Acute compartment syndrome – Step 1

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 and running

Stretching

30 minutes of each training session

Stand with your arm stretched out at your side, your hand slightly clenched. Rotate your arm so that your thumb is turned inwards and as far back as possible. Then bend your wrist as far as possible so that the back of your hand is facing downwards and you feel a stretch on the outside of your elbow. Hold the stretch for 20 seconds. Relax for 5 seconds.

Get down on your knees and hands. Your fingers and elbows should point towards your knees. Your arms should be straight. Lean your body backwards so that you feel a gradual stretch in your forearms. Hold the stretch for 20 seconds. Relax for 5 seconds.

Place the working arm over the edge of a table, palm facing downwards. Press down on the back of the hand with your other arm, so that there is a gradually increasing stretch on the front of the working arm. Repeat the exercise, pressing the hand of the working arm first to one side and then to the other. Finally, turn the arm so that the palm is facing upwards. Press down on the palm of the hand with your good arm, so that there is increasing tension on the underside of the arm being exercised. Hold all stretches for 20 seconds, after which you can move on to one of the other exercises

Hold your arm out in front of you with your palm facing upwards. Bend your wrist downwards as far as possible and press down with your other hand. Hold the stretch for 20 seconds. Rotate your arm so that your palm is facing downwards. Bend your wrist as far down as possible and press down with your other hand. Hold the stretch for 20 seconds.

Press your palms together. Lift your elbows whilst keeping your arms in front of your chest. Hold the stretch for 20 seconds. Relax for 5 seconds.

Sit on a table with your hands behind your back. Keep your arms close to your body. Turn your hands so that your fingers are pointing backwards and your thumbs are pointing out to the side. Your arms should be straight. Slowly lean your upper body backwards, so that you feel a gradual stretch in your forearms. Hold the stretch for 20 seconds. Relax for 5 seconds.

Sit with your training hand on a table with your fingers outside the table. Palm down and fingers bent. Try to stretch and spread your fingers while holding the bent fingers with the other hand and trying to counteract the stretching and spreading. Hold the pressure for 10 seconds. Relax for 5 seconds.

Strength

30 minutes of each training session

Sit at a table with your hand on a ball and slowly roll the ball back and forth and from side to side.

Sit at a table. Place your hand on the ball and move the ball away from your body and back again.

Sit with your hand hanging over the edge of a table, palm facing upwards. Bend and stretch your wrist.

Sit with your hand hanging over the edge of a table. Palm facing downwards. Bend and stretch your wrist.

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