Stress fracture in the femoral neck – Step 1

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 and swimming

Stretching

10 minutes of each training session

Lie on your back. Hold the back of your knee with both hands. Pull your working leg up towards your head, so that you feel a gradual stretch in your hamstring. Perform the exercise with both a straight and a bent knee. Hold the stretch for 20 seconds. Then do the same exercise on the other leg.

Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

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

Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Lie on your back with one leg stretched out. Bend the other leg and place your foot on the opposite side of the stretched leg. Use both hands to pull your knee towards the opposite shoulder, so that you feel a gradual stretch in your buttock. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Lie on your back. Bend your right leg at a 90-degree angle at the hip and knee. Place the outside of your left foot against your right knee. Using your hands, pull the back of your right knee towards your head, so that you feel a gradual stretch in the gluteal muscle of your left leg. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Coordination

5 minutes of each training session

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.

Strength

40 minutes of each training session

Attach an exercise band at ankle height behind you. Sit on a chair with your back against the resistance band. Wrap the resistance band around your shin just above the ankle. Slowly stretch your knee to tighten the elastic band. Hold the tension for a few seconds and slowly bend the knee again

Attach an exercise band 10 cm above floor level. Stand with your side facing the exercise band, with the working leg closest to the band. Place the band around the working leg. Position the band between the knee and the ankle (the lower the position, the greater the resistance). Slowly move the leg to the side (in front of the supporting leg) so that the band tightens. Hold the tension for a few seconds and slowly return the leg to the starting position.

Lie on your back and bend your knees. Lift your head and shoulders 15 cm off the floor and hold the position for a few seconds before slowly lowering your head and shoulders again.

“Lying pelvic lift”. Lie on your back with your knees bent and the soles of your feet flat on the floor. Slowly lift your pelvis and lower back off the floor and hold the position for a few seconds. Your back and thighs should be in a straight line. Slowly lower your pelvis back down.

“The Clam”. Lie on your side with your hips and knees bent, with the working leg on top. Rotate slightly forwards so that your navel is pointing towards the floor. Lift the top knee away from the bottom knee, keeping your feet together.

Lie on your side with your lower leg bent at the hip and knee, and your working leg on top. Lie with your upper body slightly rotated forwards so that your navel is facing the floor. Tighten your glutes and lift your top leg backwards. Hold the leg raised for a few seconds, then lift it towards the ceiling. Hold the leg for a few seconds and slowly lower it back to the starting position.

Back to the top