According to the MayoClinic.com, a hernia occurs when soft tissue, usually part of an intestine, protrudes or pokes through your abdominal wall. This creates a bulge which can be very painful especially when you cough, bend or lift a heavy object. Surgery is usually required to treat hernias and after surgery rehabilitation exercise is designed to restore the body to its pre-injury state.
Step 1
Walk on a treadmill for 20 minutes per day during week two post-surgery. Sports Hernia South recommends you rest for one week and then stick to treadmill walking for the next week because treadmills enable you to balance and they provide less resistance.
Step 2
Stretch the core muscles and leg muscles after your second week post-surgery to restore range of motion and flexibility. Sports Hernia South recommends stretching the hamstrings, adductors, abductors, quads and back lightly and progressing as you can tolerate it. You should continue to perform the treadmill walking along with the stretching exercises.
Step 3
Add gentle strengthening exercises after your third week post-surgery. Sports Hernia South recommends using rocker boards, resistance bands and non-weighted deadlifts to start. As you strengthen SHS says you can begin to add in stability ball training, squats, resistance bike work and light jogging.
Step 4
Begin light sport-specific activity or a light version of your normal fitness regimen after four to five weeks. According to Sports Hernia South, to return to full strength could take eight to 10 weeks, but most athletes and frequent exercisers can return to 100 percent of pre-injury work in four to six weeks.
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