The rehab program is carried out 1-4 times daily depending on pain and level of injury. This should be done daily. Where exercises call for a foam roller a rolling pin may be used as a replacement and can be run up and down the leg instead.

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

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

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

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

Lying instep stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

Sitting hamstring and calf stretch – Stretch 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

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.

Knee stretch eccentric – Do the exercise 2-4 x 10-30 repetitions per leg, the break between each exercise should be 30-60sec. Alternatively use a machine at a fitness center for this exercise.

Knee bending eccentric – Do the exercise 2-4 x 10-30 repetitions per leg, the break between each exercise should be 30-60sec. Alternatively use a machine at a fitness center for this exercise.