The program contains stretching, stability and strength training for your injury and should only be done if there is no experience of pain related to training. Following this rehab 3 must be used. How much load the injury can withstand depends on the individual case, so you should complete the program 1-2 times per day, depending on how the injury reacts. In addition to the program, you can walk and bicycle as well as run in water, as long as you do not experience fatigue in the knee. And remember, you can train to, but not over the pain limit.
Standing instep and thigh stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.
Standing 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.
Wobble board balancing – Do the exercise for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.
Standing sideways leg lift – Do the exercise for 2 x 10-60sec. per leg depending on strength and pain limit. The break between each stretch should be 30-60sec.
Standing inwards leg lift – Do the exercise for 2 x 10-60sec. per leg depending on strength and pain limit. The break between each stretch should be 30-60sec.
Standing backwards leg lift – Do the exercise for 2 x 10-60sec. per leg depending on strength and pain limit. The break between each stretch should be 30-60sec.
Standing forwards leg lift – Do the exercise for 2 x 10-60sec. per leg depending on strength and pain limit. The break between each stretch should be 30-60sec.
Knee stretching (concentric) – Do the exercise for 2 x 10-60sec. per leg depending on strength and pain limit. The break between each stretch should be 30-60sec.
Knee bending (concentric) – Do the exercise in as wide a motion as possible, depending on the strength and pain limit. 2 x 10-60sec. The break between each exercise should be 30-60sec.
Compensated squat – Do the exercise with the non-injured leg on a stool, let you strength and pain limit decide how much the injured knee should work in the squat. Continue for 2 x 10-60sec. on the injured leg. The break between each exercise should be 30-60sec.
Social Medier