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.
(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.
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.
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.
TRAINING LADDER FOR CHILDREN AND ADOLESCENTS: FOR INNER LIGAMENT INJURY IN THE ANKLE JOINT (RUPTURA TRAUMATICA LIGAMENTI DELTOIDEI PEDIS)
STEP 1
Unlimited: Cycling. Swimming.
(10 min)
Stand on one leg on the floor or a mattress. Look straight ahead and keep the knee slightly 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.
TRAINING LADDER FOR CHILDREN AND ADOLESCENTS: FOR OSGOOD-SCHLATTER (OSGOOD-SCHLATTER)
STEP 3
The majority of young patients can manage with relief until the pain subsides, following which the sports activity can be slowly resumed. The period of relief is usually quite short if the relief treatment is started soon after the onset of the symptoms. The following rehabilitation program will cover the needs for the vast majority of children with Osgood-Schlatter. Older teenagers involved in sports at a high level can advantageously use the rehabilitation program for adults.
Unlimited: Cycling with weak load. Swimming. Running with increasing distance on a soft surface.
(10 min)
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.
(10 min)
Stand with the elastic around the injured leg, facing away from the elastic. Move the leg forwards and slowly backwards. The elastic can be moved up and down the leg depending upon the strength of the knee – the stronger the knee, the lower the elastic should be.
Sit on a chair and lift the knee to a horizontal position. Hold for 1 minute, lower the leg to approx. 45 degrees for 30 seconds. Lower again to the starting position.
Go up and slowly down from the stool. Go up with the healthy leg first and down with the same leg first. The load can be increased by putting on a rucksack and gradually increasing the ballast in the rucksack.
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.
TRAINING LADDER FOR CHILDREN AND ADOLESCENTS: FOR OSGOOD-SCHLATTER (OSGOOD-SCHLATTER)
STEP 2
The majority of young patients can manage with relief until the pain subsides, following which the sports activity can be slowly resumed. The period of relief is usually quite short if the relief treatment is started soon after the onset of the symptoms. The following rehabilitation program will cover the needs for the vast majority of children with Osgood-Schlatter. Older teenagers involved in sports at a high level can advantageously use the rehabilitation program for adults.
Unlimited: Cycling with weak load. Swimming. Light running on a smooth surface.
(10 min)
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.
(5 min)
Stand with the elastic around the injured leg, facing away from the elastic. Move the leg forwards and slowly backwards. The elastic can be moved up and down the leg depending upon the strength of the knee – the stronger the knee, the lower the elastic should be.
Sit on a chair and lift the knee to a horizontal position. Hold for 1 minute, lower the leg to approx. 45 degrees for 30 seconds. Lower again to the starting position.
Sit on a chair with the injured leg on a stool or similar. Lift the leg above the stool with the foot flexed at a maximum, and hold the position for 10 seconds, followed by 10 seconds rest. The exercise should be repeated for approx. 3 minutes.
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.
TRAINING LADDER FOR CHILDREN AND ADOLESCENTS: FOR OSGOOD-SCHLATTER (OSGOOD-SCHLATTER)
STEP 4
The majority of young patients can manage with relief until the pain subsides, following which the sports activity can be slowly resumed. The period of relief is usually quite short if the relief treatment is started soon after the onset of the symptoms. The following rehabilitation program will cover the needs for the vast majority of children with Osgood-Schlatter. Older teenagers involved in sports at a high level can advantageously use the rehabilitation program for adults.
Unlimited: Cycling. Swimming. Running on a soft surface.
(10 min)
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.
(10 min)
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.
Go up and slowly down from the stool. Go up with the healthy leg first and down with the same leg first. The load can be increased by putting on a rucksack and gradually increasing the ballast in the rucksack.
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.
