The rehab programs uses Repetition Max (RM) designations, which is a weight designation. 10RM is the weight you can lift 10 times and only 10 times. If you can at most lift a weight 20 times then that weight is your 20RM. You can train with a weight that is your 20RM but only choose to take 10 repetitions.

The program includes stability and strength training for your injury, and should be completed regularly for a number of years. It is specific to the individual how much load the injury can withstand in the beginning, and you should complete the program 4-6 times per. week, depending on how the injury responds. When you experience an increase in the pain picture, you can complete the program 2-4 times per week. In addition to the program, you should walk, cycle or run lightly on soft ground (forest) 2-4 times a week.

One legged squat on a balance board – Perform the exercise focusing on balance so that the body is kept stable. Carried out 2 x 10-60sec. pr. leg, the break between each exercise should be 30-60sec.

One legged deadlift with foot focus – Perform the exercise focusing on balance so that the body is kept stable. Carried out 2 x 10-60sec. pr. leg, the break between each exercise should be 30-60sec.

One legged bent back bridge with knees checked outwards – Perform the exercise 2 x 10-60sec. pr. legs depending on strength and pain limit, the break between each exercise should be 30-60sec.

One legged bent back bridge with knees checked inwards – Perform the exercise 2 x 10-60sec. pr. legs depending on strength and pain limit, the break between each exercise should be 30-60sec.

Step-up with lower body control outwards – Perform the exercise slowly and controlled up and down, preferably with dumbbells in the hands or bar on the neck. Carried out 2 x 10-60sec. pr. legs or at weight 2 x 15-25RM with 5-10 repetitions, the break between each exercise should be 2min.

Step-up with lower body control inwards – Perform the exercise slowly and controlled up and down, preferably with dumbbells in the hands or bar on the neck. Carried out 2 x 10-60sec. pr. legs or at weight 2 x 15-25RM with 5-10 repetitions, the break between each exercise should be 2min.

Deep squat with barbell and necessary heel lift – Perform the exercise slowly in as deep a squat as possible while keeping the focus on the knees running beyond the feet. Let your strength and pain limit determine the depth of the exercise. Perform the exercise 2 x 15-25RM with 10-15 repetitions. The break between each exercise should be 2min.

One legged hip control – Perform the exercise focusing on balance so that the body is kept stable. Carried out 2 x 10-60sec. pr. legs, the break between each exercise should be 30-60sec.

Double Lunges – Perform the exercise 2 x 15-25RM with 10-15 repetitions. The break between each exercise should be 2min.

Deadlift – Perform the exercise 2 x 15-25RM with 10-15 repetitions. The break between each exercise should be 2min.