Inflammation of the Achilles tendon – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inflammation of the Achilles tendon – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inflammation of the Achilles tendon – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inflammation of the Achilles tendon – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Nerve entrapment behind inner ankle knuckle – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Nerve entrapment behind inner ankle knuckle – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Nerve entrapment behind inner ankle knuckle – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Nerve entrapment behind inner ankle knuckle – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Tendon luxation, outer ankle knuckle – Step 4
Avoid exercises that may cause a burning sensation on the outside of the ankle bone. Test every week or so to see if the exercise can be performed without discomfort.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Tendon luxation, outer ankle knuckle – Step 3
Avoid exercises that may cause a burning sensation on the outside of the ankle bone. Test every week or so to see if the exercise can be performed without discomfort.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Tendon luxation, outer ankle knuckle – Step 2
Avoid exercises that may cause a burning sensation on the outside of the ankle bone. Test every week or so to see if the exercise can be performed without discomfort.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Tendon luxation, outer ankle knuckle – Step 1
Avoid exercises that may cause a burning sensation on the outside of the ankle bone. Test every week or so to see if the exercise can be performed without discomfort.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Ligament injury in the ankle joint, inner ligament – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Ligament injury in the ankle joint, inner ligament – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Ligament injury in the ankle joint, inner ligament – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Ligament injury in the ankle joint, inner ligament – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Ligament injury in the ankle joint, outer ligament – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Ligament injury in the ankle joint, outer ligament – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Ligament injury in the ankle joint, outer ligament – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Ligament injury in the ankle joint, outer ligament – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Runner’s knee – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Runner’s knee – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Runner’s knee – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Runner’s knee – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the anterior cruciate ligament after operation – Week 16 and forward
The following exercises can only be considered as a supplement to the guidelines provided by the doctor who performed the surgery. The surgical procedure may have been complicated, so specific precautions are necessary. Exercise should not cause swelling or pain in the knee.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the anterior cruciate ligament after operation – Week 13-15
The following exercises can only be considered as a supplement to the guidelines provided by the doctor who performed the surgery. The surgical procedure may have been complicated, so specific precautions are necessary. Exercise should not cause swelling or pain in the knee.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the anterior cruciate ligament after operation – Week 10-12
The following exercises can only be considered as a supplement to the guidelines provided by the doctor who performed the surgery. The surgical procedure may have been complicated, so specific precautions are necessary. Exercise should not cause swelling or pain in the knee.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the anterior cruciate ligament after operation – Week 7-9
The following exercises can only be considered as a supplement to the guidelines provided by the doctor who performed the surgery. The surgical procedure may have been complicated, so specific precautions are necessary. Exercise should not cause swelling or pain in the knee.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the anterior cruciate ligament after operation – Week 4-6
The following exercises can only be considered as a supplement to the guidelines provided by the doctor who performed the surgery. The surgical procedure may have been complicated, so specific precautions are necessary. Exercise should not cause swelling or pain in the knee.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the anterior cruciate ligament after operation – Week 2-3
The following exercises can only be considered as a supplement to the guidelines provided by the doctor who performed the surgery. The surgical procedure may have been complicated, so specific precautions are necessary. Exercise should not cause swelling or pain in the knee.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the anterior cruciate ligament after operation – Week 1
The following exercises can only be considered as a supplement to the guidelines provided by the doctor who performed the surgery. The surgical procedure may have been complicated, so specific precautions are necessary. Exercise should not cause swelling or pain in the knee.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Outer collateral ligament rupture – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Outer collateral ligament rupture – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Outer collateral ligament rupture – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Outer collateral ligament rupture – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inner collateral ligament rupture – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inner collateral ligament rupture – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inner collateral ligament rupture – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inner collateral ligament rupture – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle rupture in the anterioir thigh – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle rupture in the anterioir thigh – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle rupture in the anterioir thigh – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle rupture in the anterioir thigh – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle rupture in the posterior thigh – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle rupture in the posterior thigh – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle rupture in the posterior thigh – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle rupture in the posterior thigh – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Acute compartment syndrome – Step 4
Increases in training intensity (Stage I – Stage II – Stage III – Stage IV) should be done very slowly so that the muscle barriers have time to give way.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Acute compartment syndrome – Step 3
Increases in training intensity (Stage I – Stage II – Stage III – Stage IV) should be done very slowly so that the muscle barriers have time to give way.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Acute compartment syndrome – Step 2
Increases in training intensity (Stage I – Stage II – Stage III – Stage IV) should be done very slowly so that the muscle barriers have time to give way.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Acute compartment syndrome – Step 1
Increases in training intensity (Stage I – Stage II – Stage III – Stage IV) should be done very slowly so that the muscle barriers have time to give way.
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inflammation of the inner shin bone – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inflammation of the inner shin bone – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inflammation of the inner shin bone – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inflammation of the inner shin bone – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscular bleeding in the calf muscle – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscular bleeding in the calf muscle – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscular bleeding in the calf muscle – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscular bleeding in the calf muscle – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the muscle on the back of the upper arm – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the muscle on the back of the upper arm – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the muscle on the back of the upper arm – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the muscle on the back of the upper arm – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the muscle on the front of the upper arm – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the muscle on the front of the upper arm – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the muscle on the front of the upper arm – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Rupture of the muscle on the front of the upper arm – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Acute compartment syndrome – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Acute compartment syndrome – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Acute compartment syndrome – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Acute compartment syndrome – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inflammation of the adductor of the thigh – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inflammation of the adductor of the thigh – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inflammation of the adductor of the thigh – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inflammation of the adductor of the thigh – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inguinal hernia – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inguinal hernia – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inguinal hernia – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Inguinal hernia – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Luxation of the knee cap – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Luxation of the knee cap – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Luxation of the knee cap – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Luxation of the knee cap – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Jumpers’s knee – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Jumpers’s knee – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Jumpers’s knee – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Jumpers’s knee – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle infiltrations in the neck/shoulder – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle infiltrations in the neck/shoulder – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle infiltrations in the neck/shoulder – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Muscle infiltrations in the neck/shoulder – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Fluid accumulation in the joint – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Fluid accumulation in the joint – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Fluid accumulation in the joint – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Fluid accumulation in the joint – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Outer snapping hip – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Outer snapping hip – Step 3
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Outer snapping hip – Step 2
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Outer snapping hip – Step 1
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
Degenerative arthritis – Step 4
The time values indicate the time spent on stretching, coordination and strength training for each hour trained. The time spent on stretching, coordination and strength training can be changed according to training options and individual needs.
Stretching is performed as follows: Tighten the muscle group for 5 seconds. Immediately afterwards, stretch the muscle group for 20 seconds. The muscle may be sore, but should not hurt. Relax for 20 seconds. Repeat the procedure.
