There will in the rehab programs be used MR abbreviations, which means ‘Maximum Repetitions’ (MR) which is a weight designation. 10MR is the weight you should lift 10 times and only 10 times. If you can lift a weight 20 times, it will be your 20MR. You can work out with a weight that is for you 20MR but choose to only do 10 repetitions.
The program contains stretching, stability and strength training for your injury. And should be completed until you’re comfortable with the injury and your regained strength. It is individual how much exertion the injury can handle, therefore complete the program 1-2 times per day, according to how your injury is reacting. As a supplement to the program you should start running with lesser controlled shifts in direction, as well as running in 8-formation and small accelerations. You can also try swimming and cycling. You can also slowly phase into your type of sport or work out of choice, however be very attentive to your knee getting tired or pain returning. If your sport of choice is a contact sport where getting physical isn’t easily avoidable, be careful and consider a full recovery before returning.
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.
Standing deep calf stretch– perform the exercise 2 x 30-60 sec. per leg, the pause in between should be 30-60 sec.
One legged squat on a tilting board – With focus on the balance, so the body is kept stable. Perform the exercise 2 x 10-60 sec. per leg, the pause in between should be 30-60 sec.
One legged deadlift, focus on the feet – Perform the exercise with focus on teh balance so you keep your body stabil. Repeat 2 x 10-60 sec. per leg, the pause in between should be 30-60 sec.
One legged back bridge with knee control inwards –Perform the exercise 2 x 10-60 sec per leg, the pause in between should be 30-60 sec. If the exercise is too hard, do the exercise as in rehab 3 with locked hips.
One legged back bridge with knee control outwards –Perform the exercise 2 x 10-60 sec. per leg, the pause in between should be 30-60 sec. If the exercise is too hard, do the exercise as in rehab 3 with locked hips.
Step-up with lower body control outward – Complete the exercise slowly and controlled up and down, preferably with hand weights for your hands or barbell for your neck. Complete 2x 10-60 per leg or with weight 2 x 15-25MR with 5-10 repetitions, the pause in between should be 2 min.
Step-up with lower body control inward – Complete the exercise slowly and controlled up and down, preferably with hand weights for your hands or barbell for your neck Complete 2x 10-60 per leg or with weight 2 x 15-25MR with 5-10 repetitions, the pause in between should be 2 min.
Deep squat with knee control & necessary heel lift – Perform the exercise slowly and get as deep as possible in the squad, while focusing on keeping the knees outwards of the feet. Let your strength and pain limit dictate the depth of the exercise. Do the exercise with 2 x 15-25MR with 5-10 repetitions. The pause in between should be 2 min.
One legged hip control – perform the exercise with focus on the balance, so the body is kept stable. Perform the exercise 2 x 10-60 sec. per leg, the pause in between should be 30-60 sec.
Jump from a stool – Perform the exercise 2 x 10-60 sec. per leg, the pause in between should be 30-60 sec.
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