Hollow foot tendonitis – Step 2

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 in deep water.

Stretching

Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand facing a wall with your working leg stretched out, heel on the floor, and with your ankle bent so that the ball of your foot rests against the wall. Press your pelvis against the wall to gradually stretch the adductor muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand with a small spiked ball under your foot and roll it around under the sole of your foot whilst pressing your foot against the ball.

Sit on a chair and place the ankle of your injured leg over the opposite knee. Hold the ankle with one hand, whilst using the other hand to slowly bend your toes upwards (you may feel a stretch under your foot). Hold the stretch for at least 10 seconds. Then bend your toes downwards as far as possible and hold the stretch for 10 seconds.

Coordination

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 your toes with knees bent. Put your weight on the tips of your toes and keep your balance. Initially, support yourself with one hand against the wall.

Strength

Stand on the balls of both feet on a step, with your heels hanging over the edge. Slowly rise onto your toes, keeping your weight on your good leg. Slowly lower yourself onto your training leg as far as you can, so that you feel a stretch in your calf muscle. Use your good leg to rise back onto your toes. If necessary, support yourself with one hand on the wall. The exercise is performed alternately with the knee straight and bent. The load can be increased by wearing a rucksack and gradually adding weight to it.

Sit or stand with your bare feet on a tea towel. Pull the tea towel together with your toes

Step onto a stool (or a step). Step back down. Alternate stepping up and down, first with your right leg and then your left. You can increase the intensity by putting on a rucksack and gradually adding more weight to it.

Lie on your back with your legs stretched out. Place the elastic band around your feet. Slowly rotate your feet outwards as far as possible. Hold the position for a few seconds, then slowly bring your legs back together.

Lie on your back with your legs stretched out. Cross your lower legs. Tie an exercise band around the foot of the working leg. Place the sole of the other foot on the exercise band, right next to the foot of the working leg, which is turned as far away from the other foot as possible, so that the lateral ligaments and the exercise band are stretched to their maximum. Hold the stretch for a few seconds, then slowly bring your feet back together.

Stand behind a chair and, if necessary, support yourself by placing your hands on the backrest. Slowly rise onto your toes. Hold the position for a few seconds. Lower yourself back down.

Back to the top