Start up the program 1-3 times daily until the injury has ceased for 1 month. After this continue the program 3-5 times per week, until the injury has dispersed for 3 months. When you can walk without pain you should begin performance optimizing and damaging preventive training related to your sport, giving particular focus to leg exercises.

Foam roller on outside of thigh – 60-120 sec. per leg. Also if you experience pain.

Foam roller on front of the hip – 60-120 sec. per leg. Also if you experience pain.

Foam roller on the buttocks – 60-120 sec. per leg. Also if you experience pain.

Foam roller on lower back – 60-120 sec. per leg. Also if you experience pain.

Inner thigh stretch – Stretch for 2 x 30-60 sec. per leg, the break between should be 30-60 sec.

Outer foot to buttocks stretch – Stretch for 2 x 30-60 sec. per leg, the break between should be 30-60 sec.

Lying buttocks muscle energy technique – Pull the leg into the maximum stretch of the gluteal region (buttocks), apply pressure by hand to the knee for 7 sec. there should be no visible movement (i.e. a calm pressure held by the hands). Then move or pull the leg into a new deeper maximum stretch. Repeat 3-5 times.

Hamstring muscle energy technique – Pull the leg to maximal stretch of the hamstring, exert pressure against the strap for 7 sec. without any visible movement (i.e. a calm pressure held by the strap). Then move or pull the leg into a new deeper maximum stretch. Repeat 3-5 times.

Standing thigh muscle energy technique – Pull the leg to maximal stretch of the thigh, exert pressure with the foot against the hand for 7 sec. without any visible movement (i.e. a calm pressure held by the hand). Then move or pull the leg into a new deeper maximum stretch. Repeat 3-5 times.

Standing back muscle energy technique – Find a max stretch on your back. From here, push your back against the opposition of your hands without any visible movement. (Imagine trying to straighten up but being held back by the hands). After 7 sec. press into a new maximum stretch and repeat the exercise 3-5 times.

Standing side muscle energy technique – Find a max stretch on your side. From here, push for 7 sec. with the hands holding the strap without any visible movement. (Imagine trying to straighten up but with such little force that no actual movement happens). After 7 sec. move the body into a new maximum stretch and repeat the exercise 3-5 times.

Lying hip stability with hold – repeat 6-15 times per side.

Knee stretching eccentric – 10-15 times per side. IMPORTANT: This exercise should be done for as long as the following exercise “hamstring pelvic lift on exercise ball” cannot be done completely. Once that exercise can be done, this one should be omitted.

Hamstring pelvic lift on exercise ball – 10-15 repetitions, IMPORTANT: At the initial stage of the injury period you should do the exercise statically by lying with stretched legs on the ball 10-20 seconds at a time. When it becomes possible to move without pain, you begin to make small pulls with the back of the thigh (hamstring). And from here you are going to work on the exercise until completion.

Hip stability with foot lift – Do the exercise for 4 min. Focus in the exercise should be as follows:

  1. Make the neck and back long, imagine someone pulling your hair.
  2. Inhale deeply, pushing out the belly to make a “beer belly” each time you inhale.
  3. While the stomach is pushed out on the inhale, hold your breath and lift one foot 2 cm above ground, then shift as slowly as possible to the opposite side and lift the other foot. Keep changing until you eventually have to exhale and take another deep breath.

IMPORTANT! There should be no movement in the back during elevation of the foot. If you are experiencing this, then you are not breathing properly with “beer belly” extension of the stomach. And remember number 1, that back and neck must be kept long.