Instruction

Rehabilitation begins with the exercises at Step-I. When the exercises at Step-I can be performed without pain (whilst performing the exercises, in the evening or next morning), the exercises at Step-II can be commenced. When the Step-II exercises can be completed without discomfort, the exercises at Step-III can be started, following on to Step-IV.

If any soreness is experienced upon completion of the exercises which gives cause for any doubt as to whether this is due to normal muscle stiffness following training, or more of a “warning” soreness due to the intensity of the training increasing too quickly, the next training session should be performed on the same level.

If the soreness subsequently diminishes, the soreness can be attributed to normal muscle stiffness, and the rehabilitation can be cautiously increased. If, on the other hand, the soreness does not decline, the rehabilitation is being forced too quickly, and the load has exceeded the limit which the injury is capable of managing for the time being. The training load and intensity should consequently be reduced immediately, and training should continue on a lower level for some days before being cautiously increased again.

The amount of time which it is possible to use on the rehabilitation exercises naturally varies greatly from person to person, and the indications given should therefore be considered as a guideline for the relationship between strength, coordination and agility training, and can be amended according to the training opportunities which are available, as well as individual requirements.

The rehabilitation period will generally pass quicker if more training is performed. However, if the guidelines in SportNetDoc go against information from your own doctor, you should naturally follow the advice of the doctor which has examined and evaluated your injury.

The guidelines in Rehabilitation of children and adolescents should be read before the exercises in Steps I-IV are commenced.