Buritis at the outer femoral bone projection – Step 4

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. Running with increasing speed and distance

Stretching

10 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 90 degrees at the hip and knee Place the outside of your left foot against your right knee. With your hands on the back of your right knee, pull your leg up towards your head, so that the buttocks of your left leg become increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite 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 the ball under the training leg. Lift your hip off the floor and stretch your healthy leg. Hold the position for 10 seconds. Repeat the exercise alternately with the right and left leg.

Strength

45 minutes of each training session

Lie on your back with your legs straight. Place an exercise band around your ankles. Spread your legs as wide as possible. Hold the position for a few seconds, then slowly bring your legs back to the starting position.

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

Stand with your back to the wall, with your weight on your working leg. Lift your non-working leg onto a step. Slowly bend the knee of your working leg to 90 degrees. Put your weight back on your good leg and use it to help you stand up.

Lie on your side with your hips and knees bent, with the working leg on top. Rotate slightly forwards so that your navel is pointing towards the floor. Place the resistance band around your thighs just above your knees. Lift the top knee away from the bottom knee as far as possible. Hold the position for a few seconds and slowly return to the starting position

‘Sideboard’. Lie on your side, supporting yourself on your forearm and foot, with your legs stretched out and the leg you are exercising at the top. Lift your hips so that your body is straight. Hold the position for as long as possible, then lower your hips back to the starting position.

‘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 extended. Press your heels into the floor, tense your whole body, and lift your hips off the floor. Hold the tension for as long as possible. The exercise can be made more difficult by lifting one leg.

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