Rehabilitation plans consist of stretching and strength training (and for back/leg injuries also balance training).
Start
Rehabilitation starts with the exercises in Step I. The order of stretching, strength training (and possibly balance training) is of no proven importance. When the exercises in Step-I can be performed without pain/discomfort (while performing the exercises, in the evening or the next morning), the next step (II, III and IV) is started. If the exercise causes pain/discomfort, the exercise level is reduced for a period of time before slowly increasing the load again.
Training volume
It is crucial that the amount of training, the number of repetitions and the load of the training exercises are increased slowly so that the training does not aggravate or maintain the pain/injury. Therefore, it is not possible to say how many times the exercises should be repeated or how long or how often you should train, as this is very individual. Start slowly and increase the number of repetitions and load while respecting the pain.
Many childhood injuries are caused by overloading the muscle tendon attachments on the growth zones (apophyses). The growth zones cannot generally be trained stronger, which is why the main treatment is relief from the activity that caused the injury, and rehabilitation is therefore primarily aimed at maintaining the function of all muscles, tendons and fitness during the injury break. Training can often be scheduled to coincide with the training of fellow athletes. During injury periods, you can often do more technical training.
The pain limit
All training for children should be done within the pain threshold, which is the most important control parameter. The pain often only comes several hours after the exercise (possibly the next morning).
Do you have to complete the entire programme every time? No, it is possible to do some of the exercises on one training day and the other exercises on the next training day. Of course, you don’t have to complete the entire programme for every workout.
The division of time between stretching, strength training (and possibly balance training) has not been proven conclusive, as long as you keep in mind that the frequent overuse injuries in growth zones cannot be trained stronger and that the purpose of training is primarily to maintain all muscles during the relief period without provoking (prolonging) injury
If guidelines in SportNetDoc conflict with information from your treating physician, you should of course follow the practitioner who assessed and examined your injury.
