The treatment for overuse-induced growth zone inflammation is primarily relief, as the growth zones cannot be trained stronger. It is important to keep ‘all’ other muscles working while the tendon attachments on the growth zone of the ischial tuberosity heal.
The training exercises must not provoke known pain during or after training. If surgery has been performed due to a tear in the growth zone, rehabilitation should be agreed with the doctors who performed the treatment.
Condition
Unlimited: Cycling, swimming and running with sprint
Stretching
10 minutes of each training session
Stå med træningsbenet strakt på et trappetrin/skammel, mens forkroppen bøjes let fremover. Hold udspændingen i 20 sekunder.
Coordination
10 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.
Lig på ryggen med bold under træningsbenet. Løft hoften op fra gulvet og stræk det raske ben. Hold stillingen i 10 sekunder. Gentag øvelsen skiftevis med højre og venstre ben.
Strength
10 minutes of each training session
‘Nordic hamstring curls. Sit on your knees. Fix your lower legs*. Slowly lean forwards in a smooth movement. Keep your back and hips straight (tighten your glutes) and hold the muscles on the back of your thighs. When you can’t move forwards any further and fall to the floor, push back with your arms. Push off with your arms so you can use your hamstrings to pull yourself back up to the starting position.
*) Feet can be fixed either by placing them under a sofa, by having someone hold them by the ankles, or by putting a belt around the ankles and passing the belt under an open door with the ankles on both sides of the door.
