The program contains stretching exercises, stability and strength training for your injury and should only be used for 1-5 days before moving on to Rehab 2. It’s individual how much the injury can withstand. That’s why you should repeat the program 1-2 times a day, depending on how the injury reacts. In addition to the program, you can swim or walk in water, and remember you can keep training until, but not above the pain threshold.
Standing instep and quadratus stretch – Complete the stretch 2 x 30-60 sec. per leg – the pause between each stretch should be 30-60 sec.
Standing calf stretch – perform the exercise 2 x 30-60 sec. per leg, the pause between each exercise should be 30-60 sec.
Standing deep calf stretch – perform the exercise 2 x30-60 sec. per leg, the pause between each exercise should be 30-60 sec.
Tilting balance exercise, with one leg. – Perform the exercise 2 x 30-60 sec. the pause between each exercise should be 30-60 sec.
Step-up with lower body control. Perform the exercise in a slow and controlled manner, up and down for 2 x 10-60 sec per leg.
Step-up pull, without support. – Perform the exercise while focusing on the balance, so the body is kept stable. – 2 x 10-60 sec. per leg, the pause between each exercise should be 30-60 sec.
Step-up pull, without support. – Perform the exercise while focusing on the balance, so the body is kept stable. – 2 x 10-60 sec. per leg, the pause between each exercise should be 30-60 sec.
Step up lifts, without support. Perform the exercise while focusing on the balance, so the body is kept stable. – 2 x 10-60 sec. per leg, the pause between each exercise should be 30-60 sec.
One legged squats – Perform the exercise while focusing on the balance, so the body is kept stable. – 2 x 10-60 sec. per leg, the pause between each exercise should be 30-60 sec.
One legged hip control – Perform the exercise while focusing on the balance, so the body is kept stable. – 2 x 10-60 sec. per leg, the pause between each exercise should be 30-60 sec.
Social Medier