In the rehab programs, RM will be used meaning Repetition Max (RM) which is weight load terminology. 10RM is the weight you can lift 10 times and only 10 times. If you can lift a weight maximum 20 times, it’s your 20RM. It is also possible to work with a weight that is your 20RM, but only choose to take 10 repetitions.
The program contains stretching, stability and strength training for your injury and should be done regularly for the years ahead. How much load the injury can withstand depends on the individual case, so you should complete the program 4-6 times per week, depending on how the injury reacts. As pain dissipates you can decrease training to do the program 2-4 times a week. In addition to the program, you should begin walking, bicycling or running on a soft surface (forest) 2-4 times a week.
One leg squat on wobble board – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.
One leg deadlift while focusing on the foot – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.
One leg pelvic lift with knee controlling outwards movement – Repeat for 2 x 10-60sec. per. leg according to strength and pain limit, the break between each exercise should be 30-60sec.
One leg pelvic lift with knee controlling inwards movement – Repeat for 2 x 10-60sec. per. leg according to strength and pain limit, 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, preferably with dumbbells in hand or a weight rod on the shoulders. Continue for 2 x 10-60sec. for each leg or add weight and do 2 x 15-25RM with 5-10 repetitions. The break between each exercise should be 2 min.
Step-up with lower body control inwards – Do the exercise slowly and with control up and down, preferably with dumbbells in hand or a weight rod on the shoulders. Continue for 2 x 10-60sec. for each leg or add weight and do 2 x 15-25 RM with 5-10 repetitions. The break between each exercise should be 2 min.
Deep squat with rod and necessary heel lift – Do the exercise slowly and into as deep a squat as possible, while making sure that the knees do not move out past the feet. Let your strength and pain limit decide the depth of the exercise. Do 2 x 15-25 RM with 5-10 repetitions. The break between each exercise should be 2 min.
One leg hip control – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.
Double lunges – 2 x 15-25 RM with 5-10 repetitions. The break between each exercise should be 2 min.
Step up – 2 x 15-25 RM with 5-10 repetitions. The break between each exercise should be 2 min.
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