In the rehab program the concept of RM designation will be used. This term means Repetition Max (RM) and is terminology used in reference to the amount of weight to be used. 10RM is the weight you can lift 10 times and only 10 times. If you can lift a weight 20 times, it’s your 20RM. That means that it is possible to train 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 until your injury feels stable and have won back original strength. How much load the injury can withstand depends on the individual case, so you should complete the program 4-10 times a week, depending on how the injury reacts and how ambitious you are. In addition to the program, we advise that you begin running which includes small and controlled directional changes, running in the shape of an 8, and using small accelerations. You can also bicycle and swim as much as you can. Depending on sport and level of fitness, you can begin to resume regular activity calmly and with control, paying close attention to any tiredness in the calf compared to the opposite leg. And remember, you can train to, but not over the pain limit. If you practice sports that require jumping you should be especially careful while readjusting, and make sure to wait until you feel completely ready.
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.
Standing deep calf stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.
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. If the exercise is too difficult, an alternative can be the equivalent exercise in rehab 3 with a hip lock.
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. If the exercise is too difficult, an alternative can be the equivalent exercise in rehab 3 with a hip lock.
Step-up with lower body control outwards – Do the exercise slowly and controlled both up and down, preferably with dumbbells in the hands or a rod on the shoulders. Repeat 2 x 10-60sec. per. leg or if adding weight do 2 x 15-25RM with 5-10 repetitions. The break between each exercise should be 2min.
Step-up with lower body control inwards – Do the exercise slowly and controlled both up and down, preferably with dumbbells in the hands or a rod on the shoulders. Repeat 2 x 10-60sec. per. leg or if adding weight do 2 x 15-25RM with 5-10 repetitions. The break between each exercise should be 2min.
Deep squat with rod and necessary heel lift – Do the exercise slowly going into a deep a squat as possible while focusing on the knees not going out past the feet. Let your strength and pain limit determine the depth of the exercise. Complete the exercise 2 x 15-25RM with 5-10 repetitions. The break between each exercise should be 2min.
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.
Hop from stool – Do the exercise with control for 2 x 10-60sec. The break between each exercise should be 30-60sec.
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