Lateral ligament rupture, internal – 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 with the saddle up high.

Stretching

5 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 by crossing the training leg straight behind the support leg while bending out to the side over the training leg so that there is an increasing stretching of the outer thigh. Hold stretching for 20 seconds. Repeat exercise alternately on right and left leg

Stand up straight with your hands on your hips. Gently arch your back and press down slightly with your hands to deepen the arch, so that you feel a gradual stretch in your abdominal muscles. Hold the position for 20 seconds. Relax for 20 seconds.

Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Coordination

5 minutes of each training session

Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later, make the exercise more difficult by closing your eyes.

Strength

50 minutes of each training session

Sit on a chair with both feet resting on a stool. Lift one leg slightly above the stool with your foot fully flexed and hold the position for 10 seconds. Relax and repeat the exercise with the other leg. Repeat the exercise with your right and left legs.

Sit on a chair. Straighten your knee until it is horizontal. Hold this position for a few seconds. Bend your knee to about 45 degrees and hold this position for a few seconds. Bend your knee so that your foot is flat on the floor.

Attach an exercise band at hip height. Stand with your back to the exercise band. Wrap the elastic band around the thigh of the training leg just above the knee. Slowly move your leg forwards to tighten the elastic band. Hold the tension for a few seconds and slowly bring your leg back to the starting position.

Attach the tn exercise band at hip height. Stand with your side facing the resistance band with your training leg furthest away from the band. Wrap the elastic band around the thigh of the training leg just above the knee. Slowly move your leg out to the side to tighten the elastic band. Hold the tension for a few seconds and slowly bring the leg forwards to the starting position.

Lie on your back with your knees bent. Hold a ball between your knees and squeeze for 20 seconds. Relax for 10 seconds.

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