This program contains stretching exercises, stability and strength training for your injury and should only be used for 1-10 days before moving on to Rehab 2. It’s individual how much the injury can withstand. That’s why you should repeat the program 1-2 times a day, depending on how the injury reacts. In addition to the program, you can bicycle or walk in water, as long as you don’t feel burned out in the knee. And remember you can keep training until, but not above, the pain threshold.
Lying instep stretch – perform the stretch 2 x 30-60 sec per leg, the pause in between should be 30-60 sec.
Sitting hamstring and calf stretch – Perform the stretch 2 x 30-60 sec per leg, the pause in between should be 30-60 sec.
Inner thigh stretch – Perform the stretch 2 x 30-60 sec per leg, the pause in between should be 30-60 sec.
Outer foot to buttock stretch – perform the exercise 2 x 30-60 sec. per leg, the pause in between should be 30-60 sec.
Standing weight shift – perform the exercise 2 x 30-60 sec per leg, the pause in between should be 30-60 sec
Sidelying introversion – Perform the stretch 2 x 10-60 sec per leg, the pause in between should be 30-60 sec.
Side lying leg – Perform the stretch 2 x 10-60 sec per leg, the pause in between should be 30-60 sec.
One legged hip stability hold – Perform the stretch 2 x 10-60 sec per leg, the pause in between should be 30-60 sec.
Back stretches with leg raises – Perform the stretch 2 x 10-60 sec per leg, the pause in between should be 30-60 sec.
Sitting knee stretch. – Perform the exercise in as large a range of movement as possible, according to strength and pain limits. Perform the stretch 2 x 10-60 sec per leg, the pause in between should be 30-60 sec.
Knee bends (concentric) – Perform the exercise in as large a range of movement as possible, according to strength and pain limits. Perform the stretch 2 x 10-60 sec per leg, the pause in between should be 30-60 sec.
Social Medier