TRAINING LADDER FOR CHILDREN AND ADOLESCENTS: FOR MUSCULAR BLEEDING IN THE ANTERIOR THIGH (HAEMATOMA MUSCULI)
The following rehabilitation program will cover the needs for the vast majority of children with muscle bleeding in the anterior thigh. Older teenagers involved in sports at a high level can advantageously use the rehabilitation program for adults.
Unlimited: Cycling. Swimming. Running with increasing distance.
Stand with support from the back of a chair or the wall. Using your hand, bend the knee and draw the foot up and your knee slightly backwards so that the muscles in the front of the thigh become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating. The exercise can also be done lying down. If you lie on your stomach you can draw the foot up by using a towel.
Sit on a chair with elastic attached to the ankle. Raise the leg and slowly stretch and bend the knee.
Lie on the floor with slightly bent knees. Put the elastic under the foot and hold firmly with your hands. Stretch the knee so that the elastic is drawn tight and slowly bend the knee again.
Stand with your back to the wall with your weight on both feet. Slowly go down and bend the knee to 90 degrees, and slowly rise again.
Go forward on the injured leg until the knee is bent to max. 90 degrees. Stand up on the same leg and return to the starting position.
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.