Buritis at the outer femoral bone projection – Step 3

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.

This rehabilitation guide for pain on the outside of the hip has been produced in collaboration with Dr Marie Bagger Bohn, PhD, Senior Researcher at Horsens Regional Hospital, and Dr Jeppe Lange, PhD, Head of Research and Consultant at the Department of Orthopaedic Surgery, Horsens Regional Hospital, and Deputy Head of the Department of Clinical Medicine, Aarhus University. Jeppe Lange, PhD, Head of Research, Department of Orthopaedic Surgery, Horsens Regional Hospital, and Deputy Head of the Department of Clinical Medicine, Aarhus University.

Condition

Unlimited: Cycling with the saddle up high. Swimming Walk.

Stretching

20 minutes of each training session

Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.

Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs. The exercise can also be performed lying on your side or stomach.

Sit with your knees bent and the soles of your feet touching. Place your hands on both knees and slowly push your knees apart, so that you feel a gradual stretch in your groin. Hold the stretch for 20 seconds. Relax for 20 seconds.

Lie on your back. Bend your right leg at a 90-degree angle at the hip and knee. Place the outside of your left foot against your right knee. Using your hands, pull the back of your right knee towards your head, so that you feel a gradual stretch in the gluteal muscle of your left leg. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Lie on your stomach with your arms out to the sides and your elbows bent at a 90-degree angle, so that your palms are next to your head. Straighten your arms so that your back arches backwards, whilst keeping your pelvis on the floor. Hold the stretch for 15 seconds and slowly return to the starting position.

Coordination

5 minutes of each training session

Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later balancing with your eyes closed

Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.

Strength

45 minutes of each training session

Secure an exercise band at hip height in front of you. Sit on a chair facing the exercise band. Loop the exercise band around your ankle. Lift and extend your leg. Then slowly bend your knee so that the exercise band tightens. Hold the tension for a few seconds and slowly straighten your knee again.

Attach an exercise band at ankle height behind you. Sit on a chair with your back against the exercise band. Loop the exercise band around your shin, just above the ankle joint. Slowly straighten your knee so that the exercise band tightens. Hold the tension for a few seconds, then slowly bend your knee again.

Stand with your back against the wall, with your weight evenly distributed between both feet. Slowly bend your knees to a 90-degree angle, then stand up again gently.

Stand on a slippery surface with a tea towel under your foot. The toes of your working leg should point straight ahead. Slide your working leg out to the side and back again. Repeat the exercise with your toes pointing out to the side

Lie on your back with your legs bent at a 90-degree angle. Place an exercise band around your thighs just above your knees. Lift your pelvis and spread your knees apart until the band is taut. Hold the position for a few seconds, then slowly bring your knees back together.

‘Plank. Lie on the floor on your stomach, supporting only your elbows and toes so that your hips do not touch the floor. Hold the position for as long as possible.

‘Hamstring plank’. Lie on your back with your body fully stretched. Press your heels into the ground, tense up your entire body and lift your hips off the ground. Hold the tension for as long as possible. The exercise can be made more difficult by lifting one leg.

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