In the rehab programs, RM will be used meaning Repetition Max (RM) which is weight load terminology. 10RM is the weight you can lift 10 times and only 10 times. If you can lift a weight maximum 20 times, it’s your 20RM. It is also possible to work with a weight that is your 20RM, but only choose to take 10 repetitions.

The program contains stretching, stability and strength training for your injury and should be done until your injury feels stable and have won back original strength. 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, be sure to notice if you have any sensation of looseness or tiredness in the hip joint. In addition to the program, you can begin running and doing small directional changes with control, small accelerations for 5-10 meters, and figure 8 running which could be done as small supplementary training sessions following this program. Depending on your type of sport or exercise format, you can begin to resume your initial level of activity, but always be aware of tiredness or fatigue in the hip joint. If you practice a type of sport where pushing cannot be controlled, you should be especially careful resuming the activity, and make sure to wait until you feel completely ready.

Standing forwards leg lift – Do the exercise for 2 x 15 repetitions per leg with as tight an elastic as possible. The break between each stretch should be 30-60sec.

Standing sideways leg lift – Do the exercise for 2 x 15 repetitions per leg with as tight an elastic as possible. The break between each stretch should be 30-60sec.

Standing inwards leg lift – Do the exercise for 2 x 15 repetitions per leg with as tight an elastic as possible. The break between each stretch should be 30-60sec.

Standing backwards leg lift – Do the exercise for 2 x 15 repetitions per leg with as tight an elastic as possible. The break between each stretch should be 30-60sec.

One leg squat on wobbleboard – Focus on balancing so that the body is kept stabile. Continue for 2 x 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 15 repetitions per leg. The break between each exercise should be 30-60sec.

One leg pelvic lift with knee control outwards – Do the exercise for 2 x 15 repetitions per leg with as tight an elastic as possible. The break between each stretch should be 30-60sec.

One leg pelvic lift with knee control inwards – Do the exercise for 2 x 15 repetitions per leg with as tight an elastic as possible. The break between each stretch should be 30-60sec.

Step-up with lower body control outwards – Do the exercise slowly and with control up and down holding weights in the hands or adding a rod on the shoulders. Continue for 2 x 30-60sec. per leg or with added weights 2 x 10-15RM with 5-10 repetitions, the break between each exercise should be 30-60sec.

Step-up with lower body control inwards – Do the exercise slowly and with control up and down holding weights in the hands or adding a rod on the shoulders. Continue for 2 x 30-60sec. per leg or with added weights 2 x 10-15RM with 5-10 repetitions, the break between each exercise should be 30-60sec.

Deep squat with knee control and necessary heel lift – Do the exercise slowly into as deep a squat as possible and with a small heel lift, if necessary to get deeper. Focus on keeping the knees over the feet to keep the technique strong, and let your strength decide the depth of the exercise. Continue with a weight of 2 x 10-15RM with 5-10 repetitions, the break between each exercise should be 2 min.

Wide stance deadlift – Do the exercise slowly while focusing on keeping the back straight and the lower legs vertical so they don’t go in front of the feet. Continue for 2 x 30-60sec. or with added weights 2 x 10-15RM with 5-10 repetitions, the break between each exercise should be 2min.

One leg hip control – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 15 repetitions per leg. The break between each exercise should be 30-60sec.

Hop from stool – 2 x 15 repetitions. The break between each exercise should be 30-60sec.