Cartilage damage in the joint – Step 4

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling, swimming, running over increasing distances on soft surfaces

Stretching

5 minutes of each training session

Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.

Stand with one foot on a chair and the other leg stretched out behind you. Shift your weight forwards so that you feel a gradual stretch at the front of your hip. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand by crossing the training leg straight behind the support leg while bending out to the side over the training leg so that there is an increasing stretching of the outer thigh. Hold stretching for 20 seconds. Repeat exercise alternately on right and left leg

Sit with your knees bent and the soles of your feet touching. Place your hands on both knees and slowly push your knees apart, so that you feel a gradual stretch in your groin. Hold the stretch for 20 seconds. Relax for 20 seconds.

Stå foran en væg med træningsbenet strakt med hælen i gulvet og med fodleddet bøjet, så forfoden støtter på væggen. Pres bækkenet mod væggen, så der kommer tiltagende udspænding af lægmusklen. Hold udspændingen i 20 sekunder. Gentag øvelsen på modsatte ben.

Coordination

5 minutter af hver træningssession

Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later balance with your eyes closed.

Lie on your back with the ball under the training leg. Lift your hip off the floor and stretch your healthy leg. Hold the position for 10 seconds. Repeat the exercise alternately with the right and left leg.

“The Runner”. Stand on your training leg with your knee straight. Bend your body forwards at a 90-degree angle and lift your good leg straight backwards and the opposite arm straight forwards. Maintain your balance on the supporting leg for as long as possible. If necessary, use one hand to support yourself against the wall at the start. Once you feel confident, you can make the exercise more challenging by closing your eyes.

Strength

50 min of each training session

Secure an exercise band at hip height in front of you. Sit on a chair facing the exercise band. Loop the exercise band around your ankle. Lift and extend your leg. Then slowly bend your knee so that the exercise band tightens. Hold the tension for a few seconds and slowly straighten your knee again.

Attach an exercise band at ankle height behind you. Sit on a chair with your back against the exercise band. Loop the exercise band around your shin, just above the ankle joint. Slowly straighten your knee so that the exercise band tightens. Hold the tension for a few seconds, then slowly bend your knee again.

Lie on your side. Bend your lower leg and straighten your upper leg. Fully extend your hip. Lift your upper leg toward the ceiling, with your heel pointing upward. You can increase the resistance by placing a sandbag or similar object around your ankle.

Lie on your side. Extend your lower leg. Keep your upper leg slightly bent, with your foot in front of your lower leg. Lift your lower leg straight up toward the ceiling. You can increase the resistance by placing a sandbag or similar weight around your ankle.

Stand with your back to the wall, with your weight on your working leg. Lift your non-working leg onto a step. Slowly bend the knee of your working leg to 90 degrees. Put your weight back on your good leg and use it to help you stand up.

Secure the elastic band at hip height. Stand facing the elastic band in front of a stool or a step. Bring the elastic band around your back. Walk backwards up and down the stool so that the elastic band tightens. Alternate between starting with your right and left leg.

Lie on your back with your knees bent. Place your hands on your hips. Press your pelvis down towards the floor as much as possible. Hold this position for a few seconds. Release the pressure so that your pelvis returns to the starting position.

Attach an exercise band at hip height. Place the resistance band around your hips so that it is taut. Stand on your good leg with your side facing the resistance band. Push off with your good leg and land on the leg furthest away, so that the resistance band tightens further. Remember that the band must be positioned so that it provides resistance during the push-off. Repeat the exercise on the other leg.

Back to the top