Rupture of the deep hip flexor – Step 3

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 on soft surfaces.

Stretching

15 minutes of each training session

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.

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

Coodination

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 balancing with your eyes closed.

Stand on one leg. Bounce the ball off the wall.

Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.

Strength

40 minutes of each training session

Attach an exercise band 10 cm above floor level. Stand with your back to the exercise band. Loop the band around your leg between the knee and the ankle (the lower you place it, the greater the resistance). Slowly bring your leg forwards so that the band tightens. Hold the tension for a few seconds, then slowly return your leg to the starting position

Lie on your back with your hands behind your neck. Bend your back and hips so that your head and knees are close together. Remember not to pull your neck during the exercise.

“Pelvic lift with knee extension”. Lie on your back with your knees bent. Lift one leg straight up and, at the same time, lift your hips off the floor. Your back, thighs and lower legs should be in a straight line. Hold the position for a few seconds and slowly lower your hips back to the floor. Repeat the exercise, alternating between the right and left legs.

Stand with your back against the wall, with your weight evenly distributed between both feet. Slowly bend your knees to a 90-degree angle, then stand up again gently.

Lie on your back with both arms stretched up towards the ceiling. Bend both hips and knees to a 90-degree angle. Extend your right arm straight above your head so that it touches the floor, whilst at the same time extending your left leg outwards without letting it touch the floor. Then repeat the exercise with your left arm and right leg, and then alternate between the opposite arm and leg.

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. Place the resistance band around your thighs just above your knees. Lift the top knee away from the bottom knee as far as possible. Hold the position for a few seconds and slowly return to the starting position

‘Hamstring plank’. Lie on your back with your body fully stretched. Press your heels into the ground, tense up your entire body and lift your hips off the ground. Hold the tension for as long as possible. The exercise can be made more difficult by lifting one leg.

‘Plank. Lie on the floor on your stomach, supporting only your elbows and toes so that your hips do not touch the floor. Hold the position for as long as possible.

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