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. pr. leg – the pause between each stretch should be 30-60 sec.
Standing calf stretch – perform the exercise 2 x30-60 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.
One legged squat on a tilting board, with both legs. – Perform the exercise 2 x 10-60 sec. the pause between each exercise should be 30-60 sec.
One legged deadlift with focus on the foot. 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 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 frequency – Perform the exercise controllably, 2 x 10-60 sec. The pause between should be 30-60 sec.
Sidestep cross – Perform the exercise controllably – 2 x 10-60 sec. – The pause between each exercise should be 30-60 sec.
One legged hip control – Perform the exercise with focus on balance, so you keep your body stable. – 2 x 10-60 sec. per leg, The pause between each exercise should be 30-60 sec.
Jump from a stool – Perform the exercise 2 x 10-60 sec. The pause between each exercise should be 30-60 sec.
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