The program includes mobility and stability training and should be completed until you have been pain-free for 3 months. This is done by completing the program 1-3 times per. day until you have been free of pain and problems for 1 month. Then the program is to be done 3-5 times a week until you have been free of symptoms for 3 months.

The program should be done so that there are 2-3 repetitions of each exercise. This is best done by doing all the exercises once, and then starting over with a new set. Exercises below which include a foam roller, can be replaced by a rolling pin being run up and down the leg instead of the foam roller.

Foam roller on outside of thigh – 60-120 sec. per leg. Also if you experience pain.

Foam roller on front of thigh – 60-120 sec. per leg. Also if you experience pain.

Foam roller on the buttocks – 60-120 sec. per leg. Also if you experience pain.

Foam roller on lower back – 60-120 sec. per leg. Also if you experience pain.

Lying instep stretch – stretch for 2 x 30-60 sec. per leg, the break between should be 30-60 sec.

Sitting hamstring and calf stretch – stretch for 2 x 30-60 sec. per leg, the break between should be 30-60 sec.

Inner thigh stretch – Stretch for 2 x 30-60 sec. per leg, the break between should be 30-60 sec.

Outer foot to buttocks stretch – Stretch for 2 x 30-60 sec. per leg, the break between should be 30-60 sec.

Back chain stretch – stretch for 40-120 sec. per side.