Inflammation of the adductor of the thigh – 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

Stretching

10 minutes of each training session

Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben

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.

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.

Sit on your left knee and right foot. Bend your right leg at a 90-degree angle at the hip and knee. Extend your left knee as far back as possible, with your foot raised and resting on a small box. Push your hips forwards and downwards without arching your lower back, 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.

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.

Coodination

5 minutes of each training session

Hold balancen på to ben på vippebrættet. Støt i starten med hånden mod væggen. Senere holdes balancen på ét ben uden støtte. Prøv senere at holde balancen med lukkede øjne.

Stå på ét ben. Spil bold op ad væggen.

Strength

45 minutes of each training session

Lie on your back with a ball between your feet. Squeeze for 20 seconds. Relax for 10 seconds.

Lie on your back with your knees bent. Hold a ball between your knees and squeeze for 20 seconds. Relax for 10 seconds.

Lie on your back with your knees bent and the ball between your knees. Squeeze the ball with 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.

Stand on a slippery surface with a tea towel under your foot. Point the toes of your working leg straight ahead. Slide your working leg out to the side and back again. Repeat the exercise with your toes pointing out to the side.

Fastgør en træningselastik i ankelhøjde bag dig. Sid på stol med ryggen mod træningselastikken. Træningselastikken føres om skinnebenet lige over fodleddet. Stræk langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og bøj langsomt knæet igen

Fastgør en træningselastik 10 cm over gulvhøjde. Stå med ansigtet mod træningselastikken. Før elastikken om træningsbenet mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet tilbage, så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.

Fastgør en træningselastik 10 cm over gulvhøjde. Stå med siden mod træningselastikken med træningsbenet tættest på elastikken. Før elastikken om træningsbenet. Placer elastikken mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet til siden (ind foran støttebenet), så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.

‘Sideboard’. Lie on your side, supporting yourself on your forearm and foot, with your legs stretched out and the leg you are exercising at the top. Lift your hips so that your body is straight. Hold the position for as long as possible, then lower your hips back to the starting position.

Stand on your left leg. If necessary, use your left hand to support yourself against the wall. Bend your right knee and wrap your right hand around the big toe side of your forefoot, so that the ankle is stretched and turned slightly outwards, bringing your heel towards your buttock and creating a gradual stretch along the inside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

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