The program contains stretching, stability and strength training for your injury and should be done until you feel regained strength and stability. How much load the injury can withstand depends on the individual case, so you should complete the program 2-5 times per week, 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.
One leg squat on wobble board – 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 deadlift while focusing on the foot – 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.
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 frequency – Do the exercise with control for 2 x 10-60sec. The break between each exercise should be 30-60sec.
Cross Race – Do the exercise with control for 2 x 10-60sec. 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.
Hop from stool – Do the exercise with control for 2 x 10-60sec. The break between each exercise should be 30-60sec.
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