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.
One legged squat on tilting board – Perform the exercise as an one legged balance exercise, you can then combine the squad when you become confident. Perform the exercise 2 x 10-60 sec. per leg, the pause in between should be 30-60 sec.
One legged back bridge with knee control outwards and locked hips –Perform the exercise 2 x 10-60 sec. per leg, the pause in between should be 30-60 sec.
One legged back bridge with knee control inwards and locked hips –Perform the exercise 2 x 10-60 sec. per leg, the pause in between should be 30-60 sec.
Split lunges with knee control inward – 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.
Split lunges with knee control outward – 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.
Step-up with lower body control outward – Perform the exercise slowly and controlled up and down x 10-60 sec. per leg the pause in between each exercise should be 30-60 sec.
Step-up with lower body control inward – Perform the exercise slowly and controlled up and down x 10-60 sec. per leg the pause in between each exercise should be 30-60 sec.
Deep squat with knee control & necessary heel lift – Perform the exercise slowly and get as deep as possible in the squad, while the elastic is tight so the knees are kept in the same width as the feet. Let your strength and pain limit dictate the depth of the exercise. Complete 2 x 10-60 sec. the pause between each exercise should be 30-60 sec.
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