Start
Start with Step 1: Start rehabilitation with the Step 1 exercises. When these can be performed without pain, proceed to the next step (Steps 2, 3 and 4). In case of pain, the training level is temporarily reduced before gradually increasing again.
Sequence of exercises: The rehabilitation plans include stretching and strength training exercises (as well as balance training for back/leg injuries). The order of stretching, strength training and balance training has not been proven to be significant.
Training volume
Gradual escalation: Increase training volume and load slowly to avoid aggravation of pain/injury. Individual variation applies to repetitions and frequency of exercise. Start slowly and adjust according to pain.
Training frequency: For heavy strength training, it is advisable to have a rest day between training sessions. Light (re)training can be done several times a day.
Recommended minimum: 3 training sessions per week – more if possible.
Pain threshold
Exercise within the pain threshold: Make sure that exercise is kept within the pain threshold. Pain can typically occur several hours after exercise or the next day. Mild pain during exercise is acceptable if it subsides quickly and progress is otherwise steady.
Pain assessment: If there is any doubt about the cause of soreness (general muscle soreness vs. warning soreness), re-train the next session at the same level. If the soreness subsides, it is due to general muscle soreness and re-training can be gradually increased. If the soreness does not subside, it indicates that the training intensity is too high. The training load should be reduced and rehabilitation continued at a lower level for a few days before increasing the intensity again.
Training planning
Flexible execution: The entire programme does not need to be completed in every training session. Exercises can be split over multiple training days as needed.
Distribution of training time: The number of minutes given for stretching, strength training and balance training is indicative. Adjust the distribution depending on individual needs and time constraints.
Important note
Deviations from SportNetDoc: If guidelines on SportNetDoc conflict with information from your treating physician, you should of course follow the practitioner who assessed and examined your injury.
