The rehab program should be done 1-3 times daily, until the injury has been gone for 1 month. After that, continue 3-5 times a week until the injury has been gone more than 3 months.
Foam roller outside of thigh – 60-120sec. per. leg. Also if you experience pain.
Foam roller front of thigh – 60-120sec. per. leg. Also if you experience pain.
Foam roller on buttocks – 60-120sec. per. leg. Also if you experience pain.
Foam roller lower back – 60-120sec. per. leg. Also if you experience pain.
Foam roller calf – 60-120sec. per. leg. Also if you experience pain. If you experience great pain you can instead foam roll both legs at once.
Standing calf muscle energy technique – Pull the foot up to the maximum stretch of calf, pressing for 7 sec. with the foot into the belt with no visible movement (that is, a subtle pressure withheld by your hands). The foot is then stretched into a new maximum stretch of calf and the exercise is repeated 3-5 times.
Standing deep calf muscle energy technique – Pull the foot up to the maximum stretch of calf, pressing for 7 sec. with the foot into the belt with no visible movement (that is, a subtle pressure withheld by your hands). The foot is then stretched into a new maximum stretch of calf and the exercise is repeated 3-5 times.
Inner thigh stretch – 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 ben, the break between each exercise should be 30-60sek.
Lying buttocks muscle energy technique – Put the leg into the maximum stretch of the gluteal region (buttocks), apply pressure by hand to the knee for 7 seconds while holding the foot with the other hand. There should be no visible movement (meaning a subtle and calm stretch held by the hands). Next, move the leg into a new deeper stretch of the buttocks. Repeat 3-5 times per leg.
Hamstring Muscle Energy Technique – Move the leg to its maximal stretch of the hamstring, exert pressure against the strap for 7 seconds, without any visible movement (meaning a subtle and calm stretch held up by the strap). Next, move the leg closer into an even deeper stretch. Repeat 3-5 times. per leg.
Standing front thigh (quadricep) muscle energy technique – Move the leg into maximum stretch of front thigh, exert a pressure against the hand holding the foot for 7 seconds, with no visible movement (meaning a subtle and calm pressure of the foot into the hand). Next move the leg into an even deeper stretch. Repeat 3-5 times per leg.
Lying hip stability with a hold – 10-15 times per leg.
Hip stability with foot lift – Continue the exercise for 4 minutes. The focus of the exercise is as follows: 1. Make your throat and back long, imagine someone pulling your hair. 2. Inhale deeply into the stomach so that the stomach is pushed out like a “beer belly” every time you breathe. 3. During such an inhalation, where the stomach is pushed out, you hold your breath and keep the stomach out. From here, gently raise one foot 2 cm above the ground, change as slowly as possible to the opposite side and lift opposite foot, change again and keep switching feet until you need to exhale to be able to take another deep breath. IMPORTANT! There must be no movement in the back. Are you experiencing this, then your “beer belly” breath is not correct. Lastly, remember point 1 that your back and neck should be kept long.
Social Medier