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STEP3

13. juli 2011Rupture of the joint capsuleurtehave_com

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Training ladder for:
RUPTURE OF THE JOINT-CAPSULE AT THE FRONT OF THE ANKLE JOINT
(RUPTURA TRAUMATICA LIGAMENTI PEDIS)

STEP 3

Unlimited: Cycling. Swimming. Running straight ahead (without directional change).

UDSPÆNDING
(10 min)

Stand with the injured leg stretched backwards with the toes facing front. Slowly bend the knee so that the calf muscles become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.

Stand with the injured leg outstretched with the ankle joint bent up against the wall. Press your abdomen against the wall so that the calf muscles become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.

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

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.

KOORDINATION
(15 min)

Stand on the leg to be trained. Take-off and land on the same leg.

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.

Stand on the injured leg with your upper body bent forwards at 90 degrees. Lift the good leg in a straight line behind you. When you feel comfortable with the exercise, it can be made more difficult by closing your eyes.

STYRKE
(35 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.

Stand behind a chair. Rise slowly up on tiptoe and go down again.


Up and down from the stool with load. Tie elastic around the hip and go up on the stool in a slow movement. The elastic should be fastened to the wall.

Go up and down from the stool. Go up with alternating right and left legs.

Stand on the healthy leg with elastic fixed around the hip. The elastic should be fixed to the wall or a wall bar. Take-off on the healthy leg and land on the leg to be trained and keep your balance. Remember that the elastic should be positioned so that it gives resistance at the moment of take-off. Change legs.


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.

STEP2

13. juli 2011Rupture of the joint capsuleurtehave_com

[Back]

Training ladder for:
RUPTURE OF THE JOINT-CAPSULE AT THE FRONT OF THE ANKLE JOINT
(RUPTURA TRAUMATICA LIGAMENTI PEDIS)

STEP 2

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

UDSPÆNDING
(10 min)

KOORDINATION
(15 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.

STYRKE
(35 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.

Stand behind a chair. Rise slowly up on tiptoe and go down again.


Up and down from the stool with load. Tie elastic around the hip and go up on the stool in a slow movement. The elastic should be fastened to the wall.

Go up and down from the stool. Go up with alternating right and left legs.


Stand with both legs on the stool with elastic around the hip. Take-off and land with feet together.

STEP1

13. juli 2011Rupture of the joint capsuleurtehave_com

[Back]

Training ladder for:
RUPTURE OF THE JOINT-CAPSULE AT THE FRONT OF THE ANKLE JOINT
(RUPTURA TRAUMATICA LIGAMENTI PEDIS)

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. Running in deep water.

UDSPÆNDING
(10 min)

KOORDINATION
(10 min)

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

STYRKE
(40 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.

Stand on a soft surface. Rise slowly up on tiptoe and go down again.

Go up and down from the stool. Go up with alternating right and left legs.

Sit with a ball under the foot. Roll the ball backwards and forwards and from side to side.

Stand on both legs. Tip the toes on the leg to be trained upwards and down again, whilst having the heel firmly on the floor during the exercise.

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

STEP4

13. juli 2011Inflammation of the outer shin boneurtehave_com

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GENOPTRÆNING

TRAINING LADDER FOR CHILDREN AND ADOLESCENTS:
FOR INFLAMMATION OF THE INNER SHIN BONE
(MEDIAL TIBIAL PERIOSTITIS, “SHIN SPLINT”)

STEP 4

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

Unlimited: Cycling. Swimming. Running and spurting with jumps.

(10 min)

(5 min)

Stand on the leg to be trained. Take-off and land on the same leg.

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.

(15 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.

The time consumed for stretching, coordination and strength training can be altered depending on the training opportunities available and individual requirements.

STEP3

13. juli 2011Inflammation of the outer shin boneurtehave_com

GENOPTRÆNING

[Back]

TRAINING LADDER FOR CHILDREN AND ADOLESCENTS:
FOR INFLAMMATION OF THE INNER SHIN BONE
(MEDIAL TIBIAL PERIOSTITIS, “SHIN SPLINT”)

STEP 3

Unlimited: Cycling. Swimming. Running with increasing speed and skipping.

(10 min)

(5 min)

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.

(15 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.

The time consumed for stretching, coordination and strength training can be altered depending on the training opportunities available and individual requirements.

STEP2

13. juli 2011Inflammation of the outer shin boneurtehave_com

GENOPTRÆNING

TRAINING LADDER FOR CHILDREN AND ADOLESCENTS:
FOR INFLAMMATION OF THE INNER SHIN BONE
(MEDIAL TIBIAL PERIOSTITIS, “SHIN SPLINT”)

STEP 2

Unlimited: Cycling. Swimming. Light jogging.

(5 min)

(15 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.

The time consumed for stretching, coordination and strength training can be altered depending on the training opportunities available and individual requirements.

STEP1

13. juli 2011Inflammation of the outer shin boneurtehave_com

[Back]

GENOPTRÆNING

TRAINING LADDER FOR CHILDREN AND ADOLESCENTS:
FOR INFLAMMATION OF THE INNER SHIN BONE
(MEDIAL TIBIAL PERIOSTITIS, “SHIN SPLINT”)

STEP 1

Unlimited: Cycling. Swimming. Running in deep water.

(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.

The time consumed for stretching, coordination and strength training can be altered depending on the training opportunities available and individual requirements.

examination-article

13. juli 2011Inflammation of the outer shin boneurtehave_com

SportNetDoc

Tibial stress reaction in runners. Correlation of clinical symptoms and scintigraphy with a new magnetic resonance imaging grading system.

Fredericson M, Bergman AG, Hoffman KL, Dillingham MS. Am J Sports Med 1995 Jul-Aug;23(4):472-81

Medial tibial pain in runners has traditionally been diagnosed as either a shin splint syndrome or as a stress fracture. Our work using magnetic resonance imaging suggests that a progression of injury can be identified, starting with periosteal edema, then progressive marrow involvement, and ultimately frank cortical stress fracture. Fourteen runners, with a total of 18 symptomatic legs, were evaluated and, within 10 days, referred for radiographs, a technetium bone scan, and a magnetic resonance imaging scan. In 14 of the 18 symptomatic legs, magnetic resonance imaging findings correlated with an established technetium bone scan grading system and more precisely defined the anatomic location and extent of injury. We identified clinical symptoms, such as pain with daily ambulation and physical examination findings, including localized tibial tenderness and pain with direct or indirect percussion, that correlated with more severe tibial stress injuries. When clinically warranted, we recommend magnetic resonance imaging over bone scan for grading of tibial stress lesions in runners. Magnetic resonance imaging is more accurate in correlating the degree of bone involvement with clinical symptoms, allowing for more accurate recommendations for rehabilitation and return to impact activity. Additional advantages of magnetic resonance imaging include lack of exposure to ionizing radiation and significantly less imaging time than three-phase bone scintigraphy.

photo

13. juli 2011Inflammation of the outer shin boneurtehave_com

STEP4

13. juli 2011Inflammation of the inner shin boneurtehave_com

[Back]

GENOPTRÆNING

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

STEP 4

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 and spurting with jumps.

(10 min)

(5 min)

Stand on the leg to be trained. Take-off and land on the same leg.

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.

(15 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.

The time consumed for stretching, coordination and strength training can be altered depending on the training opportunities available and individual requirements.