A Comprehensive 6-Week Osteitis Pubis Rehabilitation Program: Building Strength and Easing Pain

Osteitis Pubis

osteitis pubis


Osteitis pubis (OP) can be a challenging condition, particularly for athletes and active individuals. Developing a structured rehabilitation program is essential for managing symptoms and promoting healing. In this guide, we present a comprehensive six-week rehabilitation plan for individuals with grade 1 osteitis pubis, with a particular focus on minimising pain and building strength in the pelvic region.

Grades of Osteitis Pubis:

Before diving into the rehabilitation program, it’s important to understand the grading of osteitis pubis, which indicates the severity of the condition:

Grade Side of Pain Site of Pain Characteristics of Pain
1 Unilateral, dominant Inguinal, with radiation to adductors Pain alleviation after warm-up, pain exacerbation after training
2 Bilateral Inguinal and adductors Pain exacerbation after training
3 Bilateral Groin, adductor region, suprapubic, abdominal During training, kicking, sprinting, turning. Cannot achieve training goals, forced to withdraw
4 Generalized Generalized, radiation to lumbar region Walking, getting up, straining at stool, simple activities of daily living

Weeks 1-2: Foundational Healing and Symptom Management

  1. Rest and Ice for Osteitis Pubis Relief:
    • Adequate rest is crucial in the early stages of OP. Coupled with ice applications (15-20 minutes several times a day), this combination aids in reducing inflammation and managing pain effectively.
  2. Anti-Inflammatory Medication Guidance:
    • Follow your healthcare professional’s advice regarding nonsteroidal anti-inflammatory drugs (NSAIDs) to effectively manage pain and inflammation.
  3. Gentle Range of Motion Exercises for Osteitis Pubis:
    • Begin with pain-free range of motion exercises, including pelvic tilts and gentle hip stretches, to maintain flexibility without exacerbating symptoms.

Weeks 3-4: Core Activation and Stability Building

  1. Progress to Core Activation Exercises:
    • Gradually transition into core activation exercises like pelvic floor contractions and abdominal bracing. As comfort increases, progress to more challenging exercises.
  2. Pelvic Floor Strengthening:
    • Engage in pelvic floor exercises, such as Kegel exercises and pelvic floor contractions, to enhance stability in the pelvic region.
  3. Low-Impact Cardiovascular Exercise:
    • Introduce a stationary bike for low-impact cardiovascular exercise. Begin with 10-15 minutes and gradually increase duration, promoting blood flow without exacerbating symptoms.

Weeks 5-6: Progressive Strength Training for Osteitis Pubis Management

  1. Hip and Adductor Strengthening:
    • Initiate hip-strengthening exercises like clamshells, side-lying leg lifts, and bridges. Incorporate adductor strengthening exercises such as seated leg press and inner thigh squeezes. Start with light resistance and progress cautiously.
  2. Functional Movement Integration:
    • Incorporate functional movements like squatting and lunging, focusing on proper form and control. These movements mimic daily activities and contribute to improved strength and stability.
  3. Symptom Monitoring and Adjustment:
    • Continuously monitor symptoms during exercises. If pain persists or increases, scale back and consult with a healthcare professional to adjust the program accordingly.

Continued Symptom Monitoring and Additional Tips:

  1. Regular Stretching for Osteitis Pubis Flexibility:
    • Incorporate regular stretching to maintain flexibility in the hip and groin area. Dynamic stretching before activity and static stretching afterward can enhance flexibility.
  2. Ice and Heat Application Strategies:
    • Use ice post-activity to manage inflammation and consider heat application before exercise to enhance muscle flexibility.
  3. Gradual Return to Activity:
    • Gradually reintroduce activities that were previously avoided based on symptom improvement. Ensure a gradual return to regular activity to prevent symptom recurrence.
  4. Follow-Up Assessment:
    • Schedule a follow-up assessment with your healthcare professional or physical therapist to evaluate progress and make any necessary adjustments to the rehabilitation plan.

What does


A tailored and progressive rehabilitation program is key to managing grade 1 osteitis pubis effectively. This comprehensive six-week plan prioritizes foundational healing, core activation, and progressive strength training, all crucial elements in promoting recovery. Remember to consult with your healthcare professional for personalized guidance and to ensure that the program aligns with your specific needs and condition. Committing to this rehabilitation journey can pave the way for improved strength, reduced pain, and a gradual return to normal activities.


Ask Our Osteo

Equilibrium Sports and Spinal Clinic Logo Glen Iris


Your comprehensive guide that covers everything from the basics of back pain to tips for keeping your spine healthy.

Striving to make you feel better today, than you did yesterday!

Book online now to find a time that works for you. 

Equilibrium Sports and Spinal Clinic Logo Glen Iris


You’re one click away from obtaining your Back Pain Bible. We have also sent you a copy through your email.

Download E-book
Equilibrium Sports and Spinal Clinic Logo Glen Iris


Your comprehensive guide that covers everything from the basics of back pain to tips for keeping your spine healthy.