The program contains stretching, stability and strength training for your injury and should only be done until there is no longer any tiredness or fatigue related to training, or minimum 2 weeks. How much load the injury can withstand depends on the individual case, so you should complete the program 1-2 times per day, depending on how the injury reacts. In addition to the program, you can include other forms of training, just be aware of tiredness and fatigue.
Standing instep and thigh stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.
Standing calf stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.
Standing deep calf stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.
Wobble board – Perform the exercise for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.
Step-up with lower body control- Do the exercise slowly and with control up and down for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.
Step-up pull without support – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. each side. The break between each exercise should be 30-60sec.
Step-up lift without support – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. each side. The break between each exercise should be 30-60sec.
Step-up ax without support – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. each side. The break between each exercise should be 30-60sec.
One leg squat – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.
One leg hip control – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.
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