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 3. 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.
Standing instep and quad stretch – perform the exercise 2 x 30-60 sec. per leg, the pause in between should be 30-60 sec.
Standing calf stretch– perform the exercise 2 x 30-60 sec. per leg, the pause in between should be 30-60 sec.
Inner thigh stretch – perform the exercise 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.
Tilting board on 2 legs – perform the exercise 2 x 30-60 sec. per leg, the pause in between should be 30-60 sec.
Standing extroversion – 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.
Standing introversion – 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.
Standing rear pull – 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.
Standing forward press – 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 stretch (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.
Knee bend (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.
Compensated squat – Perform the exercise with the healthy leg on the stool, and let your strength and pain limit dictate how much the injured leg has to cooperate. Perform the exercise 2 x 30-60 sec. per leg, the pause in between should be 30-60 sec.
Social Medier