Rehabilitation
(Glimore's Groin)

Below is an example of a rehabiltation programme for a Glimore's Groin injury which may be undertaken by a professional athlete or sports person. This is for information purposes only. We recommend seeking professional advice before undertaking any rehabilitation programme.

Phase 1: Prior to surgery.

The aim of these exercises is to strength specific muscles so they can be recruited or contracted and therefore take some of the strain off the trunk and pelvis. This provides support against the shearing forces in the groin that can lead to overuse conditions such as Gilmore's Groin.

The muscles to be strengthened are the Transverseus abdominus and the Multifidus. These act as stabilizing muscles for the trunk and pelvis. The Transversus muscle stabilises the trunk by acting as a natural corset and the Multifidus muscles runs along the spine attaching to the vertebrae. It is usual to contract both of these muscles together when contracting to increase the stability of the spinal column.

Phase 2: Post surgery.

Day 1

  • Aim to be mobilizing in an upright position, in order to promoting healing and scarring in a functional position (i.e. the position the muscles are more likely to be used in).
  • Isometric abdominal exercises.

Days 2-5

  • Repeat exercises as in day 1 but repeat 8 times and perform exercises 3 times a day.
  • Maintain aerobic fitness by using bike, stepper or cross trainer. No exercises that involve turning or changing direction.

From Day 6

  • Repeat exercises as in days 2-5 but repeat 10 times and perform exercises 3 times a day.
  • Begin core strengthening exercises.

 

 

 


From day 7

  • Progress core strength exercises to 2 x 8 repetitions.
  • Maintain aerobic fitness with bike, stepper or cross trainer.
    As soon as the wound has closed and stitches removed running in water with an aqua belt can be started (only in straight lines).

Days 9-14

  • Progress core strength exercises to 2 x 10 and eventually 3 x 8 repetitions.
  • Continue bike, stepper, cross trainer or aqua jogging.

From day 15

  • Progress core strength exercises to 3 x 10 repetitions.
  • Continue running in water / aqua jogging.
  • Initiate jogging on a treadmill or in a straight line at slow speed.

Days 18 to 24

  • Begin light weight training exercises e.g. squats, calf raises, clean and jerk.
  • Progress core strength exercises to 3 x 12 repetitions.
  • Progress with treadmill running.
  • Continue bike, stepper, cross trainer and aqua running.

From day 24

  • Continue with core strength exercises building up gradually to 4 x 10 repetitions.
  • Continue to build aerobic fitness with cycle, stepper, aqua jogging.
  • Increase the speed of straight line running to sprints.
  • Begin functional or sport specific training.

Functional or sports specific training

  • This involves variable paced running and gradually introducing turns.
  • Examples are running around a figure of eight course, varying pace, stopping and starting.
  • Initially the pace is restricted to walking, slow jogging or half paced running.
  • As the athlete improves then speed is increased and change of direction introduced.
  • Sessions usually last around 30 minutes.

From day 28

  • Progress core strength exercises to 4 x 12 repetitions
  • Continue with previous exercises with progression.
  • As recovery allows increase straight line running to 100% effort and aim to resume normal sports specific training from about 6 weeks.

Strengthening Exercises
(Glimore's Groin)

Below are strengthening exercises used in the rehabilitation of Gilmore's Groin injury following surgery. It is for information purposes only. Always seek professional advice before starting any rehabilitation programme.

Phase 1: Prior to surgery.

Strengthening the Transversus and Multifidus muscles

  • Kneel on all fours.
  • Relax and allow the stomach to sag down.
  • Very gently pull in your tummy so that your belly button moves closer to your spine.
  • Do not contract too hard or other muscles will come into play. You should be able to hold this contraction whilst breathing or having a conversation.
  • Begin by holding the contraction for 4 seconds, repeat 20 times.
  • Perform the exercises twice a day.
  • Each day, gradually increase the duration of contraction up to 10 seconds.
  • To increase the exercise still further, perform the static contractions in other positions such as sitting or standing.

 

 


Phase 2: Post surgery

Isometric abdominal exercises:

  • Lie back with knees bent.
  • Slide hands up thighs, then hold for four seconds at half way position.
  • Repeat 6 times.

Knee rolls:

  • Lie back with knees bent.
  • Roll knees to the left, then to the right.
  • Repeat 6 times.

Single leg raise

  • Lying on back.
  • Bend left knee up to chest and straighten right knee out and keep it raised 10cm off the bed.
  • Repeat 6 times each side.

 

 

 

Core Strengthening 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 (with ball between knees):

  • Balance on the gym 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.

 

Contact me for more info on 087 97 86 814 or

 Email me on dave@allsportinjuries.ie

Web www.allsportinjuries.ie