Condition
Unlimited: Cycling, swimming, running in water
Stretching
20 minutes of each training session
Stand with your arms supporting a wall and with the training leg stretched backwards so that it tightens the calf muscle. Slowly bend the knee of the training leg so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand in front of a wall with your training leg stretched with your heel on the floor and with the ankle bent so that the forefoot rests on the wall. Press your pelvis against the wall so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stå på dit venstre ben. Støt eventuelt din venstre hånd mod væggen. Bøj højre knæ, og tag fat om storetåen på forfoden med højre hånd, så anklen strækkes og drejes lidt udad, og så hælen kommer ind mod balderne, og indersiden af skinnebenet strækkes mere og mere. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Stand on your left leg. Bend your right knee and grasp the ball of your right foot with your left hand. Slowly pull upwards so that the ankle is maximally stretched and the heel comes towards the buttock and the foot is brought over behind the healthy leg so that the outside of the tibia is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Sit on a chair and place the ankle of the injured leg on the opposite knee. One hand holds the ankle while the other hand slowly bends the toes upwards (you may feel a stretch under the foot). Hold the tension for at least 10 seconds. Then bend your toes downwards to the maximum and hold the stretch for 10 seconds.
Lie on your back on the floor with your lower leg on a stool/chair. The foot hangs freely. Tilt your foot up and down and from side to side.
Sit on the floor with your leg straight. Place a pillow under your calf. Bend and stretch your foot without resistance.
Coordination
5 minutes of each training session
Balance on two legs on the seesaw. Initially support with your hand against the wall. Later, balance on one leg without support. Later, try to hold balance with your eyes closed.
Strength
35 minutes of each training session
Sit on the floor with your leg straight. Wrap an exercise band around the forefoot (sole of the foot) and hold the exercise band in your hand. Slowly stretch your foot to tighten the elastic band. Hold the tension for a few seconds and slowly bring the foot back to the starting position
Attach an exercise band to a heavy chair leg. Sit on the floor with your legs straight and face the resistance band. Wrap the exercise band around your forefoot (back of the foot). Slowly bend your foot upwards to tighten the elastic band. Hold the tension for a few seconds and slowly bring the foot back to the starting position
Attach an exercise band to a heavy chair leg. Sit on the floor with your leg straight with the inside of the training foot next to the chair leg. Wrap the exercise band around your forefoot (outside). Slowly turn your foot sideways to tighten the elastic band. Hold the tension for a few seconds and slowly return the foot to the starting position. Do not rotate the knee.
Attach an exercise band to a heavy chair leg. Sit on the floor with your leg straight with the outside of the training foot next to the chair leg. Wrap the exercise band around your forefoot (inside). Slowly turn your foot sideways towards the other foot to tighten the elastic band. Hold the tension for a few seconds and slowly move the foot back to the starting position. Do not rotate the knee.
Sit on a chair. Keep your heel on the floor and lift your toes towards the ceiling. Hold the tension for a few seconds and bring your foot to the floor again.
