We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
As pain-free range of motion returns and strength starts to develop, active mobility, dynamic stability and low-level resistance exercises can be introduced (2). The focus should be placed on abdominal muscle strengthening, normalising hip and lower back range of motion and strength and optimising dynamic core stability (4). Your Physio will guide you through the transition from weight-bearing and functional positions with resistance gradually added (3). As per the early plan, pain should not exceed 7/10 and pain at rest should be kept below 2/10.
Once strength is normalised and normal daily activities become pain-free, more strenuous functional activity including running, change of direction and twisting motions can be introduced at a higher pace (4). Plyometric activity can begin when a pain-free abdominal crunch is achieved (3). This program aims to enhance strength in the lumbopelvic and adductor regions to maximise soft tissue resilience. Pain levels should remain manageable and must not exceed 6/10 with exertion.