Acute compartment syndrome – 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 Run.

Stretching

20 minutes of each training session

Stand with your arm stretched out at your side, your hand slightly clenched. Rotate your arm so that your thumb is turned inwards and as far back as possible. Then bend your wrist as far as possible so that the back of your hand is facing downwards and you feel a stretch on the outside of your elbow. Hold the stretch for 20 seconds. Relax for 5 seconds.

Get down on your knees and hands. Your fingers and elbows should point towards your knees. Your arms should be straight. Lean your body backwards so that you feel a gradual stretch in your forearms. Hold the stretch for 20 seconds. Relax for 5 seconds.

Place the working arm over the edge of a table, palm facing downwards. Press down on the back of the hand with your other arm, so that there is a gradually increasing stretch on the front of the working arm. Repeat the exercise, pressing the hand of the working arm first to one side and then to the other. Finally, turn the arm so that the palm is facing upwards. Press down on the palm of the hand with your good arm, so that there is increasing tension on the underside of the arm being exercised. Hold all stretches for 20 seconds, after which you can move on to one of the other exercises

Hold your arm out in front of you with your palm facing upwards. Bend your wrist downwards as far as possible and press down with your other hand. Hold the stretch for 20 seconds. Rotate your arm so that your palm is facing downwards. Bend your wrist as far down as possible and press down with your other hand. Hold the stretch for 20 seconds.

Press your palms together. Lift your elbows whilst keeping your arms in front of your chest. Hold the stretch for 20 seconds. Relax for 5 seconds.

Sit on a table with your hands behind your back. Keep your arms close to your body. Turn your hands so that your fingers are pointing backwards and your thumbs are pointing out to the side. Your arms should be straight. Slowly lean your upper body backwards, so that you feel a gradual stretch in your forearms. Hold the stretch for 20 seconds. Relax for 5 seconds.

Strength

40 minutes of each training session

Sit with your hand hanging over the edge of a table. The back of your hand should be facing upwards. Place an exercise band around the back of the hand on your affected arm. Hold the band with your unaffected arm from underneath the table. Slowly move your wrist upwards so that the band tightens. Hold your wrist in the extended position with the band taut for a few seconds before returning your hand to the starting position.

Sid med hånden ud over kanten af et bord. Håndkanten vender nedad. Sæt træningselastikken om tommelfingeren og før elastikken om på håndryggen og ned mod gulvet. Hold fat i elastikken med den raske arm under bordet. Rotér underarmen langsomt så meget som muligt, så elastikken strammes og håndfladen kommer nedad. Hold spændingen i et par sekunder og før hånden langsomt tilbage til udgangsposition.

Give a soft ball a squeeze.

Wrap a rubber band around your fingers. Spread your fingers so that the rubber band tightens.

Let the hand you are exercising hang over the edge of a table, with the back of the hand facing downwards. Hold a weight in your hand (such as a bottle of water) and slowly move your hand up and down. If necessary, support the hand you are exercising with your good arm.

Let the hand you are exercising hang over the edge of a table, with the back of the hand facing upwards. Hold a weight in your hand (such as a bottle of water) and slowly move your hand up and down. If necessary, support the hand you are exercising with your good arm.

Sit on a chair with an exercise band wrapped around your hand. The back of your hand should be facing downwards. Rest your forearm on your knee. Hold the other end of the exercise band under your opposite foot. Bend your elbow and wrist as far as possible to stretch the exercise band. Hold the stretch for a few seconds, then straighten your elbow and wrist to return to the starting position.

Sit on a chair with an exercise band looped around your hand. The back of your hand should be facing upwards. Rest your forearm on your knee. Hold the other end of the exercise band under your opposite foot. Bend your elbow and wrist as far as possible whilst rotating your hand so that the back of your hand faces downwards, thereby stretching the exercise band. Hold the stretch for a few seconds, then straighten your elbow and wrist to return to the starting position.

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