Muscle rupture in the anterioir thigh – 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 over increasing distances

Stretching

10 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 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. The exercise can also be performed lying on your side or stomach.

Cross your working leg behind your supporting leg whilst leaning out to the side over your working leg, so that you feel a gradual stretch along the outside of your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

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 straight. Bend the other leg and place your foot on the other side of the stretched leg. With both hands, pull your knee up towards the opposite shoulder so that your buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.

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.

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 balancing with your eyes closed later.

Strength

45 minutes of each training session

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.

Attach 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 straighten 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

Sit on the floor with your knees slightly bent. Place an exercise band under your foot and hold the ends of the band with your hands. Straighten your knee so that the band tightens and your foot bends backwards. Slowly bend your knee again.

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.

“Lunges”. Stand upright with your feet together. Step forward onto your working leg, bending the knee to a maximum of 90 degrees. Keep your front knee behind your toes. Keep your front foot flat on the floor. Bend your back leg and rise up onto the toes of your back leg. Push yourself back up onto the same leg and return to the starting position

Stand in front of a step or a stair. Secure an exercise band behind you at chest height. Wrap the exercise band around your chest and step onto the step in a slow motion. Bring your legs together on the step and step down slowly.

Attach an exercise band 10 cm above floor level. Stand with your back to the exercise band. Loop the band around your working 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 and slowly bring your leg back to the starting position.

Sit on both knees with your back straight and your hands resting at your sides. Bend your knees and lean back, keeping your back straight and your hands stretched out in front of you.

“Split squat”. Stand with your feet hip-width apart and your hands on your hips. Step back with one leg, balancing on your toes. Shift your weight onto your front leg and keep your back straight. Bend your front knee to 90 degrees so that your back knee almost touches the floor. Tighten your glutes and straighten your front leg to return 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