GENOPTRÆNING

TRAINING LADDER FOR CHILDREN AND ADOLESCENTS:
FOR INNER LIGAMENT INJURY IN THE ANKLE JOINT
(RUPTURA TRAUMATICA LIGAMENTI DELTOIDEI PEDIS)

STEP 2

Unlimited: Cycling. Swimming, Light running straight ahead (without directional change) on a smooth surface.

(10 min)

Stand on one leg. Play the ball up against the wall.

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

Seesaw. Balance on two legs, possibly using a hand as support against the wall, balancing subsequently on one leg without support. Look straight ahead and keep knees bent.

(10 min)


Sit on the floor. Tip the foot up and down with elastic under the forefoot so that the elastic becomes taut.


Sit on the floor. Tip the foot up and down with elastic on top of the forefoot so that the elastic becomes taut.


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.