The program includes strength training for your injury, and should be completed until you have been free of pain and discomfort for 3 months. This is done by completing the program 1-2 times a day, until you have been free of pain and problems for 1 month. From here complet the program 3-5 times per. week until you have been symptom-free for 3 months.

The program should be completed with 2-3 repetitions of each exercise. This is best done by doing all the exercises once, and then starting over with a new set.
REMEMBER – you can train to the pain limit but not over. It’s okay if you can feel the injury but it must not hurt when the exercise is stopped.

One leg hip lift – Perform 10-20 repetitions per. side of the body.

Lying hip lift – Perform 10-20 repetitions.

Double lunges – Perform 10-20 repetitions. (Feel free to apply weight when you can).

Hip lift on ball – Perform 10-20 repetitions. In the beginning where the injury is “new” you should make it on the floor and do not bend more than you can. (It’s okay to use your “healthy leg” as the primary performer in the start).