Start the rehab program up, 1-3 times daily, until the injury has been gone for 14days. Then continue 2-4 times per. week, until the injury has been gone for more than 6 weeks. When you can walk on the injury without pain, you should begin performance-optimizing and injury-prevention training for your sport, with a particular focus on leg exercises.

NB: If you do not have a foam roller, use a rolling pin.

Foam roller outside of the thigh – Perform 60-120sec. pr. leg. Also if there is pain.

Foam roller at the front of the hip – Perform 60-120sec. pr. leg. Also if there is pain.

Foam roller of glut – Perform 60-120sec. pr. leg. Also if there is pain.

Foam roller lower back – Perform 60-120sec. Also if there is pain.

Inner thigh stretch – Perform the stretch 2 x 30-60sec. pr. legs, the break between each stretch should be 30-60sec.

Foot to glut stretch – Perform the exercise 2 x 30-60sec. pr. legs, the break between each exercise should be 30-60sec.

Lying glut muscle energy technique – Pull the leg out in maximum stretch of the glut, from here press for 7 sec. with the knee against the hand while holding against on the foot, there must be no actual movement (a calm light pressure which is held with the hands). The leg is then carried out in a new maximum stretch of glut and the exercise is repeated 3-5 times.

Standing front thighs muscle energy technique – Pull the leg out in maximum stretch of the front thighs, from here press for 7 sec. with the foot against the hand while holding against, there must be no actual movement (a calm light pressure which is held with the hand). The leg is then extended to a new maximum stretch of the front thighs and the exercise is repeated 3-5 times (use a towel around the foot if you can not reach the foot).

Lying front thighs stretch – Lightly stretch the muscle for> 90sec “to the pain limit” (use a towel around the foot if you can not reach the foot).

Knee stretch with elastic – Perform 15-30 repetitions with load to the pain threshold. Squat with support – Perform 15-30 repetitions with load to the pain limit. (use support in the beginning and later without support and preferably with weight).