking

BEGINNING Posterior pelvic tilt (5-6 sec. hold) sets of 10

RESISTIVE EXERCISES Mild resistive exercises – Pool exercises

o Pool walking: forward and backward (3-5 laps initially)
o Standing hip adduction/abduction, flexion, extension (30 reps each)
o Partial squats (30 reps)
o Heel raising (30 reps)

Gentle stretching

o Side bending (4 times for 30 seconds each)
o Hip extension stretch (4 times for 30 seconds each)
o Psoas, groin, hamstring, quads

__________________________________________________________________________________________________

WEEK 5 Progressive resistance exercises

GETTING BACK TO Hip flexion/adduction/abduction/extension with body weight - when sets of 10-10-15

NORMAL SHAPE accomplished, weights may be increased in 2lb increments

Pool exercises

o Running backward/forward, cariocas, side slides (3-5 laps initially), jumping jacks (legs only), scissors, swimming (flutter kicks only – NO BUTTERFLY STROKE)



Jogging ½ mile – 1 mile (include backward runs and increase in ¼ mile increments) and the following agility drills: 50 yard agility drills for every ¼ mile

Strengthening: Abdominal crunches

o Sprinting – 50 yards with gradual 25 yard warm-up and 23 yard cool down. Gradually build up speed avoiding sudden stops and starts
o Cross-overs/straddles
o Figure 8’s
o Lunges – 3 sets of 10
o Pylometrics – shuttle, rope jumping
o Add sport specific activities as follows:

*Soccer (dribbling, passing). No shooting or long volleys.

*Running (hills, sprints)

o Upper body exercises can be incorporated in a progressive fashion – 20 minutes
o Stairmaster – 20 minutes
o Calisthenics



Week 6 Scrimmage, progressive controlled contact (mild pain expected particularly after

PLAY exercising…if you experience sharp and/or severe pain modify exercise program to eliminate trigger point). Do not do more sit-ups or crunches this week.

o Return to normal workout pattern



End of sixth week RETURN TO PLAY

*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

in target heart rate zone and 5 minute cool down.

Hit the submit button below if you want us to review the post.

If you feel this is urgent or want a reply, email us at [email protected] about the post and please include a link to the thread the post is on and what page number/post on that page it is.