The program contains stretching, stability and strength training for your injury and should be done until there is no longer any pain or tiredness in the knee. 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 on a soft surface, increasing the distance, 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 for 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.
One leg squat on wobbleboard – do the exercise as a one leg balancing exercise and apply the squat when you feel enough stability in the knee. Continue for 2 x 30-60sec. per leg, the break between each exercise should be 30-60sec.
One leg pelvic lift with knee control outwards and hip lock – 2 x 30-60sec. per leg, the break between each exercise should be 30-60sec.
One leg pelvic lift with knee control inwards and hip lock – 2 x 30-60sec. per leg, the break between each exercise should be 30-60sec.
Split lunges with knee control inwards – Do the exercise with as much range of motion as possible. Continue for 2 x 30-60sec. per leg, the break between each exercise should be 30-60sec.
Split lunges with knee control outwards – Do the exercise with as much range of motion as possible. Continue for 2 x 30-60sec. per leg, the break between each exercise should be 30-60sec.
Step-up with lower body control outwards – Do the exercise slowly and with control up and down for 2 x 30-60sec. per leg, the break between each exercise should be 30-60sec.
Step-up with lower body control inwards – Do the exercise slowly and with control up and down for 2 x 30-60sec. per leg, the break between each exercise should be 30-60sec.
Deep squat with knee control and necessary heel lift – Perform the exercise in as deep a squat as possible, while the elastic stays tight, so the knees remain at the same width as the feet. Let your strength and pain limit decide the depth of the exercise. Continue for 2 x 30-60sec. per leg, the break between each exercise should be 30-60sec.
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