GENOPTRÆNING

TRAINING LADDER FOR CHILDREN AND ADOLESCENTS:
FOR INFLAMMATION OF THE OUTER SHIN BONE
(LATERAL TIBIAL PERIOSTITIS)

STEP 1

The following rehabilitation program will cover the needs of the vast majority of children with inflammation of the outer shinbone. Older teenagers involved in sports at a high level can advantageously use the rehabilitation program for adults.

Unlimited: Cycling. Swimming. Running in deep water.

(5 min)

Stand on the good leg while gaining support from the wall with the opposite hand. Bend the knee of the injured leg and draw the heel towards the buttocks. Take hold of the little toe side of the foot and draw slowly upwards so that the ankle joint is stretched to the maximum and drawn over the good leg so that increased stretching is experienced on the outer side of the shin bone. Hold the position for 20 seconds and relax for 20 seconds before repeating.

(5 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 a chair. Keep the heel firmly on the ground and tip the toes up.

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.