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 jumping.
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 against a wall with a ball or firm round cushion between the wall and your back. Slowly go down to bend your knee 90 degrees before slowly rising up again.
Stand with elastic around the hip. Step forward over one knee and hold the front foot firmly against the floor. Bend the rear leg and go forward onto your toes. Remember to change leg.
Stand with both legs on the stool with elastic around the hip. Take-off and land with feet together.
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.