The program contains stretching, stability and strength training for your injury and should only be used for 1-10 days before switching to rehab 2. 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. In addition to the program, you are advised to swim and walk in water as much as you can. And remember, you can train to, but not over the pain limit.

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

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

Standing weight transfer –  Continue for 2 x 30-60sec. per leg, the break between each exercise should be 30-60sec.

Side-lying inwards lifting – 2 x 10-60sec. per leg according to strength and pain limit, the break between each exercise should be 30-60sec.

Side-lying outwards leg lift – 2 x 10-60sec. per leg according to strength and pain limit, the break between each exercise should be 30-60sec.

One leg hip stability with hold – 2 x 10-60sec. per leg according to strength and pain limit, the break between each exercise should be 30-60sec.

Back stretch with leg lift – 2 x 10-60sec. per leg according to strength and pain limit, the break between each exercise should be 30-60sec.

Seated knee stretching – Do the exercise in as wide a motion as possible, depending on the strength and pain limit. 2 x 10-60sec. The break between each exercise should be 30-60sec.

Knee bending (concentric) – Do the exercise in as wide a motion as possible, depending on the strength and pain limit. 2 x 10-60sec. The break between each exercise should be 30-60sec.

Rehab for the injury

Brug af skinne – Rehab 1 – Rehab 2 – Rehab 3 – Rehab 4