Gilmore's Groin Rehabilitation
Day 6+
| Common Signs & Symptoms | |||||
| Pain | Swelling | Stiffness | Weakness | Instability | Locking |
 |
|
|
|||
Pre-op Phase: IntroductionContracting the Transversus & Multifidus Muscles Post-op Phase: Days 1 - 5 Post-op Phase: Day 6+ Post-op Phase: Day 7+ Post-op Phase: Day 24 Post-op Phase: Weeks 4 - 6 From Day 6
Continue exercises as for days 2-5 (10 repetitions), three times each day.
Continue cardiovascular work in straight lines (bike, stepper, cross trainer,
etc).
Initiate Core Strength exercises - 2 sets of 6 exercises.
Core Strength Exercises
Side holds with leg lift:
 |
Lay on your side, with your trunk straight, resting on the elbow. Raise the upper leg and hold for four seconds, then relax. |
Trunk twists (med ball between knees):
 |
Balance on the Swiss Ball, with a medicine ball held between the knees. Hold a medicine ball in outstretched arms and twist slowly from from left to right, then back again. |
Lunges (use med ball and twist):
 |
Lunge forward. Progress to lunging forward with a medicine ball in outstretched arms and then twist in alternate directions, right then left. |
Ball rolls:
 |
Have your arms on the floor and feet balancing on the medicine ball. Roll first to the left then to the right. |
Adductor strength:
 |
Lying on the side, raise the 'lower' leg up and hold for four seconds. Repeat for the other side. |
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Hernia & Groin Injuries
- Abdominal Strain
- Gilmore's Groin
- Groin Strain
- IlioPsoas Syndrome
- Inguinal Hernia
- Osteitis Pubis
- Sacro Iliac Joint Pain
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