Inguinal hernia – Step 4

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.

If you have had surgery for an inguinal hernia, you should follow the advice of the doctor or department that examined or operated on you.

Condition

Unlimited: Cycling, swimming, running on soft surfaces

Stretching

Lie on your back. Bend your hips and knees. Wrap your hands around your shins and press your knees towards your head, lifting your head at the same time to gradually stretch your back. Hold the position for 20 seconds. Relax for 20 seconds.

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.

Cross your straight training leg behind your support leg while bending your body out to the side over your training leg to increase the stretch on the outside of your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

The exercise can also be done while lying on your side on a table or bed. Bend your lower leg up towards you and let your upper leg hang over the edge of the table to increase the stretch on the inside of your thigh. Hold the stretch for 20 seconds. Turn round and do the same 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.

Lie on your back with one leg stretched out. Bend the other leg and place your foot on the opposite side of the stretched leg. Use both hands to pull your knee towards the opposite shoulder, so that you feel a gradual stretch in your buttock. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Coordination

Balance on two feet on the balance board. At first, use your hand to support yourself against the wall. Later, balance on one foot without support.
Try balancing with your eyes closed later.

Strength

“Bicycle crunch”. Lie on your back. Place your hands behind your head. Make cycling movements with your legs and bring your right elbow towards your left knee and your left elbow towards your right knee in turn. Fully extend the leg that is raised.

‘Plank. Lie on the floor on your stomach, supporting only your elbows and toes so that your hips do not touch the floor. Hold the position for as long as possible.

Lie on your back and bend your hips and knees at a 90-degree angle so that your lower legs are raised and parallel to the floor. Cross your ankles. Keep your neck on the floor. Your fingers should touch your neck. Slowly lift your head, shoulders and upper back. Hold the position for a few seconds and slowly lower your back, shoulders and head to the starting position.

Lie on your back and bend your hips and knees at a 90-degree angle so that your lower legs are raised and parallel to the floor. Keep your neck on the floor. Extend your arms out to the sides. Slowly bring your knees alternately to the left and right sides by rotating your lower back and hips. Keep your knees bent at 90 degrees and your feet together throughout the exercise.

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