Training ladder for:
RUPTURE OF THE ACHILLES TENDON
(RUPTURA TRAUMATICA TENDINIS ACHILLES)

STEP 1

The indications of time after stretching, coordination training and strength training show the division of time for the respective type of training when training for a period of one hour. The time indications are therefore not a definition of the daily training needs, as the daily training is determined on an individual basis.

KONDITION
Unlimited: Cycling. Swimming.

UDSPÆNDING
(Ingen øvelser)

KOORDINATION
(5 min)

Stand on one leg on the floor or a mattress. Look straight ahead and keep the knee slightly bent.

STYRKE
(55 min)


Lay on the floor with a cushion under the calf. Tip the foot up and down without putting any resistance on the foot.


Sit on the floor. Tip the foot from side to side with elastic on the outer side of the foot, without moving the knee.


Sit on the floor. Tip the foot from side to side with elastic on the inner side of the foot, without moving the knee.

Stretching is carried out in the following way: stretch the muscle group for 3-5 seconds. Relax for 3-5 seconds. The muscle group should subsequently be stretched for 20 seconds. The muscle is allowed to be tender, but must not hurt. Relax for 20 seconds, after which the procedure can be repeated. The time consumed for stretching, coordination and strength training can be altered depending on the training opportunities available and individual requirements.