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.
The initial phase of rehabilitation focuses on soft tissue healing and gentle strengthening (4). In the post-surgical cases, emphasis will be placed on spinal mobility, multi-planar hip isometrics (creating muscle tension without joint movement) and isometric transverse abdominis and oblique work which lie below and to each side of the abdominals, respectively (2). Pain levels should be kept within firm boundaries; on a self-perceived pain scale from 0-10 (10 being the worst), pain at rest should not exceed 2/10 and with exercise, it should remain below 6-7/10 (3).
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.