Sportsman’s hernia – Step 3

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unrestricted: Cycling, swimming, jogging on soft surfaces without sudden changes of direction

Stretching

10 minutes of each training session

Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

Stand with one foot on a chair and the other leg stretched out behind you. Shift your weight forwards so that you feel a gradual stretch at the front of your hip. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand up straight with your hands on your hips. Gently arch your back and press down slightly with your hands to deepen the arch, so that you feel a gradual stretch in your abdominal muscles. Hold the position for 20 seconds. Relax for 20 seconds.

Coodination

5 minutes of each training session

Hold balancen på to ben på vippebrættet. Støt i starten med hånden mod væggen. Senere holdes balancen på ét ben uden støtte. Prøv senere at holde balancen med lukkede øjne.

Lig på ryggen med bold eller pølle under begge fødder. Tril bolden frem og til bage i roligt tempo, mens du løfter hoften.

Strength

45 minutes of each training session

Lie on your back with your knees bent and the ball between your knees. Squeeze the ball with your knees. Lift your head and shoulders 15 cm off the floor and hold the position for a few seconds before slowly lowering your head and shoulders again.

Fastgør en træningselastik i ankelhøjde bag dig. Sid på stol med ryggen mod træningselastikken. Træningselastikken føres om skinnebenet lige over fodleddet. Stræk langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og bøj langsomt knæet igen

Fastgør en træningselastik 10 cm over gulvhøjde. Stå med ansigtet mod træningselastikken. Før elastikken om træningsbenet mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet tilbage, så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.

Attach an exercise band to a sturdy chair leg. Get down on all fours with your head facing away from the band. Loop the exercise band around one foot (the instep). Lift the leg with the band attached and pull your knee forwards so that the band tightens. Slowly bring your leg back.

‘Sideboard’. Lie on your side, supporting yourself on your forearm and foot, with your legs stretched out and the leg you are exercising at the top. Lift your hips so that your body is straight. Hold the position for as long as possible, then lower your hips back to the starting position.

Lie on your back with your knees bent. Cross your legs so that the outside of your right ankle rests against your right thigh just below the knee. Place your right arm across your stomach and rest your left hand on the back of your neck. Extend your right arm out from your body and over your head, whilst lifting your head and left shoulder so that your left elbow touches your right knee, then return to the starting position.

Do the same exercise on the other side.

Lie on your back with your knees bent and the soles of your feet flat on the floor. Your neck is resting on the floor. Your fingers are touching your neck. Lift your head, shoulders and upper back, and bring your right hand down towards the outside of your right lower leg. Slowly lower your back, shoulders and head back to the starting position and repeat the exercise, alternating between your right and left arms.

Lie on your back with your hands behind your neck. Lift both legs off the floor and bring your right elbow towards your left knee and your left elbow towards your right knee, alternating between them.

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